Protein maxxing is all the rage and the new dietary guidelines in the US recently doubled the recommended amount of protein intake. But will a high protein diet help you lose weight and will it really help you build more muscle?
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Obviously, Chris is not your doctor (probably). This podcast is not medical advice for you; it is what we call information.
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Devries, M. C., Sithamparapillai, A., Brimble, K. S., Banfield, L., Morton, R. W., & Phillips, S. M. (2018). Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. The Journal of nutrition, 148(11), 1760–1775. https://doi.org/10.1093/jn/nxy197
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Hägele, F. A., Herpich, C., Koop, J., Grübbel, J., Dörner, R., Fedde, S., Götze, O., Boirie, Y., Müller, M. J., Norman, K., & Bosy-Westphal, A. (2025). Short-term effects of high-protein, lower-carbohydrate ultra-processed foods on human energy balance. Nature metabolism, 7(4), 704–713. https://doi.org/10.1038/s42255-025-01247-4
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Health Canada. Canada's Dietary Guidelines for Health Professionals and Policy Makers. Government of Canada; 2019. canada.ca/en/health-canada/services/food-guide/explore/dietary-guidelines
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Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20. https://doi.org/10.1186/1550-2783-11-20
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International Food Information Council. 2025 IFIC Food & Health Survey: The Full Report. January 2026. https://ific.org/research/2025-food-health-survey
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Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
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Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
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Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
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Pasiakos SM, Davis TA, Klurfeld DM, Neuhouser ML, Rodriguez NR, Tomé D. Perspectives on the protein recommendations in the 2025-2030 Dietary Guidelines for Americans. J Nutr 2026.
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US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030.
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Wycherley TP, Moran LJ, Clifton PM, et al. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of RCTs. Am J Clin Nutr 2012;96(6):1281-1298. doi:10.3945/ajcn.112.044321
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