What Protein Really Does in the Body — And How Much You Actually Need
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Asia Tabb
AIRED; February 25, 2026
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Protein is everywhere right now. From snack bars to popcorn to even water, grocery store shelves are packed with products promising extra grams. But according to clinical nutrition experts, most people may not need nearly as much as social media suggests.
When asked what protein really is, Clinical Nutrition Manager Angelina Sickora explains that the body is constantly rebuilding itself. “The body is in a constant cycle of breaking down and rebuilding,” she says. “Protein is made up of amino acids. You might hear them being called the body’s building blocks, because it’s helping your body build and maintain muscle, organs, your skin, your hair. It supports your immune system. Creates enzymes and hormones, it even maintains fluid balance.”
While the body can make some amino acids on its own, others must come from food. That’s why protein is considered essential to the diet. In simpler terms, Sickora says she often tells patients, “It’s helping them heal. It’s helping them heal from their illnesses, it is helping them build muscle and it’s helping them become healthy and back to a state where they can go home from the hospital and maintain that health.”
Protein’s role goes far beyond muscles. Registered dietitian Janelle Barnett says many systems rely on it. “It’s definitely broader than that,” Barnett explains. “It does help to repair tissues and build strong lean muscle mass, but it also helps to regulate our hormones, our blood sugar, it helps to support our immune system and can even act as an enzyme in some critical processes in our body.”
Consistently falling short on protein can have consequences. “If you don’t get enough protein consistently, your body will start breaking down muscle instead of using it,” Sickora says. That can lead to weakness, a weakened immune system and overall fatigue, especially during illness when the body is already under stress.
While athletes and bodybuilders often dominate protein conversations, Barnett says they are not the only ones who may need more. “Bodybuilders and athletes do have increased needs as well as some of our patients that may be super sick in the hospital or they have some type of wound healing,” she says. “But for the general healthy public, the protein needs are not as high as one may think based on the buzz about protein.”
There is also confusion about whether different goals require different types of protein. Sickora says the difference usually comes down to quantity, not type. “Not a difference in the type of protein. The difference would be the amount of protein that you would need,” she explains.
Protein can also play a role in healthy aging. “Absolutely, protein can help us prevent the loss of lean body mass, which increases as we age,” Barnett says.
So how much do we actually need? Sickora points to the general recommendation of 0.8 grams per kilogram of body weight per day for healthy adults. Older adults may benefit from slightly more to maintain function. But she cautions against getting swept up in online trends. “When you’re seeing things online where you’re supposed to get double your protein daily, it can be hard for consumers to realize what they actually need,” she says.
And yes, it is possible to overdo it. “Especially for some of our populations, like some kidney function issues, they cannot excrete as much protein,” Barnett says. “If they’re taking in too much protein without a balance of fluid, it can be very harmful on the kidneys.”
Protein needs vary based on age, activity level and medical conditions. “There’s no one size fits all,” Sickora says, adding that individualized recommendations from a medical provider or registered dietitian are best.
When it comes to timing, Barnett recommends balance. “I would spread it out throughout the day and have about 20 to 30 grams per meal,” she says, noting that spacing protein intake can help with fullness and reduce the urge to snack on sugary foods. For snacks, Sickora suggests a general rule of thumb of about seven to 10 grams of protein, while being mindful of serving sizes and total calories.
As for why protein is suddenly added to everything, both experts say it comes down to demand. “I think the wellness industry has made it super popular and it’s a supply and demand type of thing,” Barnett says. Sickora agrees, adding, “The average consumer is associating protein with things like strength and weight loss and social media influencers and diet trends are all kind of amplifying those messages.”
But added protein doesn’t automatically make a product healthier. “I don’t know that we need to add protein to cookies and pop tarts,” Sickora says. Barnett adds that shoppers should watch the trade-offs. “Be careful that you’re not consuming a protein bar with 10 grams of protein, but then 45 grams of sugar or something like that.”
For those looking to increase protein intake in a healthy way, Barnett recommends focusing on whole foods such as Greek yogurt, lean meats, fish, beans and legumes, which also provide fiber and other nutrients.
In the end, protein is essential for healing, strength and overall health. But experts say the key is balance — not buying into every high-protein trend lining the grocery aisles.
