A new scientific review suggests that for some people, consuming less protein could improve health and even extend lifespan. The study, published in the Cell Press Blue journal, found that while protein is essential for muscle growth and repair, many people may be eating more than they need.
Protein benefits and risks
Protein is vital for building muscle, repairing tissue, and powering chemical reactions in the body. However, the boom in protein products—from drinks to fortified cereals—may lead to overconsumption. The researchers reviewed more than 350 papers to explain how restricting protein could improve health and longevity.
Dudley Lamming, the paper's corresponding author from the University of Wisconsin-Madison, said: “It's absolutely crystal clear that there are benefits of protein to muscle growth and exercise response of active individuals. But because most people are relatively sedentary, many people are likely consuming more protein than they actually need, which probably has negative health consequences.”
Sedentary lifestyles and protein needs
Historically, higher protein intake has been linked to better muscle growth, weight loss, and protection against age-related muscle loss. But most benefits only appear when combined with exercise and other diet changes, like cutting calories. The analysis confirms that simply swapping snacks for protein bars without changing activity habits likely won't help and could be harmful.
Lamming noted: “These studies show that the amount of protein sedentary people are eating today may have negative health consequences, at least at the population level.” He suggested that recommendations should be personalized based on physical activity, not just age: “Recent recommendations have encouraged people to eat more protein, but they've also encouraged people to exercise more. We probably need to personalize protein recommendations based not just on age, but also on how physically active people are.”
