Florida State University expert explains the ‘why’ behind a high-protein diet
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According to the Mayo
Clinic, protein should account for 10% to 35% of your calories, with
calorie intake based on factors like age, weight, activity level and more. The
New York Times recently created a “protein
calculator” to allow users to discover their recommended totals
based on federal guidelines.
As a result of the diet’s popularity, food companies have
responded with protein-packed items ranging from shakes, candy, pancake mixes
and more. Influencers on social media apps like Instagram offer high-protein
recipes that rack up millions of views, bringing more ideas and engagement to
users’ feeds.
Florida State University’s Michael
Ormsbee is the director of the Institute
of Sports Sciences and Medicine. Among his many areas of research is
the role of macronutrient ingestion on fat metabolism and performance, focusing
on how protein factors affect body development.
He has appeared in television interviews, popular
health and sciences podcasts and other media to weigh in on
nutrition advice backed by his research.
“A high-protein diet offers several evidence-based advantages, especially for individuals interested in improving body composition, strength and metabolic health,” Ormsbee said. “Unlike many trendy diets that restrict certain food groups or rely on unsustainable practices, a higher protein intake supports muscle retention during weight loss, enhances satiety and can help preserve resting energy expenditure.”
Michael Ormsbee, graduate program director and
director of the Institute of Sports Sciences and Medicine, Anne Spencer Daves
College of Education, Health, and Human Sciences
One of the most common protein-packed items is protein
powder. How essential is it when it comes to fulfilling your daily intake?
“Protein powder is convenient and practical, especially for people with busy
schedules, higher protein needs or limited appetite. That said, it’s a tool,
not a necessity. You can absolutely meet your protein needs through whole
foods, but powders make it easier to hit targets. In the context of a
well-balanced diet, protein supplements are safe, effective and well-supported
by research, but they’re best thought of as an option, not a requirement.”
Are there any risks when it comes to consuming too
much protein?
“For healthy individuals, consuming a high-protein diet — even well above
the recommended daily allowance — has not been shown to cause harm to kidney or
liver function. This is a common myth that’s been debunked by many clinical
studies. In fact, even very high protein intakes (3–4 g/kg/day) are safe for
trained individuals. That said, although recently controversial, people with
pre-existing kidney disease should work with a health care provider. Keep in
mind that excessive reliance on protein at the expense of other nutrients (like
fiber, healthy fats or carbs for performance) could compromise diet quality.”
Why have high-protein diets become so
popular?
“They’ve gained popularity because they work. People experience tangible
benefits like increased satiety, better body composition and improved
performance. There’s also been a shift in public understanding thanks to better
education, strong science communication and professional organizations that
have helped dispel myths. High-protein diets appeal across goals — whether
you’re trying to lose fat, build muscle or age well — and they’re relatively
easy to adopt without eliminating entire food groups. In short, they deliver
results, and the science backs them up.”
