In case you missed it – ‘proteinmaxxing’ has become a familiar fitness trend, with gym-goers and health enthusiasts increasingly loading up on protein in the pursuit of muscle gain and better fitness. While getting enough protein is important – particularly in a country like India, where many people may not meet their daily requirements – more is not necessarily better. So, does everyone really need to jump on the ‘proteinmaxxing’ bandwagon?
These days, many health-conscious adults are focused on maximising their protein intake. However, according to Dr Chopra, while consuming adequate protein is essential, more is not necessarily better. The goal should be to meet your protein requirements based on your body weight and level of physical activity.
He explains, “No, if you are an average healthy adult. You need adequate protein, not excessive protein. A commonly used baseline recommendation is around 0.8 g/kg/day for healthy adults. Your individual requirement may be higher depending on your lifestyle and goals.”
These days, many active adults down a glass of whey protein before hitting the gym, hoping to maximise muscle gains. However, Dr Chopra highlights that while protein requirements do increase with physical activity, consuming more than the body needs does not necessarily translate into greater benefits. Once your protein needs are met, the benefits tend to plateau.
The cardiologist elaborates, “Maybe, if you exercise or strength train. Yes, your protein needs can increase. But there is a ceiling to the benefit. More and more protein does not automatically mean more muscle. Resistance training is still the stimulus.”
As you age, your muscle mass naturally begins to decline, making adequate protein intake alongside regular strength training increasingly important. Preserving muscle mass over the years can help support long-term strength, mobility, and independence.
Dr Chopra highlights, “Yes, if you are over 65. This is one group where I pay particular attention to protein. As we age, maintaining muscle becomes increasingly important. Many expert guidelines suggest around one to 1.2 g/kg/day for healthy older adults, alongside resistance exercise.”
The cardiologist points out that children and teenagers need adequate protein to support their growth and development, but that does not mean they need to follow fitness trends such as “proteinmaxxing”. For most young people, a balanced, varied diet is sufficient to meet their protein requirements.
Dr Chopra explains, “No, if you are a child or a teenager. They need protein for growth – but they don’t need to participate in an adult fitness trend. A balanced diet providing appropriate protein, carbohydrates, healthy fats, fibre and micronutrients is far more important than chasing ‘high-protein’ foods.”
Pregnant and breastfeeding women have higher protein requirements to support their health, maintain essential bodily functions and aid recovery. However, according to Dr Chopra, meeting these increased needs does not mean focusing solely on protein
He emphasises, “Yes, if you are pregnant or breastfeeding. Protein requirements increase, but nutrition during this period needs to be balanced and individualised, not ‘maxxed’.”
For people with kidney disease, processing protein can be more challenging, and following trends such as “proteinmaxxing” may place additional strain on the kidneys. In such cases, it is particularly important to discuss your individual protein requirements with a doctor rather than increasing your intake without medical guidance.
Dr Chopra explains, “No, if you have kidney disease. This is where blindly increasing protein can be particularly inappropriate. Protein recommendations vary significantly depending on the type and stage of kidney disease and whether someone is on dialysis. Speak to your doctor or dietician before substantially increasing your intake.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Dr Alok Chopra is a renowned Delhi-based cardiologist with 40 years of experience. He completed his MBBS and postgraduate studies at Maulana Azad Medical College, New Delhi. He is also a member of the Royal College of Physicians, London. After completing his residency at GB Pant Hospital, New Delhi, he served as a lecturer in the Department of Cardiology at the Royal Postgraduate Medical School, Hammersmith Hospital, London. Dr Chopra specialises in diseases of the heart and circulatory system.
Eshana Saha is a fresh face in lifestyle and cultural journalism, bringing a refined, multidisciplinary perspective to the intersection of entertainment, fashion and holistic wellbeing. With less than a year of professional experience, she has quickly adapted to high-pressure editorial environments and currently works full-time with HT Media. Prior to this, she interned for nearly six months with Hindustan Times’ entertainment and lifestyle vertical, where she gained hands-on experience in digital reporting, trend analysis and editorial storytelling. Based in New Delhi, Eshana specialises in comprehensive coverage of major cultural moments — from international film press tours to the curated aesthetics of global fashion showcases, award shows and music-centred events. She holds a Bachelor’s degree in English from St Xavier’s University, Kolkata, and a Master’s degree in English from the University of Delhi, equipping her with a strong academic foundation and a keen ability to deconstruct complex cultural trends into clear, high-impact narratives. Beyond the red carpet, Eshana has developed a growing focus on health and wellbeing reporting. She bridges the gap between celebrity-driven trends and practical, evidence-informed lifestyle advice, ensuring her work remains both aspirational and grounded in editorial rigour. She has extensively covered the health implications of Delhi’s air pollution crisis, while also playing a key role in amplifying expert-led insights on women’s health and mental wellbeing, helping translate complex medical perspectives into informed, impactful public awareness. An artist at heart, she explores multiple creative forms — from visual arts and music to culinary experiments — and brings a creative’s eye for nuance, texture and detail to every story. Whether analysing runway dynamics or examining emerging wellness movements, she remains committed to accuracy and the highest standards of contemporary journalistic ethics.Read More
