You Eat Not Enough Protein – And Here’s Why It Matters

We’re here to wake you up to a problem humanity largely ignores. Science-backed .

The hard truth? Most people simply don’t get enough protein, and it’s hurting us more than we realize.

Protein isn’t just for bodybuilders or athletes; it’s the fuel for your body’s everyday repair shop – helping with muscles, metabolism, immunity, and even brain function (cambridge.org).

But guess what? Your morning coffee and toast aren’t enough to keep you running strong.

Myths, Meet Reality

So many myths, so little protein. Let’s set the record straight on a few ideas people just can’t seem to shake off.

Myth:
"Too much protein will wreck your kidneys."

Fact:
Unless you have pre-existing kidney issues, protein is just fine for you.
In fact, science shows that the ‘danger’
is vastly exaggerated (en.wikipedia.org)

What Happens When You’re Short on Protein at...

Still Not Convinced? Let’s Get Nerdy

Here’s where science comes in to back us up. We’re not just spouting off advice – these studies break down why protein is non-negotiable for anyone who values their health.

"Dietary protein requirements and recommendations for healthy older adults:
a critical narrative review

of the scientific evidence"
– cambridge.org

"The power of protein"

– ajcn.nutrition.org

"Dietary protein intake
in midlife in relation
to healthy aging"

– ajcn.nutrition.org

"Protein for Life:
Review of Optimal
Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults"
– mdpi.com

"Investigating the
Health Implications
of Whey Protein Consumption:
A Scoping Review"

– mdpi.com

"The Role of Dietary Protein in Muscle Mass Preservation in Older Adults: A Systematic Review"
– ncbi.nlm.nih.gov

How Much Protein Do You Really Need?

Enter your weight (in kilograms, please) and your goal, and we’ll do the math. Based on solid research, here’s the daily protein your body needs to stay in good shape.
Pro tip: if you’re aiming to build muscle, consider even more protein than our standard recommendation (source).

Alright, So What Do I Eat? Chicken breast?

Let’s keep it simple. Choose your type and check out these high-protein foods that will help you hit your daily goals. (per 100 grams)

Whey Protein Powder – 80 g
Parmesan Cheese – 32 g
Chicken Breast – 31 g
Turkey – 29 g
Lean Beef – 26 g
Cheddar Cheese – 25 g
Lean Pork – 25 g
Tuna – 24 g
Shrimp – 24 g
Canned Sardines – 21 g
Salmon – 20 g
Egg – 13 g
Cottage Cheese – 11 g
Greek Yogurt – 10 g
Milk (1%) – 3.4 g

There are tons of protein sources out there – don’t be afraid to check product labels in stores! Look for high-protein options, do your homework, it’s easier than you think.

Most stores have entire sections dedicated to ‘protein-packed’ foods now – you can find everything from high-protein bread to protein-enriched lentils.

Just steer clear of those snack bars by the checkout counter; they’re usually calorie bombs, not real protein sources.

You can also check out ready-to-drink protein shakes – no brand names here, but look around the sports nutrition section or even in the dairy aisle for these convenient options."

Disclaimer To Not Forget the Calories!

Protein is great – but remember, it comes with calories too! Overloading on protein without counting those extra calories can lead to unwanted weight gain. Keep track of your daily calorie intake to stay on the path to your goals, not away from them!