Protein isn’t the Main Character

Protein Is Important — But It’s Not the Only Nutrient That Matters

Scroll through social media for five minutes and you’ll probably see someone adding protein powder to coffee, praising a “high-protein” dessert, or warning that you’re not eating enough protein. Protein has become the wellness world’s favourite nutrient — marketed as the solution for weight loss, muscle gain, fullness, energy, healthy aging, and even “clean eating.”

And while protein is important, diet culture has turned it into something much bigger: a moralized nutrient that people feel pressured to maximize at all costs.

The reality? Your body needs more than protein to function well. Health is not built on a single nutrient.

Why Protein Matters

Protein is an essential nutrient that plays many important roles in the body. It helps:

• Build and repair muscles and tissues

• Support immune function

• Produce hormones and enzymes

• Maintain hair, skin, and nails

• Promote satiety and stabilize energy

Protein can absolutely be part of a balanced and satisfying eating pattern. Many people benefit from including protein consistently throughout the day, especially for recovery, growth, and maintaining muscle mass.

But “important” does not mean “the most important nutrient at all times.”

Protein Doesn’t Automatically Turn Into Muscle

A common misconception is that eating protein alone builds muscle. In reality, muscle growth requires:

• Adequate protein intake

• Muscle stimulation through resistance or strength training

• Enough overall energy intake — especially from carbohydrates

When you exercise — especially through lifting weights or resistance training — you create small amounts of stress and microscopic damage in muscle tissue. Protein provides amino acids, which the body uses to repair and rebuild those muscles.

But that rebuilding process requires energy. Carbohydrates are your body’s preferred source of fuel during higher-intensity exercise, including strength training. Imagine protein breaking down into amino acids that essentially turn into lego blocks useful in building into all kinds of things. But lego blocks scattered on the ground are still useless, someone has to pick it up and assemble them into something. That someone is energy! Energy is the one that builds and creates.

How Diet Culture Turned Protein Into a Trend

Diet culture thrives on simplification. Instead of encouraging people to look at the bigger picture of health, it often zooms in on one nutrient and labels it the answer.

In the past, it was:

• Low-fat everything

• Cutting carbs

• Avoiding sugar at all costs

Now, the pendulum has swung toward protein obsession.

Foods are marketed as “healthier” simply because they contain extra protein, meanwhile, plenty of nourishing foods can be dismissed because they’re “too high in carbs” or “don’t have enough protein.” This creates unnecessary fear and confusion around eating.

Head over to Part-2 to learn about the problem with over-focusing on protein and recommendations from a dietitian.

Disclaimer: the information provided is not intended as medical advice or to diagnose or treat a medical disease. It is strictly for informational purposes. Consult with your medical provider such as a dietitian before implementing any dietary changes, the information provided does not replace medical advice provided by your healthcare provider.

Created with AI assistance by Abby Hsiao, Dietitian

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Work cited

Academy of Nutrition and Dietetics. “Protein.” EatRight.org, Academy of Nutrition and Dietetics, https://www.eatright.org/food/nutrition/healthy-eating/protein-foods. Accessed 7 May 2026.

Canada’s Food Guide. “Healthy Eating Recommendations.” Government of Canada, https://food-guide.canada.ca/en/healthy-eating-recommendations/. Accessed 7 May 2026.

Canada’s Food Guide. “Make It a Habit to Eat Vegetables, Fruit, Whole Grains and Protein Foods.” Government of Canada, https://food-guide.canada.ca/en/. Accessed 7 May 2026.

Harvard T.H. Chan School of Public Health. “The Nutrition Source: Protein.” https://nutritionsource.hsph.harvard.edu/protein/. Accessed 7 May 2026.

Harvard T.H. Chan School of Public Health. “The Nutrition Source: Carbohydrates.” https://nutritionsource.hsph.harvard.edu/carbohydrates/. Accessed 7 May 2026.

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International Food Information Council. “2024 Food & Health Survey.” IFIC, https://foodinsight.org/2024-food-and-health-survey/. Accessed 7 May 2026.

Mayo Clinic Staff. “Carbohydrates: How Carbs Fit Into a Healthy Diet.” Mayo Clinic. Accessed 7 May 2026.

National Institutes of Health Office of Dietary Supplements. “Protein and Amino Acids.” https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/. Accessed 7 May 2026.

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Tribole, Evelyn Tribole, and Elyse Resch. Intuitive Eating: A Revolutionary Anti-Diet Approach. 4th ed., St. Martin’s Essentials, 2020.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th ed., December 2020, https://www.dietaryguidelines.gov/. Accessed 7 May 2026.