4 min readNew DelhiMay 10, 2026 09:30 AM IST
In today’s world, protein-rich foods seem to be everywhere. From dairy products and eggs to breads and even surprising items like coffee and water, it’s clear that protein has taken center stage in our diets. As an essential macronutrient, protein plays a vital role in muscle growth, repair, maintenance, and weight management by enhancing feelings of fullness. It also contributes to the production of important enzymes and hormones.
Despite the emphasis placed on increasing protein intake, health professionals acknowledge that the pressure to add protein to every meal may be excessive. Many people experience what’s known as “protein fatigue,” a sense of overwhelm from the continual push for protein-packed options. Alia Bhatt, a prominent Bollywood actress, recently shared her thoughts on this phenomenon, reposting her sister Shaheen Bhatt’s Instagram story, which reflected on how her favorite childhood memory was not having to worry about protein intake.
Alia Bhatt’s Instagram story. (Source: Instagram/@aliabhatt)
Do You Really Need Protein in Everything?
Edwina Raj, the Head of Services in Clinical Nutrition & Dietetics at Aster CMI Hospital in Bangalore, explains that while protein-enriched foods can provide benefits over their standard counterparts, the advantages may be negligible for individuals already consuming a balanced diet rich in protein. High-protein options typically offer more protein per serving, which is beneficial for muscle gain, recovery, and prolonged satiety. This is particularly useful for active individuals, those looking to lose weight, or individuals not meeting their protein requirements through regular food.
Raj further states that for most people who get enough protein from their daily meals, purchasing additional high-protein products may feel more like a marketing gimmick than a necessity. Regular food sources can adequately fulfill daily nutritional needs. However, investing in high-protein options can be worthwhile for those with heightened protein demands, such as athletes or those seeking improved appetite control.
Ultimately, the decision hinges on individual lifestyle, dietary habits, and financial considerations.
High-protein foods can be a convenient choice, but they should only be incorporated if they provide significant value to your overall nutrition.
Story continues below this ad
The World Health Organization suggests a daily protein intake of approximately 0.8 grams for each kilogram of body weight. However, some experts recommend higher levels for middle-aged and older individuals. For those engaged in regular strength training, protein requirements can rise to between 1.2 and 2.0 grams per kilogram of body weight.
Raj also emphasizes that not only is it crucial to consume an adequate amount of protein, but alternating between animal-based and plant-based sources can enhance muscle development. Consistently challenging muscles via resistance training is essential for effectively increasing muscle mass, irrespective of the protein source. “Distributing quality protein intake evenly throughout the day and consuming 20-30 grams within a few hours after strength training is what truly matters for long-term results,” she advises.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
