Protein Is Everywhere Right Now — But Do You Actually Need More of It?

Walk into any supermarket and you’ll see it: high-protein yogurts, cereals, snack bars, even coffee.

Protein is having a moment.

At the same time, women — particularly during perimenopause and menopause — are increasingly being told they need more of it, especially alongside resistance training. Yet some longevity researchers, including Valter Longo, have suggested that very high protein intake in midlife may not always support long-term health.

So what does the evidence actually say?

Why Protein Is Getting So Much Attention

Protein plays several important roles in the body. It:

• Helps maintain muscle mass
• Supports recovery from resistance training
• Contributes to satiety (feeling full after meals)
• Becomes increasingly important with age

During midlife, hormonal changes — particularly declining oestrogen — can contribute to gradual muscle loss. Research suggests that combining regular resistance training with adequate protein intake can help maintain muscle mass during this stage of life.

This is why many experts recommend that midlife women prioritise both strength training and sufficient dietary protein.

How Much Protein Is “Enough”?

General population guidelines suggest:

0.8g of protein per kilogram of bodyweight per day as a minimum intake.

However, research indicates that for:

• Active adults
• People over 40
• Those engaging in regular resistance training

A range of approximately 1.2–1.6g per kilogram of bodyweight per day may better support muscle maintenance.

The Longevity Conversation

Research led by Valter Longo has explored associations between protein intake, ageing and long-term disease risk.

Some observational studies have suggested that:

• Very high animal protein intake during midlife may be associated with increased long-term health risks.
• Lower protein intake in midlife, followed by moderately higher intake in older age, may align with healthier ageing patterns.

These findings are complex and do not suggest that protein should be restricted indiscriminately. They also do not apply to frail older adults, who may require higher protein intake to preserve muscle mass.

What they do highlight is the importance of context and moderation, rather than extremes.

So, Do You Need More Protein?

The answer depends on several factors:

• Are you strength training regularly?
• What stage of life are you in?
• Are you already meeting general protein recommendations?
• Is your overall diet balanced?

For individuals who are sedentary and already consuming balanced meals, dramatically increasing protein intake may not offer meaningful additional benefit.

For those engaging in regular resistance training — particularly during midlife — ensuring adequate (but not excessive) protein intake can support muscle maintenance.

A Balanced Approach

Rather than focusing on high-protein versions of every food, a practical approach may include:

• Including a source of protein at most meals (such as eggs, dairy, fish, legumes, tofu or lean meats)
• Pairing protein with fibre-rich foods
• Prioritising consistent strength training
• Avoiding over-reliance on highly marketed “protein-enriched” products

Protein is essential. Muscle health matters.

But long-term wellbeing is shaped by overall dietary patterns and lifestyle habits — not single nutrients or short-term trends.