Quick answer, as of October 2026: More protein is not automatically a better diet. The UK reference intake for adults is 0.75 g per kilogram of body weight per day, but needs can be higher with training, ageing, illness or recovery. Proteinmaxxing is an online trend, not a personal prescription. The useful question is whether your intake fits your body, health and activity without crowding out the rest of your diet.
How much protein do I actually need?
There is no single high target that suits everyone. The British Nutrition Foundation describes a UK adult reference intake of 0.75 g per kilogram of body weight each day. For a 70 kg adult, that is about 53 g. This is a population reference, not a ceiling for athletes or a tailored plan for someone recovering from illness.
Your age, training, appetite, overall energy intake and medical history change the discussion. A person doing regular resistance training may benefit from more protein than the basic reference intake. Someone with kidney disease may need a different plan, and dialysis changes the requirements again. Copying an influencer's daily total ignores those differences.
Proteinmaxxing usually means deliberately increasing protein through meals, bars, powders and fortified versions of everyday foods. It can encourage people to notice an important nutrient. It becomes less useful when "enough" turns into "as much as possible".
If you are unsure whether a restrictive diet or a medical condition changes your needs, ask The Online GP about an appointment. You do not need a large blood panel simply because protein is trending.
Why is proteinmaxxing getting attention?
Protein is important for building and maintaining body tissues. It also has an appealingly simple message: add a shake, swap a snack, choose the higher number on the label. That is easier to market than a balanced pattern of eating.
Cancer Research UK discussed proteinmaxxing in October 2026. Its advice was measured: protein matters, but very large amounts may leave less room for foods providing other nutrients, including fibre. These discussions are a reason to check the claim, not proof that everyone is under-eating protein.
The British Nutrition Foundation notes that, on average, UK adults already eat more protein than the reference requirements. That population average does not tell us your intake, but it challenges the assumption that every ordinary meal needs a protein upgrade.
What does the research say about more protein and muscle?
A systematic review and meta-analysis in the British Journal of Sports Medicine included 49 studies and 1,863 participants undertaking resistance training. Protein supplementation produced small additional gains in muscle mass and strength alongside training.
The analysis found no further average gains in fat-free mass beyond a total daily intake of about 1.6 g per kilogram of body weight. For a 70 kg person, that is about 112 g a day. The figure describes an average finding in a training context. It is not a requirement for every adult, a precise personal optimum or a safety threshold.
The important detail is total intake from food and supplements together. Adding a shake on top of an already adequate diet is different from using one to help meet a genuine shortfall. Training itself was central to these studies. A higher protein number without the training does not reproduce the intervention.
Can protein shakes or bars replace ordinary food?
They can be convenient, particularly when appetite, travel or a busy schedule makes regular meals difficult. Convenience does not make them essential. A product can contain protein and still offer little fibre or dietary variety.
Before adding a supplement, write down what you already eat over a few typical days. Include breakfast, drinks, snacks and portion sizes. Check labels rather than estimating from marketing terms such as "high protein". Look at the whole food: energy, fibre, salt and how it fits with meals also matter.
A food-first pattern can include beans, lentils, chickpeas, tofu, eggs, fish, dairy foods and other suitable sources. Variety matters. Cancer Research UK cautions against treating processed meat as a health food simply because it contains protein. It recommends choosing healthier sources and keeping the wider diet in view.
For practical food ideas, see our guide to homemade protein snacks. This article focuses on how to judge the target, rather than giving another list of high-protein recipes.
What can get crowded out when I focus only on protein?
A diet can hit a protein target and still be unbalanced. Questions worth asking include:
- Am I still eating vegetables, fruit, wholegrains and pulses?
- Have shakes replaced meals rather than filled an occasional gap?
- Am I eating enough overall for training, work and recovery?
- Are digestive symptoms appearing after a new product or a major dietary change?
- Is the cost or time spent tracking food becoming disproportionate?
- Have I chosen a daily target because it fits my health, or because someone else posted it?
These questions are more useful than assuming that a higher total is always an achievement. A sustainable diet should support your life, not make every meal a test.
Does high protein damage healthy kidneys?
Do not turn a sensible caution into a universal scare claim. A higher-protein diet and established kidney disease are different clinical situations. This article is not claiming that a protein shake necessarily damages healthy kidneys.
People with kidney disease should seek individual advice before making major changes. Needs vary with the stage of disease, nutritional status and whether someone is on dialysis. A target intended for a healthy gym-goer should not be copied into a kidney-care plan.
Creatine and protein are also not the same thing. If you take creatine and have a raised creatinine result, that needs a separate interpretation. Our creatine and high creatinine guide explains that particular issue. Do not stop prescribed treatment or dismiss an abnormal result on the assumption it is "just the gym".
When is a GP review worthwhile?
Consider an assessment if you have kidney disease or another condition affecting your diet, unexplained weight loss, persistent fatigue, digestive symptoms, or a very restrictive eating pattern. Bring your supplements and an honest food record. A doctor can review the medical context and explain whether targeted tests or dietetic support are appropriate.
A routine interest in nutrition is not itself a reason to investigate disease. A useful consultation should leave you clearer about the next step, including when no test is needed.
Call 020 3951 3429 or view GP appointments to ask about a review. As of October 2026, telephone consultations are £59 for up to 15 minutes and video consultations start at £150 for up to 30 minutes. Tests, an examination or specialist services are priced separately where appropriate, with the route and fee confirmed before you proceed.
What should I bring to an appointment?
Bring a few typical days of eating and drinking, the labels or names of supplements, your activity pattern, relevant medical history and previous blood results. Mention recent weight changes, appetite changes and any reason you struggle to eat regular meals.
This helps distinguish an intake issue from a symptom that needs a different explanation. The goal is a plan that fits your health and routine, not a premium product for every problem. You can view video GP consultations or email team@thewellnesslondon.com.
Questions people ask about proteinmaxxing
Do I need a shake if I do not go to the gym?
Not automatically. Food can provide enough protein. A supplement may be convenient in some circumstances, but the decision should start with your actual intake and needs.
Is 100 g of protein right for everyone?
No. Body size, age, activity and health matter. A fixed daily number is not a substitute for a personal assessment.
Is 1.6 g per kilogram a maximum safe dose?
No. It is an approximate point in a resistance-training meta-analysis beyond which further average muscle gains were not found. It is not a universal safety limit.
Should I have blood tests before changing my diet?
Not everyone needs them. Symptoms, medical history and the scale of the proposed change guide that decision. Known kidney disease is a reason to seek advice rather than follow a generic online target.
Message The Online GP on WhatsApp to ask about a medical review of your diet or symptoms.
Evidence and further reading
- British Nutrition Foundation: protein requirements and food sources.
- Morton and colleagues: protein supplementation and resistance training, British Journal of Sports Medicine.
- Cancer Research UK, 16 October 2026: can maxxing help prevent cancer?.
- British Dietetic Association: resources for people with kidney disease.
Information checked 26 October 2026. This article is general information, not a personal dietary prescription or medical advice.