From raw eggs to protein shakes, those looking to build muscle are often advised to consume large amounts of protein. But how much is actually necessary, and what’s the most effective way to get it?
Sophia Moulson, a 21-year-old fitness influencer from West Sussex, began her fitness journey at 19 after struggling with weight issues.
"I used to rely on food for comfort, which led to a cycle of poor self-image and low confidence. One day, I realized I needed to take charge—not just for my physical health but for my mental well-being too," Moulson explains.
Initially, her goal at the gym was solely weight loss. However, as time passed, she became passionate about building muscle. "I found it incredibly empowering to grow stronger, and every small strength achievement motivated me to keep going," she says.
A key factor in her progress was learning about nutrition, particularly the role of protein in muscle development. As a vegetarian, she initially struggled to get enough protein from food alone and turned to protein powders for support. "While I could meet my protein needs through a well-balanced diet, it required careful planning and time. Protein powders provided a convenient alternative, especially with my busy schedule," she explains.
In the past, bodybuilders were known for consuming large amounts of steak and raw eggs, but today, protein powders and specialized diets dominate the fitness industry. So, do we really need excessive amounts of protein to build muscle? And what’s the best way to consume it?
Building the body
Linea Patel, a sports dietitian at Pure Sports Medicine in London, explains that proteins serve multiple essential functions in the human body. During digestion, dietary proteins break down into amino acids, which act as building blocks that the body can rearrange to form various proteins. These include haemoglobin, enzymes, muscles, and keratin found in skin and hair—altogether, the body relies on more than 20,000 different proteins to function properly.
However, an individual’s protein needs can vary significantly based on factors such as age, body composition, and lifestyle.
“In the UK, government guidelines recommend that sedentary adults consume around 0.8 or 0.75 grams of protein per kilogram of body weight,” Patel explains. “For instance, if someone weighs 70kg (154lbs), multiplying that by 0.8 results in a daily protein intake of 56g (approximately 2oz).”
Most people naturally exceed this amount through their regular diets. In the US, for example, the average person gets around 14-16% of their total calorie intake from protein. However, those who are more physically active may require more than 1g of protein per kilogram daily. Age is another determining factor, as muscle mass tends to decline over time. Increasing protein intake can help preserve muscle, particularly for postmenopausal women, who have higher protein requirements.
“In my clinical experience—especially when working with menopausal women or high-performing athletes—I often find that they’re not consuming enough protein for their level of activity or to maintain optimal muscle mass at their stage of life,” says Patel. She emphasizes that protein needs vary for each person and that a universal approach doesn’t work for everyone.
Different requirements
For individuals involved in high-intensity resistance training, such as athletes, powerlifters, and bodybuilders, research suggests that an optimal daily protein intake ranges from 1.6 to 2.2 grams (0.06–0.08 ounces) per kilogram of body weight to maximize muscle protein synthesis.
Medical professionals generally advise obtaining protein through a well-balanced diet whenever possible. For vegans, this means incorporating more nuts, seeds, soy-based products, and pulses like beans and lentils. Vegetarians can add eggs, yogurt, and certain cheeses, while omnivores may also include more meat and seafood in their meals.
For many, reaching their protein intake goals requires experimenting with different food sources. However, not everyone has the time or financial means to get sufficient protein solely from whole foods.
"While it's theoretically possible to meet protein targets through a diet rich in lean meats, eggs, dairy, and legumes, this may not always be practical without supplementation," explains Cyriac Abby Philips, a liver specialist at Rajagiri Hospital in Kerala, India.
Lauren Manaker, a dietitian based in Charleston, South Carolina, adds that protein powders offer "a convenient and portable option, especially for individuals with busy schedules or limited access to whole food sources."
The global protein powder market, valued at $4.4 billion (£3.6 billion) in 2021, is projected to grow to $19.3 billion (£15.6 billion) by 2030. Available in both animal- and plant-based formulations, protein powders can be consumed as shakes or incorporated into nutrition bars, yogurts, and ready-made meals.
"When I started using plant-based protein powders, it became much easier to meet my protein goals. Over time, I experimented with different options and found that lean protein powders or whey protein worked best for me, as they are low in calories but high in protein," says fitness influencer Sophia Moulson.
Despite their benefits, protein powders also carry potential risks. Studies in rats suggest they could contribute to liver damage if consumed without regular exercise. There have also been rare cases of liver toxicity in humans linked to whey and soy-based protein powders.
Additionally, some protein powders may contain misleading labels and harmful contaminants. In a recent study, Philips and his research team from India and the US analyzed protein powders sold in India. They discovered discrepancies in advertised protein content—raising concerns about "protein-spiking"—along with contaminants such as heavy metals, fungal toxins, and potentially toxic herbal extracts.
Toxins in protein powders may be more widespread than we think.
In 2018, a nonprofit group called the Clean Label Project, based in Broomfield, Colorado, released a report about toxins in popular brands of protein powders in the US. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium and mercury), bisphenol-A (or BPA, which is used to manufacture plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins were present in significant quantities.
For example, one protein powder contained 25 times the allowed limit of BPA in the US. The pesticides and chemicals came from agricultural residue and from the packaging of these powders, researchers observed. Interestingly, one certified "organic" product had twice the contaminants of non-certified ones. Plant-based protein powders were the most contaminated, while egg and whey-based powders were found to be the cleanest.
Because protein powders are considered dietary supplements and not pharmaceuticals, regulation from governing authorities tends to be more relaxed – in the US and the UK, they're considered food. This has led to concerns that they are not being regulated strictly enough.
A central protein
Building muscle through diet alone is achievable, but it requires careful planning and time. The key to meeting daily protein requirements is to include a source of protein in every meal and structure meals around a primary protein source, explains Patel.
"Aim for at least 20–30g (0.7–1.1oz) of protein per meal," Patel advises. This amount is roughly equivalent to two eggs, a serving of Greek yogurt topped with nuts, a chicken breast, or a fist-sized portion of tofu.
"For example, you might have two eggs on sourdough toast with avocado and a sprinkle of seeds, where the eggs serve as the primary protein source," says Patel. "In a meal of lentils and rice, the lentils would be the main source of protein."
The protein powder route
If you choose to use a protein supplement, either alongside dietary changes or as an alternative, there are a few key guidelines to follow to minimize the risk of harmful substances. Prioritizing high-quality proteins with minimal additives is essential, says Philips.
"Avoid 'blended' protein supplements that contain herbal ingredients, as they have a higher risk of adulteration, contamination, and may include heavy metals or fungal toxins," he warns.
Manaker also emphasizes the importance of thorough research before purchasing a protein powder. "Look for options with high-quality ingredients and minimal additives, fillers, or artificial sweeteners. Choose brands that are transparent about their ingredient sourcing and processing methods," she advises.
Manaker also recommends considering the source of the protein in the powder. It's important to check labels to see if it's from whey, casein, soya, plant or animal-based proteins, she says. "Choose a protein source that aligns with your dietary preferences, allergies or sensitivities."
If you're taking a protein supplement or powder, timing can play a role in optimising its benefits, says Manaker. "Consuming protein within 30 minutes to an hour after a workout is often recommended to take advantage of the body's heightened ability to absorb and utilise nutrients during this time," she says.
And the way you take protein powders matters. While protein supplements can be beneficial, it's crucial to avoid relying solely on them as a source of nutrition. "Whole, nutrient-dense foods should form the foundation of your diet, and supplements should only complement a well-balanced eating plan. Avoid the temptation to replace meals entirely with protein powders, as this can lead to an inadequate intake of other essential nutrients," says Manaker.
Beware of too much protein
With easy access to protein powders and protein-rich foods, many people consume more protein than necessary, says Manaker. While the average adult requires around 45-56 grams per day, people in the UK typically consume between 75-100 grams. Though protein is crucial for muscle growth and overall health, excessive intake can pose risks.
"Consistently consuming high amounts of protein can strain the kidneys," Manaker warns, adding that individuals with pre-existing kidney conditions should be especially cautious.
A sudden spike in protein intake, particularly from supplements, may also lead to digestive issues such as bloating, gas, and constipation. "Pay attention to how your body responds as you adjust your protein intake," advises Patel.
It’s also easy to overconsume protein powders. "As a general rule, I wouldn’t recommend exceeding 80 grams per day from protein powder alone," Patel explains. "Even that is excessive for most people, as it can replace whole foods that provide essential vitamins, minerals, and other nutrients. For my clients, I typically suggest keeping protein powder intake between 20 and 40 grams per day."
Issues often arise when diets become overly focused on protein while neglecting other key nutrients. Patel emphasizes the importance of incorporating micronutrients such as Vitamin D, magnesium, iron, and Omega-3 fats, which are essential for muscle function, bone health, and energy. "Make sure to eat fruits and vegetables, and aim to include oily fish in your diet at least once a week," she recommends.
While protein is vital for muscle growth, Patel reminds us that it is just one aspect of overall wellness. "The other key factors include physical activity, proper training, and quality sleep," she says.
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