Is a high protein diet the best and safest way to increase strength?

Kamala Thiagarajan | BBC | February 18, 2025

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From raw eggs to protein shakes, those hoping to expand their brawn are often encouraged to ingest vast quantities of protein. But how much is really necessary and what’s the best way to consume it?

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In the US, the average American consumes around 14-16% of their total calories as protein. However, if you’re more active, your protein requirements may exceed 1g per kg each day . The amount of protein you need also depends on factors such as your age, because people tend to lose muscle mass as they get older – consuming more protein can help us to hold onto more muscle. Post-menopausal women also have higher protein requirements.

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When increasing body muscle, it’s not impossible to get your protein requirements through the foods you eat, but it can take considerable time and planning. The key to achieving your daily requirements is to eat protein at every meal and to plan your meals around a principal source of protein ….

[P]roblems tend to arise when one’s diet is laser-focused only on proteins…. Micronutrients from fruit, vegetables and carbohydrates, which are also vital for a balanced diet, can end up being neglected.