Cottage cheese, protein powders & co: do you really need so much protein?

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It seems you can't go a minute without coming across protein.

On social networks, cottage cheese recipe videos are blowing up, protein smoothies are flooding stories, and in shops, shelves are overflowing with “super protein” powders, bars and drinks. Even cafés and restaurants are riding the wave, with protein-boosted options. 

But beyond this trend that seems to be everywhere... what is protein really for and how much do we really need?

Protein plays a vital role in nearly every function of your body. Without enough of it, your body would struggle to heal from injuries, maintain healthy muscle mass, or produce important neurotransmitters that affect your mood and focus.

In other words, whether you're an athlete, student, busy parent, or retiree, protein is essential—and it’s one of your everyday allies.
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1. The role of protein: way more than just for your muscles

Protein isn’t just for building muscle! Here are some of its key roles:

• Tissue building and repair: Muscles, skin, organs, hair, nails—protein helps maintain it all.
• Hormone and enzyme production: Many hormones (like insulin) and digestive enzymes are made from protein.
• Immune support: Antibodies, which fight off viruses and bacteria, are proteins.
• Nutrient transport: Some proteins carry vital elements like oxygen (e.g. hemoglobin).
• Satiety and energy balance: Protein slows digestion, helping to control appetite and support steady energy levels throughout the day.
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2. How much protein do you need – it’s not one-size-fits-all

Protein needs vary from person to person. Several factors influence how much you should be getting, including:

• Age: Growing kids, adults over 50, and seniors need more protein to preserve muscle mass.
• Physical activity level: Active individuals and athletes burn through more protein and need to replace it.
• Pregnancy and breastfeeding: Your body is building a whole new human—protein needs go up !
• Health goals: Whether it’s weight loss, muscle gain, or recovery from surgery, protein requirements can shift.
• Health status: Certain medical conditions can increase or reduce your protein needs.
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How to calculate your protein needs:

For a healthy adult, the baseline is about 0.8 grams of protein per kilogram of body weight per day. But that’s just the minimum to keep basic functions running.

In practice, the recommended intake is often higher if you want to optimize your health or physical performance. Depending on individual factors, daily needs can range from 1.2 to 2.7 g/kg, with most healthy adults falling between 1.2 and 1.8 g/kg of body weight.

To get an accurate recommendation, it’s best to consult a registered dietitian who can tailor their advice to your specific situation. While protein needs are usually calculated based on body weight, people living with overweight or obesity may benefit from using an adjusted weight—this can be properly assessed during a consultation.
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3. Too much or not enough protein – signs to watch out for

Possible signs of not getting enough protein:

• Persistent fatigue
• Loss of muscle mass
• Brittle nails or hair loss
• Slow wound healing
• Constant hunger or sugar cravings
• Trouble losing weight despite efforts
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Can you get too much protein?

For healthy individuals, a moderate excess of protein is generally not harmful. In fact, there’s no strong evidence linking high protein intake to kidney or bone damage in people without pre-existing health conditions.

However, individuals with kidney disease should be cautious—speak to a registered dietitian for guidance.

It’s worth noting that eating more than 3 g/kg of body weight doesn’t offer added benefits. The best approach is to adjust your intake to your personal needs and spread it out across the day.
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4. Where to get your protein

To meet your needs, it’s important to know which foods contain protein. Here are some examples:

Animal-based sources

• Lean meats (chicken, turkey, beef)
• Fish and seafood
• Eggs
• Dairy products (Greek yogurt, cottage cheese, low-fat cheese) 

These sources are considered complete because they contain all essential amino acids.
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Plant-based sources

• Legumes (lentils, chickpeas, black beans)
• Soy products (tofu, tempeh, edamame, TVP)
• Whole grains (quinoa, oats, brown rice)

Important: Nuts, nut butters, and avocados are often mistaken as good protein sources, but they’re mainly sources of healthy fats.
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Can you meet your protein needs with a plant-based diet?

Absolutely! Despite some misconceptions, it’s entirely possible to get enough protein on a vegetarian or vegan diet—even though most plant-based proteins are considered incomplete (lacking one or more essential amino acids in optimal amounts).

The key is variety. Combining foods like legumes and whole grains (e.g., lentils and rice) helps ensure you're getting a complete profile of amino acids. You don’t need to do this all in one meal—it’s the variety over the course of the day that matters. A plant-focused dietitian can help you build a balanced plan that meets your needs.
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5. Balancing protein intake – make the most of every meal

To get the most out of your protein intake, try spreading it across the day instead of consuming it all at once. Your body uses protein more efficiently this way, which also helps reduce cravings and supports recovery after exercise.
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Start your day with a protein-packed breakfast

• Add eggs or egg whites in a quiche or omelette.
• Mix TVP (textured vegetable protein) into oatmeal, granola, or homemade muffins for a hidden boost.
• Use Greek yogurt or cottage cheese in smoothies, fruit-and-granola bowls, or pancakes.
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Focus on strategic snacks

• Try plant-based options like roasted chickpeas or edamame or a homemade tofu dip.
• Boost homemade treats (like muffins, cookies, or energy bites) with TVP, pureed legumes, or Greek yogurt.
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Upgrade your main meals

• Add legumes (like chickpeas, lentils, or black beans) to a salad or grain bowl.
• Use greek yogurt or cottage cheese as a dip for veggies, meat, or as a salad dressing base.
• Include protein-rich whole grains like quinoa as a side.
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6. Eating better starts with the right support

Ensuring you get enough protein—at the right times and in the right amounts—can make a noticeable difference in your energy, satiety, recovery, and overall health. But between nutrition myths, personal differences, and countless food options, figuring it out on your own can feel overwhelming.

Working with a registered dietitian gives you access to practical, personalized guidance based on your lifestyle and goals. Whether you eat plant-based, have athletic goals, specific health concerns, or simply want to eat better, there’s always a good reason to book a nutrition consult.

Log in to your Bonjour-santé account or sign up to unlock exclusive benefits, including unlimited on-demand nutrition advice and a special discount on your first consultation with a registered dietitian from our partner, TeamNutrition.

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