Excess protein may harm longevity for sedentary people, review finds

Key Points:

• A University of Wisconsin-Madison review of over 350 studies found that while higher protein intake can aid muscle growth, consuming more than needed may offer little benefit and could reduce longevity in some sedentary adults.
• Experts emphasize the importance of personalizing protein intake based on factors such as age, activity level, and overall health, rather than following generalized advice to increase protein consumption.
• Registered dietitian Tanya Freirich recommends balancing protein intake with physical activity, noting that sedentary individuals may benefit from reducing excess protein, while active individuals may require more to support muscle maintenance.
• Practical dietary tips include aiming for balanced plate proportions (50% vegetables, 25% protein, 25% starches), consuming 0.8 to 1.0 grams of protein per kilogram of body weight depending on activity level, incorporating diverse fruits and vegetables, favoring plant-based proteins, and choosing whole, unprocessed foods.
• Exercise is highlighted as a key factor for longevity and overall health, helping the body utilize nutrients effectively and promoting independence and injury prevention beyond nutritional considerations.