The Truth About Protein Intake

The Truth About Protein Intake: Are You Getting Enough… or Maybe Even Too Much?

When it comes to nutrition, few topics spark as much confusion as protein. One article tells you to load up on steak and eggs for muscle growth. Another insists you only need a small handful of nuts and beans each day. Some diets praise protein as the key to weight loss, while others warn of kidney damage if you overdo it.

So what’s the truth about protein intake? How much protein do you actually need — and can you get too much?

Let’s break it down.

Why Protein Matters

Protein is more than a “muscle food.” It’s the building block of nearly every structure and function in your body:

• Muscles and tissues — repair and recovery after exercise or injury

• Enzymes and hormones — regulate metabolism, digestion, and energy balance

• Immune system — antibodies that protect you from illness

• Hair, skin, nails — protein keeps them strong and healthy

• Satiety — protein helps you feel full and stabilizes blood sugar

Without enough protein, you may feel fatigued, lose muscle mass, heal slowly, or even struggle with cravings and mood swings.

How Much Protein Do You Really Need?

The “official” recommendation (RDA) is 0.8 grams of protein per kilogram of body weight per day. For a 150-pound person, that’s only about 55 grams of protein.

But here’s the catch: that number is based on the minimum to prevent deficiency — not necessarily the optimal intake for thriving.

Factors that increase your needs:

• Age 40+ → protein needs rise as muscle naturally declines

• Exercise or strength training → muscles require more repair

• Weight loss goals → protein supports satiety and preserves lean tissue

• Illness or recovery → healing increases protein demand

Many nutrition experts suggest aiming for 1.2–1.6 grams per kilogram for most adults, and up to 2.0 g/kg for athletes or those actively building muscle.

👉 Example: For a 150-pound (68 kg) woman, that’s about 80–110 grams per day.

What About Too Much Protein?

The fear of “too much protein” often comes from concerns about kidney damage. Here’s the truth:

• If you have healthy kidneys, higher protein intake has not been shown to cause harm.

• If you already have kidney disease or reduced function, then yes, you may need to limit protein. Always consult your provider.

Another concern? Balance. When protein intake is extremely high (think 200+ grams per day), it often means carbs, fiber, or healthy fats are getting pushed aside. Over time, this can affect digestion, hormones, and long-term health.

The sweet spot is about finding enough protein for your goals, without crowding out the other nutrient-rich foods your body needs.

Are You Getting Enough?

Here are some signs you might not be getting enough protein:

• Constant hunger or cravings, especially for carbs

• Muscle weakness or loss of tone

• Brittle hair, skin, or nails

• Slow recovery after workouts

• Feeling “puffy” or retaining fluid

And signs you might be overdoing it:

• Digestive issues (bloating, constipation)

• Constant fatigue (from lack of carbs or fiber)

• Bad breath (common with very high-protein, low-carb diets)

Where to Get It: Quality Matters

Not all protein sources are equal. The goal is variety and balance:

• Animal proteins: chicken, fish, eggs, grass-fed beef, Greek yogurt → complete proteins with all amino acids.

• Plant proteins: beans, lentils, quinoa, nuts, seeds, tempeh → high in fiber and nutrients, but often need to be combined for completeness.

• Supplements: protein powders can help fill gaps, but shouldn’t replace whole foods.

Tip: Spread protein evenly throughout your day (20–30 grams per meal) for best absorption and satiety.

Bottom Line

Protein isn’t a villain, nor is it a miracle cure. It’s a powerful nutrient your body depends on — but the key is balance and personalization. 

• Too little → fatigue, muscle loss, cravings. 

• Too much → digestive strain, nutrient imbalance. 

• Just right → strength, energy, satiety, and long-term health. 

👉 Most women 40+ thrive in the range of 80–110 grams per day, depending on lifestyle, goals, and health history.

If you’re unsure where you land, that’s where personalized coaching comes in. Your body, your genetics, and your goals are unique — and your nutrition should be too.

💡 Ready to Find Your Perfect Protein Balance?

Every body is unique — and so are your protein needs. Whether your goal is weight loss, hormone balance, or long-term prevention, I’ll help you create a nutrition plan that works with your body, not against it.

👉 Book your 30-45 minute Discovery Call with Cami Grasher at Your Healthy Concepts to get a personalized assessment and start building your blueprint for lasting health. You can also call or text Cami Direct at (214) 558-0996.