Protein has become one of the most talked about nutrients in modern diets, but how much do people actually need — and can too much be harmful? A recent episode of the A Healthier Michigan Podcast explores the science, trends and misconceptions surrounding protein consumption.
Host Chuck Gaidica speaks with Registered Dietitian Shanti Appelö, who explains that protein plays a vital role in the body. It supports muscle growth and maintenance, strengthens bones and contributes to skin, hair and immune function. Beyond structure, protein also acts as enzymes and hormones and helps transport nutrients throughout the body.
How much protein you need
Despite its importance, Appelö notes protein deficiency is rare in the United States. Data shows Americans consume about 20% more protein than recommended, driven in part by a surge in high-protein products. From snack foods to beverages, protein is increasingly marketed as a health booster, fueled by cultural trends, fitness goals and social media influence.
Recommended intake varies by individual, but the baseline is about 0.8 grams of protein per kilogram of body weight, with higher needs for older adults, athletes and pregnant individuals. Rather than consuming large amounts in one sitting, Appelö suggests spreading protein intake evenly throughout the day — about 15 to 30 grams per meal — for better absorption and effectiveness.
The episode also addresses the risks of overconsumption. While excess protein is not harmful for most healthy individuals, it can contribute to weight gain if it leads to high calorie intake. For those with kidney issues, high protein diets may worsen health outcomes. Additionally, focusing too heavily on protein — especially from sources like red meat or processed meats — can increase risks related to heart disease and certain cancers.
The best protein sources
Protein sources matter. Lean meats, fish, eggs and dairy provide complete proteins, while plant-based sources such as beans, grains and legumes can also meet protein needs when combined properly. Appelö emphasizes variety is the key to a balanced diet.
The discussion also raises concerns about protein supplements. While convenient, some powders may contain contaminants such as heavy metals, and they are not strictly regulated. Experts recommend prioritizing whole foods and using supplements sparingly.
Ultimately, the takeaway is simple: protein is essential, but more is not always better. A balanced approach — focusing on quality sources, appropriate portions and overall diet — is the most effective way to support long-term health.
Listen to the episode How Much Protein Do You Need? to hear the entire conversation. A Healthier Michigan Podcast is brought to you by Blue Cross Blue Shield of Michigan. To hear more episodes on your smartphone or tablet, subscribe on Apple Podcast or Spotify or your favorite podcast app.
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