Who should eat a high-protein diet? Unpacking the evidence

October 20, 2025 •

3 min read

Protein intake requirements vary significantly depending on age, activity level, and health status. Knowing who should eat a high-protein diet is critical for maximizing health benefits while avoiding potential risks.

Quick Summary

A high-protein diet is beneficial for athletes, older adults combating muscle loss, and those managing weight due to its satiating effects. Specific groups, particularly those with kidney conditions, must exercise caution and consult a doctor before increasing protein intake.

Key Points

High-Protein Needs Vary: Athletes and older adults have elevated protein needs compared to the general population due to muscle repair and age-related muscle loss, respectively.
Satiety for Weight Management: Protein increases feelings of fullness, which can help manage appetite and reduce calorie intake for those aiming for weight loss.
Kidney Health is Key: Individuals with pre-existing kidney disease or poor kidney function should be cautious with high-protein diets, as excess protein can place additional strain on the kidneys.
Quality Over Quantity: Emphasize lean meats, fish, eggs, dairy, legumes, and nuts to ensure high-quality protein intake without excessive unhealthy fats.
Consult a Professional: It is advisable to consult a healthcare provider or registered dietitian to determine the right protein level and strategy for your individual needs and health status.
Sarcopenia Protection: For older adults over 50, a protein intake of 1.0–1.2 g/kg/day is recommended to help maintain muscle mass and combat age-related decline.
Balanced Macronutrients: A healthy high-protein diet should not neglect other vital macronutrients like healthy fats and complex carbohydrates for overall well-being.

Benefits of a high-protein diet

Protein is a vital macronutrient involved in virtually every bodily process, from muscle repair and growth to enzyme production and immune function. While the average sedentary adult needs about 0.8 grams of protein per kilogram of body weight, certain populations can benefit from a higher intake. Increasing protein consumption can lead to improved satiety, increased thermogenesis, and the preservation of lean muscle mass, especially during periods of weight loss or increased physical stress.

High-protein diets for athletes and active individuals

For athletes and those who exercise regularly, a high-protein diet is essential for muscle repair and rebuilding. Recommendations often range from 1.6 to 2.2 grams per kilogram of body weight per day to stimulate muscle protein synthesis and promote growth. It also helps in recovery and maintaining performance during intense training or calorie restriction.

High-protein diets for older adults

As we age, muscle mass and strength naturally decline (sarcopenia). A higher protein intake, around 1.0–1.2 grams per kilogram of body weight per day, can help mitigate this, supporting mobility and quality of life. Adequate protein, with calcium, is also linked to better bone density in older adults.

High-protein diets for weight management

A high-protein diet can be effective for weight loss by increasing satiety, boosting metabolism (thermic effect of food), and preserving lean muscle mass during a calorie deficit. Its success depends on overall calorie intake and quality of protein sources.

Who should avoid a high-protein diet?

While beneficial for many, a high-protein diet isn't suitable for everyone. Individuals with kidney disease, for example, may face added strain on their kidneys with excessive protein. Those consuming high amounts of fatty, processed meats may increase risks of heart disease, while restrictive high-protein diets may not be appropriate for individuals with a history of disordered eating.

Making smart protein choices

Prioritizing both the quality and variety of protein sources is crucial for a healthy high-protein diet, incorporating both animal and plant-based options.

High-quality protein sources to include

Lean Meats: Chicken breast, turkey, and lean beef.
Fish & Seafood: Salmon, tuna, and cod.
Eggs: A complete and affordable protein.
Dairy Products: Greek yogurt, cottage cheese, and milk.
Legumes & Pulses: Lentils, chickpeas, and beans.
Soy Products: Tofu and tempeh.
Nuts & Seeds: Almonds, peanuts, and pumpkin seeds.

Comparison of high-protein diet suitability


Factor	Competitive Athlete	Older Adult (50+)	Weight Management
Primary Goal	Muscle growth, repair, recovery	Maintain muscle mass, prevent sarcopenia	Increase satiety, preserve lean mass, boost metabolism
Protein Intake Range	1.6–2.2g/kg/day	1.0–1.2g/kg/day	1.2–1.6g/kg/day
Meal Timing	Spreading intake throughout the day is ideal, with an emphasis on post-workout consumption.	Distribute evenly across meals to optimize muscle protein synthesis.	Spreading protein intake across meals can help with appetite control.
Risks if Unsuitable	Compromised performance if carbohydrate intake is too low.	Could be taxing for those with undiagnosed kidney issues.	Neglecting other macronutrients or overconsuming saturated fat.
Best Protein Sources	A mix of complete (animal) and plant proteins for maximum amino acid profile.	Lean proteins, eggs, dairy, and easily digestible plant sources.	Lean meats, legumes, dairy, and whole grains to maximize nutrients.

Conclusion

A high-protein diet offers significant benefits for athletes, older adults, and those managing weight, supporting muscle health, combating age-related decline, and aiding in satiety and metabolic function. However, it is not universally suitable. Individuals with certain health conditions, particularly kidney issues, should exercise caution and consult a healthcare professional. Choosing high-quality, varied protein sources is essential to mitigate risks associated with excessive or unhealthy intake. A personalized approach, often with medical guidance, is the most effective way to determine if a high-protein diet is appropriate and how to implement it safely.

The National Institute on Aging (NIA)

For more authoritative information on nutrition and healthy aging, including protein needs for older adults, consider visiting the National Institute on Aging's website.

NIA on Healthy Eating

Frequently Asked Questions

Yes, a high-protein diet can aid in weight loss by increasing satiety and helping to preserve lean muscle mass during calorie restriction. However, long-term success depends on a balanced intake and overall calorie deficit.

While the recommended dietary allowance (RDA) is 0.8 g/kg of body weight, 'high' typically refers to intakes above 1.2 g/kg/day, especially for athletes or older adults. The ideal amount depends on your specific goals and activity level.

For healthy individuals, moderate to high protein intake is generally safe. However, for those with pre-existing kidney disease or impaired kidney function, it can be harmful and should be managed under a doctor's care.

High-quality protein sources include lean meats like chicken and turkey, fish, eggs, dairy products such as Greek yogurt, and plant-based options like legumes, tofu, and nuts.

Yes, athletes and highly active individuals require more protein—typically 1.2–2.0 grams per kilogram of body weight—to support muscle repair, growth, and recovery from intense training.

Excessive protein, especially from unhealthy animal sources, can lead to increased saturated fat intake and may increase the risk of kidney stones in predisposed individuals. A balanced diet is key to avoiding nutritional gaps.

Yes, older adults have a greater need for protein to counteract sarcopenia, the natural muscle loss that occurs with age. A protein intake of 1.0–1.2 g/kg/day can help maintain muscle mass and function.

Both animal and plant sources can be excellent. Animal proteins are considered complete, while plant proteins are often incomplete. A varied diet that includes both, such as lean meats and legumes, provides a wide range of nutrients.

Signs of inadequate protein include frequent illness, slow recovery from exercise, and loss of muscle mass. For personalized guidance, consulting a healthcare professional or using a nutrition tracking app is helpful.