Walk into almost any grocery store today and you’ll find protein everywhere.
Protein coffee. Protein cereal. Protein bars. Protein chips. Protein shakes. Protein yogurt. Protein pasta. Even foods that never seemed to need protein now proudly advertise how much they contain.
And then there are the social media messages: MORE protein! Get 100 grams! Get 120 grams! Protein at every meal! Don’t forget your protein!
Protein has gone from being one important part of a balanced diet to something of a nutritional celebrity.
In 2026, the trend has even acquired a name: “proteinmaxxing”—the idea that maximizing protein intake is inherently better. Current wellness coverage describes it as a growing trend, while also raising questions about whether continually increasing protein actually produces additional benefits.
But here’s the thing:
Protein is important. Really important.
We need it to build and maintain muscle, make enzymes and hormones, support immune function, repair tissues and perform countless other jobs throughout the body. The question isn’t whether we need protein.The better question is:
How much do we actually need—and what happens when we start treating more protein as automatically better?
So, how much protein do you actually need?
For a generally healthy adult, the U.S. Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight per day. That’s a population-level recommendation designed to meet the needs of most healthy adults.
For someone weighing 150 pounds, that’s roughly 55 grams of protein per day.
That number can sound surprisingly low if you’ve spent much time on social media lately.
But there’s an important wrinkle: protein needs aren’t necessarily static throughout life.
As we get older, maintaining muscle becomes increasingly important. Several expert groups have recommended protein intakes around 1.0–1.2 grams per kilogram per day for healthy older adults, with higher amounts sometimes appropriate during illness, recovery, malnutrition or other specific circumstances.
And protein works particularly well when paired with something else that doesn’t get nearly as much attention: MOVEMENT
Resistance training, walking, yoga, and other forms of physical activity help give the body a reason to maintain and use muscle. So if you’re concerned about aging well, the conversation shouldn’t simply be:“How much protein powder should I drink?”
It should be: “Am I eating enough protein, moving my body, and giving my muscles a reason to stay strong?” That’s a much more useful question.
Why has protein suddenly become such a big deal?
Protein isn’t new. Humans have been eating protein since, well, humans existed. What’s changed is the marketing around protein. For decades, nutrition conversations often focused on calories, fat and carbohydrates. Today, protein has become closely associated with weight management, muscle preservation, fitness, satiety and healthy aging. And there is legitimate science behind some of that.
Higher-protein meals can increase feelings of fullness, and protein is particularly important for maintaining muscle during aging or periods of weight loss. The problem comes when a reasonable nutritional message gets turned into an absolute one:
Protein is good → more protein is better → therefore, maximize protein.
Nutrition rarely works that way. You can need enough of something without needing unlimited amounts of it.
Does everyone need 100+ grams of protein a day?
No. And this is where I think some perspective is helpful. There is nothing magical about 100 grams. Whether 100 grams is appropriate for you depends on your body size, age, activity level, goals, health status and total diet. A 100-pound sedentary person and a 200-pound strength athlete obviously don’t have identical protein requirements. An older adult trying to maintain muscle may have different needs from a young endurance athlete. Someone recovering from illness may have different nutritional needs again. So instead of asking:
“How can I get 100 grams of protein?” try asking: “How much protein makes sense for my body and my circumstances?”
For some people, 100 grams might be perfectly reasonable. For others, it may be considerably more than they need. And if reaching an arbitrary protein number means replacing beans, whole grains, vegetables, fruit, nuts and seeds with protein powders, bars and highly processed “high-protein” products, we’ve potentially missed the bigger nutritional picture.
Protein vs. fiber: Why are we talking about one so much more than the other?
Here’s one of my biggest concerns about the current protein obsession: Protein gets talked about constantly. Fiber doesn’t. And that’s a problem. Fiber supports digestive health, helps regulate blood glucose, contributes to satiety and is associated with important cardiovascular and metabolic benefits.Yet you don’t see nearly as many people walking around saying:
“Did you get your 30–40 grams of fiber today?”
Imagine if we treated fiber the way we treat protein. Instead of protein bars, we’d have fiber bars everywhere.Instead of protein coffee, we’d have lentil coffee. Actually chickpea coffee…you should try the recipe on my youtube channel 🙂 It’s a real thing…really. Protein and fiber aren’t competitors. We need both. And many whole plant foods conveniently provide both. Beans and lentils are excellent examples. So are soy foods, peas, chickpeas, whole grains, nuts and seeds. A 2025 systematic review examining protein and fiber together found that the interaction between the two can affect gut microbial activity, and that high-protein/low-fiber patterns may have different effects from diets that provide both adequate protein and adequate fiber. This is one reason I prefer thinking about whole meals rather than isolated nutrients. Macros leave out all the lovely phytonutrients, antioxidents, polyphenols…
What about animal protein vs. plant protein?
This doesn’t need to become a food fight. Protein is protein in the sense that our bodies break dietary proteins down into amino acids and use those amino acids for many of the same physiological purposes. But the food carrying the protein matters. A lentil isn’t nutritionally equivalent to a protein bar simply because both contain protein. A handful of nuts isn’t equivalent to a scoop of protein powder.And a serving of beans isn’t nutritionally equivalent to a serving of processed meat. The food package includes fiber, fats, carbohydrates, vitamins, minerals, phytochemicals and other compounds that accompany the protein.And this is where plant proteins become particularly interesting.
A 2024 analysis of three large U.S. prospective cohorts—including more than 200,000 participants—found that people with higher plant-to-animal protein ratios had lower risks of cardiovascular disease and coronary artery disease. The strongest associations appeared when plant protein replaced red and processed meat. Importantly, this was observational research, so it shows an association rather than proving that plant protein itself caused the lower risk. That’s an important distinction. It means the source and overall dietary pattern matter, and replacing some animal protein—particularly red and processed meat—with plant protein may have cardiovascular advantages.
But don’t plant proteins have to be “combined” to make a complete protein?
This is one of those nutrition myths that refuses to die. You don’t need to sit down at every meal and carefully calculate whether your rice and beans have formed the perfect amino-acid marriageA varied diet containing legumes, grains, soy foods, nuts, seeds and vegetables can provide all the essential amino acids you need. And foods such as soy, quinoa and other plant foods can provide substantial amounts of essential amino acids on their own.
What about protein powders?
Protein powders aren’t inherently bad. Actually they can be useful. If you’re traveling, have a poor appetite, are recovering from illness, are an athlete with unusually high requirements, or simply have difficulty meeting your needs through food, a protein powder can be a convenient tool. But convenient isn’t the same thing as necessary. If you’re already getting adequate protein from your meals, adding another 30 or 40 grams simply because your favorite influencer says you should isn’t necessarily going to make you healthier. And protein powder doesn’t come with all the nutritional benefits of the whole food from which the protein was extracted. Think of it as a tool—not a food group. The same applies to protein bars.
A recent analysis of more than 1,600 commercially available protein bars found considerable variation in protein sources and nutritional quality. The researchers also found that protein digestibility could be lower when proteins were incorporated into a bar matrix than when evaluated in a more isolated form. If it’s an option whole foods are always better 🙂
Can too much protein affect digestion?
This is where things get particularly interesting. Protein itself isn’t inherently difficult to digest. The body is remarkably good at digesting and absorbing dietary protein. But very high-protein eating patterns can change the overall composition of the diet. If your breakfast becomes a protein shake, your snack becomes a protein bar, lunch is chicken with almost no vegetables, and dinner is another huge serving of meat, something else may have quietly disappeared:
fiber-rich plant foods.
A 2026 review in Nature Reviews Gastroenterology & Hepatology looked at what happens to dietary protein throughout the gastrointestinal tract and noted that modern high-protein diets and protein-enriched processed foods can influence how much protein reaches the colon, where microbes ferment it. The authors also emphasize that the source of protein and the amount of fiber in the diet influence these processes. This doesn’t mean that eating protein will “damage your gut.” It means that what you eat instead of protein matters too. If increasing protein means decreasing fiber, whole grains, legumes, vegetables and fruits, the trade-off deserves some consideration.
Here’s where Ayurveda gets interesting
One of the things I love about Ayurveda is that it has never been particularly impressed by isolated nutrients.
Ayurveda doesn’t ask only:
“How many grams of protein did you eat?”
It asks a broader question:
“How well are you digesting and assimilating what you’re eating?”
This brings us to agni, the Ayurvedic concept associated with digestion and metabolic transformation.
From an Ayurvedic perspective, eating a theoretically perfect diet doesn’t accomplish much if your digestive system isn’t handling it well. This doesn’t mean Ayurveda can replace modern nutritional science. It can’t. But it offers a useful lens:
Food isn’t simply about what goes into the body. It’s also about what the body can digest, assimilate and use.
A giant protein-heavy meal may look impressive on a nutrition tracker. But if it leaves you uncomfortable, overly full, constipated or consistently displacing the plant foods that help you feel your best, it may not be the ideal way for you to eat. That’s where I think the modern conversation and the Ayurvedic conversation can meet. Adequacy matters. Individuality matters. Digestion matters.
So what does an adequate plant-based protein day actually look like?
It can look remarkably ordinary.
You don’t need to spend your day drinking protein shakes.
For example:
Breakfast
Oatmeal with soy milk, chia or flaxseed, nuts and fruit.
Lunch
A large salad or grain bowl with lentils, chickpeas, tofu or tempeh.
Snack
Fruit with nuts or seeds—or a simple smoothie if that’s what works for you.
Dinner
Daal with roti and vegetables, tofu with whole grains and vegetables, or a bean-based soup with whole-grain bread.
None of these meals screams:
PROTEIN!!!
And yet, together, they can provide plenty of protein.
Other excellent plant protein sources include:
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Peas
- Soybeans
- Tofu
- Tempeh
- Edamame
- Seitan
- Peanuts
- Almonds
- Pumpkin seeds
- Hemp seeds
- Chia seeds
- Whole grains
And don’t forget that many vegetables and grains contribute smaller amounts too.
Protein doesn’t have to be the star of every meal.
Sometimes it can simply be part of the ensemble cast.
What if you’re over 50?
This is where I would not throw out the “protein is overhyped” message and call it a day. Aging changes the conversation. Maintaining muscle, strength and physical function becomes increasingly important, and research supports paying attention to adequate protein intake as we age. Expert recommendations commonly put healthy older adults around 1.0–1.2 grams per kilogram of body weight per day, with individualized needs potentially higher in certain situations.
But here’s the part that often gets lost: More protein isn’t a substitute for exercise. If your goal is healthy aging, think about the combination: Protein + resistance exercise + adequate calories + sleep + overall nutrient-dense food.
Yoga can be part of that movement picture, particularly when it includes strength-building postures, but adding some form of resistance training as you age can also be extremely valuable. The goal isn’t simply to eat more protein. The goal is to remain strong, mobile and functional.
So…are we eating too much protein?
For some people, probably. For others, particularly some older adults, athletes, people recovering from illness, or those who struggle to eat enough, getting adequate protein may be more important than worrying about excess.
Eat enough protein for your individual needs, choose nourishing sources, and don’t let protein crowd everything else off your plate.
Because your body doesn’t need protein in isolation. It needs a diet. It needs fiber. It needs healthy fats. It needs carbohydrates. It needs vitamins and minerals. It needs phytochemicals and other compounds found in whole foods. And it needs enough total energy to actually use all of those nutrients effectively. Your body needs variety to thrive.
My approach: stop counting protein and start building better meals
Rather than beginning every meal by asking: “Where’s my protein?” I actually start with what vegetables do I have on hand? “What would make this meal nourishing, satisfying and enjoyable?” Maybe that’s a bowl of dal with vegetables and roti. Maybe it’s tofu with brown rice and a pile of colorful vegetables. Maybe it’s lentil soup with sourdough. Maybe it’s a chickpea salad with avocado, seeds and greens. Maybe it’s oatmeal with soy milk, flaxseed, walnuts and berries. You get a little of everything, or maybe a little of this and more of that…and the next time it will be more of this and less of that. But it doesn’t matter if you are getting variety. Ultimately, you will be getting everything you need. And, importantly, you’ll actually be eating food. That’s the part of the protein conversation I think we sometimes forget.
Protein isn’t the enemy. Protein isn’t the answer to everything, either.
Protein is an essential nutrient. We need enough of it. And as we age, paying attention to adequate protein becomes increasingly important. But “more” isn’t automatically “better.” Before reaching for another protein bar or adding another scoop of powder to your smoothie, take a look at your actual diet. Are you eating enough legumes? Enough vegetables? Enough whole grains? Enough fruit? Enough nuts and seeds? Enough fiber? Are you moving your body? Are you getting stronger? Are you sleeping? And perhaps most importantly: Does the way you’re eating make you feel nourished rather than simply meeting macros? That, to me, is a much more interesting definition of healthy eating.
A note from SamsaraVeda
This article is intended for general educational purposes and isn’t individualized medical or nutritional advice. Protein requirements can change with age, body size, activity level, pregnancy, illness, kidney disease and other medical conditions. If you have a medical condition or specific dietary concern, work with your physician or a qualified registered dietitian to determine what is appropriate for you.
References & further reading
- Glenn A. J. et al. Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts. American Journal of Clinical Nutrition. 2024.
- Volkert D. et al. ESPEN Guideline on Clinical Nutrition and Hydration in Geriatrics. 2026.
- Bauer J. et al. Evidence-based recommendations for optimal dietary protein intake in older people.
- Mak I. E. K. et al. Influence of dietary protein and fiber intake interactions on the human gut microbiota composition and function.
- Day A. S. et al. The fate of dietary protein in the gastrointestinal tract and implications for colonic disease. 2026.
