Why Protein Still Deserves the Spotlight

(and what I've learnt Dr. Peter Attia)

Everyone talks about protein. You see it in every diet, post, and podcast.

So why keep talking about it? Because most people still aren’t eating enough, and it’s holding them back — in performance, recovery, and long-term health.

Even Dr. Peter Attia, one of the most respected longevity physicians, calls this the most common nutrition mistake he sees.

“Most people do not consume enough protein… and the optimal amount is much higher than the current RDA.”— Dr. Peter Attia

Let’s look at what the research actually says and how you can use it.

1. The RDA Isn’t the Goal

The RDA for protein (0.8 g/kg per day) is a minimum to avoid deficiency, not a target for strength, recovery, or longevity.

Modern evidence shows that higher intakes, around 1.6 g/kg/day or more, produce better results in muscle growth and maintenance. Some studies show benefits up to ~2.2 g/kg/day, especially for active adults and athletes.

If you weigh 70 kg, that’s roughly 110–150 g of protein per day.

2. Protein Is the Key to Aging Strong

As you age, your body becomes less responsive to both food and training — a process called anabolic resistance. That means you need more protein to maintain the same muscle response.

Muscle isn’t just for looks. It’s linked to balance, mobility, metabolic health, and lower mortality. That’s why Dr. Attia calls it “the organ of longevity.”

3. The 30 g-per-Meal Myth

You’ve probably heard:

“Your body can only use 30 g of protein at once.”

That’s old science.

A 2023 study found that ingesting 100 g vs 25 g of protein post-exercise produced a larger and longer anabolic response — lasting more than 12 hours. Translation: your body can still use larger doses; the process just takes longer.

So, stop obsessing over perfect meal splits — just focus on your total daily intake.

4. High Protein and Kidney Health

“Too much protein will wreck your kidneys.” That myth needs context.

In healthy adults, studies and reviews show no strong evidence that higher protein intakes harm kidney function — even up to around 2–2.5 g/kg/day. Most concern comes from data on people who already have kidney disease.

That said, most studies are short-term. So, the accurate takeaway is:

For healthy people, there’s no evidence of harm, but long-term research is still ongoing.

5. What It Looks Like on Your Plate

If you’re aiming for around 140 g/day (for a 70 kg person), it’s easier than you think — and it won’t blow your calorie budget.

Food	Protein	Calories
3 eggs	~18 g	~210 kcal
200 g Greek yogurt (unsweetened)	~20 g	~120 kcal
100 g chicken breast (cooked)	~30 g	~165 kcal
1 scoop whey protein	~25 g	~120 kcal
150 g steak (lean)	~40 g	~300 kcal

Total: ~133 g protein ~915 kcal

That’s less than half of a moderate day’s intake for most adults — and enough protein to cover your muscle and recovery needs.

Takeaway

Protein isn’t a fad. It’s the most fundamental nutrient for muscle, metabolism, and healthy aging.

Before chasing supplements or diet hacks, start by eating enough protein — consistently. It’s the simplest way to improve strength, recovery, and longevity.

Cool Bananas.

Coach Né

References

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3. Trommelen J et al. (2023). Cell Rep Med, 4(12), 101297. PMID:38118410

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