Protein has become a major nutrition buzzword, but experts say it is far more than a gym supplement. Limor Tal Poni, chief dietitian at Maccabi Healthcare Services, says protein is a building block of the body, made of amino acids, nine of which are essential and must come from food. She notes that protein supports tissue maintenance, including skin, hair and nails, helps the immune system, and is needed for enzymes that break down food.
There is no single intake target for everyone. The old baseline recommendation was about 0.8 grams per kilogram of body weight, but newer American guidance suggests 1.2 to 1.6 grams per kilogram. For a person weighing 70 kilograms, that means 84 to 112 grams a day, compared with 56 grams under the older standard. Tal Poni says the change reflects a broader view of protein’s role, though she adds that some researchers still question whether the evidence is strong enough, and needs differ for teenagers, pregnant and breastfeeding women, and older adults. Dr. Ohad Segal, an orthopedic surgeon and sports injury specialist, says active people and those trying to build muscle often need 1.6 to 2.2 grams per kilogram.
Too much protein is not clearly defined, but the body does not store it the way it stores fat. In healthy people, studies generally show that up to about 2 grams per kilogram is not harmful, though excess protein still has to be broken down and excreted. Tal Poni warns that very high intake can burden the kidneys, and people with kidney disease, uncontrolled diabetes, high blood pressure, or reduced kidney function should consult a doctor or dietitian. She also says heavy reliance on animal protein, especially fatty red meat or full-fat dairy, can raise the risk of kidney stones and, in ketogenic diets, higher LDL cholesterol.
The experts also caution against protein fads in teenagers, while saying older adults at risk of sarcopenia and people taking weight-loss drugs should make sure they get enough, since rapid weight loss can also reduce muscle mass. Low protein intake can cause weakness, muscle loss, hair loss, brittle nails, peeling skin, and, in severe cases, edema. On source, both say animal protein is complete, while plant protein should be combined, for example legumes with grains, such as mujaddara. They also say protein powders and bars can help when food is not available, but should not replace balanced meals, and products should be checked for sugar and third-party quality control.
The old idea that protein must be eaten immediately after a workout is also outdated. Segal says the useful window is several hours, not 30 to 45 minutes, though someone who trained after many hours without food should eat sooner, ideally within 30 to 60 minutes. In general, the best approach is to spread protein across the day, with about 20 to 30 grams per meal.
