Protein seems to be everywhere these days. Walk around a supermarket and you'll find high-protein yoghurts, cereals, snack bars, drinks and even foods that never used to make a fuss about how much protein they contained.
We are constantly being encouraged to eat more of it. Protein is associated with building muscle, keeping us strong and helping us feel fuller for longer. And protein is important. Our bodies need it to grow, repair cells and maintain muscle.
But new research is raising an interesting question: are some of us eating more protein than we actually need?
A major scientific review looking at more than 350 studies suggests that reducing protein intake may have benefits for metabolism and healthy ageing, particularly for people who are less physically active.
Researchers found evidence that restricting protein can influence the way the body responds to nutrients, reduce some forms of cellular damage and activate processes associated with metabolic health and longevity.
That doesn't mean protein is suddenly bad for us.
Far from it.
Protein needs are individual. Someone who exercises regularly may need more protein, while older adults also need sufficient protein to help preserve muscle mass and strength. What is right for one person isn't necessarily right for another.
And perhaps that's the more interesting point.
Nutrition has become another area where we're often encouraged to think that if something is good for us, more of it must be better.
But bodies don't necessarily work like that.
Living with cerebral palsy has taught me that I need to think about my body differently. Energy, movement and physical ability can all vary, and generic health messages don't always take those differences into account.
So, rather than asking how we can squeeze even more protein into our diets, perhaps we should be asking whether we're getting the right amount for our individual needs – and where that protein is coming from.
A balanced diet can provide protein from many different foods, including beans, lentils, nuts, eggs, fish, dairy and meat. But it isn't just about how much protein we eat: the source matters too.
Plant-based foods such as beans, lentils, nuts and seeds provide more than just protein, including fibre and other important nutrients. So rather than simply trying to eat more protein, it may be more useful to think about how much we actually need and the foods we get it from.
There is still a lot we don't know about protein and human ageing. Much of the research linking lower protein intake with a longer lifespan comes from animal studies, so we can't assume that eating less protein will help people live longer.
But the research does challenge the idea that more is always better.
Good nutrition isn't about chasing the latest high-protein trend. It's about understanding what our bodies need and finding the right balance.
Sources:
ScienceDaily, Eating Less Protein Could Help You Live Longer, Scientists Say (2026).
Harvard T.H. Chan School of Public Health, The Nutrition Source: Protein.
