How much protein should I eat for a healthy diet?

BarcelonaThe protein craze has transformed supermarket aisles in recent years, and now we can find all kinds of protein products that promise better health. The range is becoming increasingly broadThis ranges from fortified yogurts, cereal bars, and bread to protein shakes designed to build muscle mass and complement a healthy diet. The food industry's message is simple: the more protein, the better. Similarly, there is a growing number of posts on social media advocating for this. However, experts warn that protein intake varies from person to person and should never be increased if it means neglecting other nutrients that are equally important for health and a balanced diet.

"The trend has been clear for years: people are consuming more protein than recommended," warns Eva Martínez, a dietitian and nutritionist at the Germans Trias i Pujol Hospital in Badalona. According to traditional dietary guidelines, a healthy adult should eat about 0.8 grams of protein per kilogram of body weight per day, but more recent studies conclude that intake should be between 1.1 and 1.2 grams per kilogram. In children, however, the needs are much more modest and are adjusted to their weight and stage of growth. Nevertheless, there is no clear consensus among professionals, although they do agree that very high protein intakes should be avoided among the general population, especially when there is no clear clinical or athletic justification.

In contrast, Aina Merino, a nutritionist in the endocrinology and nutrition department at Hospital del Mar, explains that certain population groups do require a higher protein intake, such as the elderly or pregnant women, who "have somewhat higher needs than were thought years ago." However, the expert also believes that interest in protein is no longer limited to athletes, but has spread like wildfire among people who want to take care of their diet. She sees this as an opportunity to educate people about the importance of nutrition. "The interest is positive as long as the risks are taken into account," she says.

For example, excessive focus on diet can lead to obsessions, which in turn can result in an eating disorder, such as orthorexia, an extreme preoccupation with maintaining health through healthy eating, Merino warns. Martínez adds that high and sustained consumption can impact bone and cardiovascular health, so she insists that large intakes should be avoided, especially if the person has an underlying condition or risk factors, such as high cholesterol. However, the professionals consider the type of protein consumed to be a key factor to consider.

Risk of imbalance

"Eating more protein is often linked to eating more saturated fats," says Martínez, since many high-protein diets rely heavily on animal products—such as meat, sausages, or cheeses—which are associated with a higher risk of cardiovascular disease. That's why the professionals emphasize boost plant proteinPlant-based sources, such as legumes and nuts, or leaner animal sources like white fish, are recommended to avoid negatively impacting cardiovascular health. In fact, in recent years, plant-based proteins have gained increasing popularity, competing with meat and fish in everyday meals, according to expert recommendations.

Another example of the changing nutritional narrative is that of eggs, which for years have been linked to high cholesterol. However, the Spanish Society of Arteriosclerosis now recommends between four and six eggs per week as part of a balanced diet, always taking into account individual health status. "A healthy person is not the same as someone with cardiovascular disease," Martínez reminds us. Merino adds, "I don't see that there is currently an overconsumption of eggs, but like any food, it shouldn't be eaten without moderation." Again, it all comes down to following a varied diet and not neglecting some nutrients in favor of others. In fact, this is one of the "main risks" of high-protein diets: that "other essential foods are displaced" and that vegetables, fiber, healthy fats, or carbohydrates end up disappearing from the plate, says Merino. Furthermore, this imbalance is of particular concern to experts because it represents a gradual departure from the Mediterranean diet, which they believe is the one anyone wanting a balanced diet should follow. "We either overdo it with protein or fall short on carbohydrates and fiber," Martínez summarizes. The result of this fixation, then, is a less varied and, consequently, less healthy diet.

Verify the information

Several factors are behind the rise of protein products, including the food industry, which has seen a market opportunity to exploit, according to experts. "Adding protein makes a product seem healthier, even if its overall nutritional value doesn't improve," notes Martínez. This "high-protein" food claim sells because it's associated with the idea of ​​health, strength, and weight control, which the fitness world has been promoting for decades. Now, social media has amplified this message, leading more and more people to incorporate these products into their diets to achieve a healthier lifestyle.

The problem arises when this simplified narrative is applied without context or professional judgment. "It's a message repeated so often that you end up believing it, even though there's no scientific evidence behind it, and as a professional, it's sometimes difficult to debunk these beliefs," Merino laments. The expert warns that a diet can work very well for one person and very poorly for another, and the only way to know for sure what dietary patterns each person should follow is with the guidance of expert professionals. In fact, she regrets that there are certain social media profiles that spread miracle diets and nutritional advice that are then very difficult to refute in a consultation.

In hospitals, the consequences are already visible. Martínez, who works at Hospital del Mar, often sees patients with very unbalanced diets and misconceptions about what it means to eat well. "We have to constantly debunk these myths," he says. "New diets and products appear all the time, and we have to be very vigilant."

Protein Supplements

Although there is no clear consensus on the daily protein intake for a healthy adult, experts agree that athletes have higher needs, ranging from 1.2 to 2 grams per kilogram of body weight, depending on the type of activity. For strength sports, for example, an intake of between 1.4 and 1.8 grams is recommended, while for endurance sports, around 1.6 grams, explains Merino. Regarding protein supplements, which have also become widespread due to their popularity among athletes, both professionals assert that they can be useful in specific cases, but emphasize that they are not essential and do not work for everyone. "Most people already meet their protein needs with their main meals," Merino states. However, for older adults experiencing hunger or patients with specific conditions—such as cancer or geriatric illnesses—supplements may be beneficial, always under professional supervision and with controlled products. In the end, they conclude that the most effective strategy for reducing fat and gaining muscle is not eating more protein, but combining a balanced diet with strength training, without easy promises or enticing labels.