Understanding Protein Needs in Today’s Diet

Protein is ubiquitous today—found in breakfast cereals, snacks, dairy, beverages, and even bread. What started as a shift towards healthier living has evolved into a large market filled with fortified foods, social media influencers, and a fair amount of nutritional anxiety.

But just how much protein do we truly require? Dr. Sigal Frishman, the lead dietitian at Clalit Health Services, suggests that the reality may be less dramatic than what marketing campaigns imply.

“The suggestion to eat a 25-gram protein serving post-exercise is primarily for athletes aiming to increase muscle mass for performance,” Frishman explained. “While everyone should include protein in their diets, it’s not necessarily crucial immediately after a workout.”

She also noted that the perception of a strict “window of opportunity” after exercising has proven to be, well, inaccurate—even for competitive athletes.

“Protein intake should be based on daily needs rather than tied strictly to workout timing,” she advised. “The current buzz is all about protein, but trends shift; before protein, it was fiber, and even earlier, the focus was on colorful fruits and vegetables. Balance is essential.”

Frishman pointed out that for generally healthy individuals, consuming more protein than required isn’t likely to cause health issues, but it often isn’t needed either.

“Most likely, a healthy person won’t face consequences from excess protein intake,” she mentioned. “However, there’s no need to overdo it since the body will use what it requires and get rid of the excess. For people with kidney issues, though, high protein consumption can be risky.”

She clarified that the body doesn’t have a system for storing excess protein effectively. Instead, it stores excess calories as fat.

“So, there’s not much sense in consuming more protein than what you truly need,” she stated.

Frishman also warned against the assumption that all protein sources are nutritionally equivalent.

“The body doesn’t differentiate protein sources, whether they are from processed items like protein bars or whole foods like steak or eggs,” she said. “Yet, when eating lentils, for instance, you benefit from many other nutrients. Protein bars might only provide protein with little else of value, making them less advisable. Opting for varied sources is better.”

Prof. Danit Ein-Gar from Tel Aviv University emphasized that protein has become intensely competitive within the food market.