Is the hype around protein worth listening to?
In recent weeks, I’ve noticed headlines questioning whether protein deserves the spotlight it’s getting. A recent Herald Sun article suggested the “modern trend” of higher-protein eating is overstated, citing the World Health Organisation’s guideline of 1 gram per kilogram of body weight per day. A segment on Question Everything went even further, dismissing much of the discussion as “bro science.”
Here’s the issue: these sources are referring to the minimum intake needed to avoid deficiency, not the amount required to optimise health.
What the research really says
Minimum intake: Around 1 g/kg/day prevents deficiency. This is the figure most mainstream media are quoting.
Optimal intake: A strong body of research points to 1.6–2.2 g/kg/day as the sweet spot for health, performance, and body composition.
Middle ground: Even at 1.2 g/kg/day, studies show measurable benefits — yet this is still higher than the current Australian average of just 1.1 g/kg/day.
This means that up to 70% of Australians may not be eating enough protein to experience its full benefits.
Why protein matters beyond the gym
It’s easy to assume protein only matters if you’re lifting weights or chasing muscle growth. In reality, protein plays a role in nearly every aspect of health. Research consistently shows benefits that extend far beyond the gym floor:
Supports fat loss and lean muscle gain→ protein helps regulate appetite, increases satiety, and preserves lean mass during weight loss.
Improves cardiometabolic health → adequate intake supports healthy blood sugar regulation, cholesterol, and blood pressure.
Strengthens bones → protein contributes to bone density and reduces risk of fractures, especially when combined with resistance training.
Boosts immune function → the immune system relies on protein for repair and recovery during times of stress or illness.
Protects longevity and quality of life → higher protein intakes help slow age-related muscle decline (sarcopenia), allowing people to stay strong and independent as they age.
Putting it into practice
So, what’s the best way to know if you’re meeting your protein needs? Awareness is the first step.
Track your nutrition for 5 days. Use an app like Cronometer (one of the most accurate nutrition trackers available) to see how much protein you’re actually getting.
Compare your intake to optimal targets. If you weigh 70 kg, that means aiming for 112–154 g per day (1.6–2.2 g/kg).
Spread intake across meals. Research shows that distributing protein evenly — roughly 25–40 g per meal — maximises muscle protein synthesis and health outcomes.
Choose high-quality sources. Lean meats, poultry, fish, eggs, Greek yoghurt, cottage cheese, legumes, lentils, and protein powders are all convenient ways to meet your needs.
More than a “trend”
Protein is not just another wellness fad. Unlike many diet trends, protein’s benefits are backed by decades of high-quality evidence across populations, from athletes to older adults.
If you want to dive deeper into the science, I recommend the podcast episode Andrew Huberman: Dr Layne Norton on Protein, Nutrition, and Longevity. It breaks down the research in an accessible way while highlighting why higher protein intakes are so impactful.
Takeaway
The conversation around protein shouldn’t focus on the bare minimum to prevent deficiency. Instead, it should centre on how much we need to thrive — to move well, recover better, protect long-term health, and maintain independence across a lifetime.
So, is the hype worth listening to? Absolutely. Protein is one of the most consistent, evidence-backed levers we have for improving both performance and overall wellbeing.
Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.