Difficult today to parade your screen on social networks without falling on influencers enjoining us to consume more protein. These same influencers give advice to ingest this macronutrient in greater quantity (by engulfing ultra -formed protein content, such as cheese macaroni), compare the advantages and disadvantages of different protein bars and urges us to replace our desserts with protein and conditioned cookies, all in the name of muscle mass. “Proteins are the queens of the ball at the moment,” observes Brian St. Pierre, director of performance nutrition at Precision Nutrition.
But influencers are not the only ones to capitalize on protein fashion. Celebrities are launching ultra-formed underwater enrichment in protein and the alleys of supermarkets are filled with chips and other protein frozen waffles. “There is an increase in protein -enriched food in ultra -formed form,” notes Katie Sanders, lecturer and specialist in the popularization of the North Carolina State University, given in support. These “practical proteins”, as they are sometimes called, are among the ten large “macro-tendencies” of the National Restaurant Association report published in 2025. In addition, a study published in 2024 showed that three-quarters of those interviewed had consumed a transformed food with high content into proteins.
Nutritionists agree that protein consumption is important. But are these ultra-for-so-so-so-formed the best way to increase your protein consumption?
Proteins are undoubtedly worthy of the craze they are the subject of: it is a macronutrient which has been proven to be contributed to the establishment and to maintain a muscle mass; It also promotes weight loss and is good for many important body functions. But there is a difference between a well -balanced diet rich in lean meat (chicken, fish and other healthy sources of protein such as soybeans) and a diet rich in ultra -formed food such as those widely put forward on social networks.
“I think proteins finally receive the level of attention they deserve,” says Marily Oppzzo, head of the Nutrition Department and behavioral changes at the Stanford University Research and Prevention Center. “The recommendations have been too low for too long and were measured with outdated methods,” she explains. They [se fondaient] On survival, not on being in great shape. »»
Brian St. Pierre abounds, the proteins are important (the word itself comes from Greek Proteios, which means “prime importance”). But this growing interest is accompanied by a multiplication of false information, in particular a multitude of recommendations concerning the exact quantity required every day. The current recommended daily supply is 0.8 gram per kilogram of body weight, which, according to Marily Oppzzo, is too low for optimal operation. Inges 0.8 gram of protein per kilogram of body weight is the minimum and will not facilitate growth or muscle maintenance.
“I think 1.2 is really the minimum and I would say that 1.6 is ideal,” she recommends. Ingleting an amount of this order, slightly higher, allows the body to flourish rather than just preventing a deficit. Brian St. Pierre is of the same opinion: “New research indicates that it is preferable to be 1.2 grams per kilogram [et] If you do a lot of physical exercise, then 1.6 to 2.2 grams per kilogram of body weight is undoubtedly a better target. (Marily Oppzzo adds that she has not noticed additional benefits beyond 2.2 grams per kilogram, even with regard to bodybuilders and people in search of spectacular muscle growth).
This is because our body “does not have a storage form for proteins,” she explains. This distinguishes them from other macronutrients: our body stores fats and carbohydrates. If you do not eat enough protein, your body could start to draw on the muscles, something that can lead to sarcopenia (a loss of muscle mass linked to age) and osteopenia (loss of bone density). Proteins also help regulate appetite, which means that we feel full with fewer calories, which can contribute to the loss or maintenance of weight.
According to a systematic analysis of theAmerican Journal of Clinical Nutrition, If the majority of the American population, with the exception of the oldest adults, reaches the minimum recommended contribution, it is not known if it absorbs enough to wear well, as recalls Marily Oppzzo. “Nothing indicates that young people do not consume enough protein. »»
If we compare this to the fiber intake, the protein fixation seems all the more biased: according to an analysis published in 2017 in theAmerican Journal of Lifestyle Medicine, 95 % of Americans do not consume enough fibers to be healthy. In addition, an exacerbated protein fixation could further reduce fiber intake, which are present in fruits, vegetables and foods rich in whole grains. “Too much enthusiasm for proteins is likely to relegate fruits and vegetables to the background as well as fibers and phytonutrients,” warns Marily Oppzzo.
If most of the inhabitants of the Western world are already consuming enough protein, what explains the explosion of ultra-formed food enriched with protein?
According to Marily Oppzzo, the answer is partly found in women, who are increasingly aware of the importance of muscle mass. According to a narrative review published in 2025 in Sports Medicine and Health Science, More women practice bodybuilding. “Bodybuilding and sufficient protein intake go hand in hand,” says Brian St. Pierre. Indeed, the latter help maximize the benefits of the first.
According to Katie Sanders, there is also a shift in marketing, which now sells muscle massage to women in the context of new aesthetic standards. While previous generations emphasized thinness, “this new madness of proteins [concerne] This idealized and now valued muscular body [comme un] positive body type and a health sign, she explains. I do not know to describe it a better word than thicc With two C [« thick » signifie épais en anglais]. »
It is obvious that many of these ultra -formed foods are specifically intended for women. Take for example the popcorn enriched in protein recently launched by reality star Khloe Kardashian. “Clearly, if [une] Kardashian has a protein popcorn, [les femmes sont] Its target does not target men, ”observes Brian St. Pierre. The pastel sachets of its popcorn brand also decide clearly with the pots of protein powder decorated with skulls and dragons, which significantly target men.
According to Brian St. Pierre, these foods are “not intrinsically bad”, but, he adds, “I would not count on it to reach my protein intake”. This is unfortunately what he sees a lot of people doing. “They find these foods ultra -formed, which must be consumed in moderation, and treat them [comme s’ils étaient] equivalent to chicken white, which is not the case. »»
According to him, because of all this attention paid to proteins, some people eventually miss the essentials. “We need the full of protein, but we should not eat only proteins, nor see a guarantee of health,” he warns. A protein cookie remains a cookie. “It’s just a business that adds three additional grams of protein to give the impression that it will be more beneficial to you. »»
The key is to think about what you want to get from what you eat: “If you eat it for your proteins, there are better ways to get it, says Marily Oppzzo. I think people let themselves be an illusion by a halo of health around that, there is the idea that if I eat proteins, I will not gain weight, that it will just do good to my muscles, that I would prefer to eat proteins at all costs rather than anything else. In the cultivation of food regimes, she explains, we tend to confuse morality and food choices, to classify certain foods as “good” and others as “bad”, but this type of binary reasoning can lead to too restrictive food.
This also applies to ultra -formed food; They are not intrinsically “bad” and there is no need to eliminate them completely, but they should only represent 20 to 30 % of your daily calories, as much as possible, according to Brian St. Pierre. If you do a frozen pizza once a week and decide to replace this with a frozen pizza “with high protein content”, “it could potentially be very slightly beneficial,” he explains.
But like any food mode, excessive enthusiasm for proteins can have drawbacks. According to Marily Oppzzo, if it is a myth that overconsomer proteins can cause kidney problems, they can be dangerous for people who already have kidney or dialysis problems. In these cases, or if you have any other preexisting disease, it is important to consult your doctor or a dietitian with expertise concerning your condition before increasing your protein intake beyond what is recommended. In addition, eating red meat in large quantities can increase cholesterol and thus increase the risk of heart attack.
There may also be unexpected social consequences. Katie Sanders thinks of cultivating meals preparation (meal prep), who sees his followers cook in one go the equivalent of a week of balanced macronutrient meals, or to those who consume many protein powders and packaged foods. “We deprive ourselves of many cultural aspects that are generally associated with food in favor of things like mass gain,” she observes. And it is not a hedonistic experience; It is purely focused on results and on food as fuel. »»
The truth is that influencers and doctors and scientists specializing in proteins are right on at least one point: these are essential. But most people can consume enough by slightly adjusting their diet, without having to crisscross the aisles of the supermarket to find enriched snacks.
“Putting the lean proteins to emphasize you will help you feel better than ever, to look better than ever, to achieve your best performance, whatever your goal, it will be beneficial to you overall,” says Brian St. Pierre. The idea is to favor proteins from poorly processed foods, such as lean meat, seafood, eggs, soy -based products or protein -rich dairy products, rather than manufactured protein foods sold in pretty packaging. “People always tend to complicate the [nutrition]he adds. We always try to sell you something new. »»
For the most part, a healthy diet is simple to set up. “Eat skinny proteins, a lot of fruits and vegetables, a little whole grains and healthy fats and you will be in an excellent situation. »»