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News from CRIS: Protein - Overview

June 29, 2026

From protein powders and high-protein snacks to the latest “protein maxxing” trend, protein is having a moment. But what actually is protein? Do different protein sources matter? And do we really need as much protein as social media suggests?

Top Takeaways:

  • Protein is essential, but more is not always better.
  • Protein needs vary from person to person.
  • Different protein sources have different benefits, but all can help people meet their overall nutritional needs.
  • Protein powders and supplements can be helpful tools, but they are not required and should be verified for quality by a 3rd party.
  • The best diet focuses on balance, not maximizing one nutrient.

What is protein?

Protein is one of the three main macronutrients our bodies need, alongside carbohydrates and fats. It plays an important role in many biological processes that keep our bodies functioning.

Proteins are made from smaller building blocks called amino acids. When we eat foods containing protein, our digestive system breaks those proteins down into amino acids, which our bodies can then use for important functions, including:

  • Building and repairing tissues
  • Supporting muscle maintenance
  • Creating enzymes and hormones
  • Supporting immune function
  • Helping the body grow and recover

There are 20 different amino acids that the body uses to make proteins. Nine of these are considered “essential” amino acids because our bodies cannot produce them on their own, meaning we need to get them through the foods we eat.

Why are people talking about protein so much?

Protein has long been discussed in sports nutrition because of its role in muscle growth and recovery. More recently, protein has become a broader wellness trend, gaining momentum on social media platforms.

Some people are intentionally increasing protein because it can:

  • Help support feelings of fullness
  • Help maintain muscle, especially when combined with resistance training
  • Support nutritional needs during certain life stages

However, more protein does not automatically mean better health.

How much protein do we need?

Protein needs vary based on factors like:

  • Age
  • Body size
  • Activity level
  • Health status
  • Fitness goals

Someone training intensely may have different protein needs than someone with a lower activity level.

While protein is important, our bodies also need carbohydrates, fats, fiber, vitamins, minerals, and other nutrients found across a varied diet.

Since protein needs are not the same for everyone, you can use evidence-based tools to better understand your individual nutrient needs.

The USDA’s Dietary Reference Intake (DRI) Calculator estimates daily nutrient recommendations, including protein, using information such as your height, weight, age, and activity level.

It’s important to remember these recommendations are general guidelines for healthy individuals. Athletes, people with certain health conditions, and people with specific nutrition goals may have different protein needs.

But, for most people, the goal should not be to consume as much protein as possible. Rather, we should focus on consuming enough protein while maintaining an overall balanced diet.

What happens if I have too much protein?

For most healthy people, eating a higher-protein diet causes no harm. However, eating more protein than your body needs does not mean your body will continue to build more muscle or gain additional benefits. Once your protein needs are met, excess protein can be used for energy or stored.

Additionally, focusing too heavily on protein may unintentionally crowd out other important foods and nutrients.

For example, replacing fruits, vegetables, whole grains, and other fiber-rich foods with only high-protein options may make it harder to get enough fiber, vitamins, and minerals, which are needed to maintain health.

People with specific health conditions, particularly kidney disease, may need to manage their protein intake under the guidance of a healthcare professional.

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To continue reading the entire blog post, visit: https://cris.msu.edu/news/food-ingredient-safety/protein-overview/.