---
title: "Protein at the Peak of Popularity: Myths about «High Protein» and Real Consumption Norms from a Nutritionist"
description: "Protein is the main trend in nutrition, but not everyone needs to eat it in large quantities. Nutritionist Yulia Dragulova explains how to calculate the norm, choose quality sources, and avoid falling into the trap of marketing. 🥚🥩🥗"
date: 2026-08-04T07:34:00.000Z
lang: en
url: https://xab.info/en/posts/protein-at-the-peak-of-popularity-myths-about-high-protein-and-real-consumption-norms
tags: [nutrition, protein, health, diet, yulia-dragulova]
publisher: "XAB.info"
---

# Protein at the Peak of Popularity: Myths about «High Protein» and Real Consumption Norms from a Nutritionist

![Nutritionist in green polka-dot dress against brick wall — expert debunking high protein myths and explaining real protein intake norms](https://xab.info/media/2026/08/04/belok-na-pike-populyarnosti-mify-o-high-protein-i-realnye-normy-potrebleniya/belok-na-pike-populyarnosti-mify-o-high-protein-i-realnye-normy-potrebleniya-1.webp)

Recently, protein has become one of the main trends in the world of nutrition. Social media is flooded with advice on the need to increase its consumption, and store shelves are bursting with products labeled «high protein». However, behind the fashion often lie important physiological needs of the body. We are figuring out who really needs protein bars and who is just following the trend, together with nutritionist Yulia Dragulova.

### Why is everyone talking about protein?

The growing interest in this nutrient has a logical explanation. Protein is a fundamental building material involved in tissue repair, maintaining muscle mass, and the functioning of the immune system. The popularity of the topic is also fueled by the development of sports culture and the trend towards mindful eating. Nevertheless, experts remind us: a healthy diet is built on a balance of proteins, fats, carbohydrates, vitamins, and minerals.

### Two extremes in nutrition

Today, there is a polarized attitude towards protein. Some people, captivated by fashion, try to consume it in excess, believing that «the more, the better». Others, on the contrary, believe they get enough, although their diet consists mainly of sausages and ultra-processed foods. The key mistake is focusing only on quantity rather than the quality of sources.

### How much protein do you need specifically?

There is no universal norm suitable for everyone. Needs depend on age, weight, health status, and activity level. For a healthy adult, the basic recommendation is 0.8 g of protein per kilogram of body weight per day. However, for those who exercise regularly, especially with strength training, or experience high physical loads, this figure can rise to 1.6–2 g per kilogram of weight.

### Best sources of protein

The best suppliers of complete protein, containing all essential amino acids, are:

- Fish and seafood;

- Poultry and eggs;

- Dairy products.

Plant sources also play an important role: legumes, tofu, nuts, and seeds. The optimal strategy is to combine different sources throughout the day, not limiting yourself to one product.

### Protein bars: a panacea or marketing?

Protein shakes and bars are a convenient tool for people with busy schedules, athletes, or those recovering from illness. They help replenish nutrient deficiencies when a full meal is not possible. However, it is important to remember: this is a supplement to the diet, not a replacement. When choosing such products, it is worth carefully studying the composition, as many contain excess sugar or saturated fats.

### Tips for a balanced diet

For those who want to intelligently increase protein consumption without complex diets, the nutritionist recommends three simple steps:

- Add a source of protein to every main meal. Approximately one quarter of the plate should be occupied by protein food.

- Replace light snacks with nutritious options: natural yogurt, cheese, nuts, or a quality protein bar.

- Plan your diet in advance to avoid spontaneous and unhealthy choices.

Moderate increase in protein is safe for a healthy person, but it is important not to forget about vegetables, fiber, and fats. People with kidney diseases should consult a doctor before changing their diet.