Episode
Protein Panic: How Much Do You Really Need?
- Published
- Feb 19, 2026
- Duration seconds
- 507
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Summary
Protein Panic: How Much Do You Really Need? Everywhere you look, protein has become a competition. Scroll long enough and you will believe muscle disappears if you eat less than 150 grams a day. Meanwhile, influencers debate leucine thresholds like they’re trading baseball cards. As a result, ordinary meals now feel like math problems. However, biology does not require panic. Protein matters. Yet adequacy differs from excess. And importantly, most people eating real food already meet their needs. So let’s slow down. First, What Protein Actually Does Protein builds and repairs tissue. In addition, amino acids support immune function and hormone signaling. Furthermore, specific amino acids such as leucine trigger muscle protein synthesis. Nevertheless, once you reach the effective leucine threshold in a meal, adding more protein does not multiply muscle growth. Instead, your body oxidizes the excess. Therefore, more does not always mean better. How Much Is Enough? For most healthy adults, about 0.8 grams per kilogram of body weight covers basic needs . Meanwhile, adults over 60 often benefit from 1.0 to 1.2 grams per kilogram to protect lean mass. Notably, that recommendation does not require heroic intake. In fact, a 75–80 kilogram adult typically lands between 60 and 90 grams per day. Consequently, many people hit those numbers without even trying. Here’s What I Actually Do I do not count protein. I never log grams. Moreover, I do not calculate leucine before breakfast. Instead, I eat normal meals. Most mornings, I have a shake. The recipe lives on terrysimpson.com. That shake provides roughly 25 grams of protein. Sometimes I add PB Fit. Occasionally, I include Greek yogurt. As a result, I increase protein slightly without thinking about it. Later, I eat three to five…