highprotein

High-protein describes dietary patterns or products that provide a larger share of protein relative to carbohydrates and fats. In nutrition, protein intake is often expressed as grams per kilogram of body weight per day or as a percentage of total energy. High-protein approaches commonly aim for about 1.2–2.2 g/kg per day or roughly 20–35% of calories, depending on age, activity, and health goals.

Protein sources include animal products (meat, fish, eggs, dairy) and plant-based options (beans, lentils, nuts, seeds, soy, whole grains). A balanced high-protein diet typically emphasizes variety to ensure all essential amino acids and adequate micronutrients. Vegetarians and vegans can meet targets through combinations and fortified foods or supplements.

Potential benefits cited in research include increased satiety, improved preservation of lean mass during caloric restriction, and possible support for athletic performance and metabolic health. In aging populations, higher protein intake is often recommended to help prevent sarcopenia. The evidence for other outcomes is mixed and context-dependent.

Risks and considerations: very high protein intake may strain kidneys in individuals with preexisting kidney disease and can lead to dehydration if fluid intake is not increased. Diet quality matters; high-protein patterns that rely on processed meats or high saturated fat may carry cardiovascular risks. Individual protein needs vary by age, sex, body size, activity, and health status, and medical guidance is advised when making large or rapid changes.