Kinita Kadakia Patel
07-Apr-2026
You don’t need more protein—you need the right approach. Here’s how your favourite athletes do it.
Inputs by: Kinita Kadakia Patel, Metabolic Reset & Body Transformation Specialist & Sports Nutritionist – Mumbai Indians
Protein has long been one of the most talked-about nutrients in the world of health and fitness. From gym enthusiasts to everyday individuals, questions around protein intake continue to spark curiosity and confusion alike. Understanding protein from a Nutrition expert’s perspective is essential to separate facts from myths and help one make an informed choice.
How much protein does an individual truly need? Are most people consuming enough or perhaps too much? Does the quality of protein matter as much as the quantity? Are protein supplements necessary?
Simple questions, but answers are many. With varied opinions and sources of information available, a simple concept can be easily complicated. In this article, Nutritionist Kinita Kadakia Patel breaks down these common questions and provides clear, evidence-based insights to help you understand protein better and debunks some of the most widespread myths.
(Kinita Kadakia Patel)
How much protein do you really need?
There is no one answer to this question and hence a generic reply cannot be provided.
It's important to understand everyone has a unique body with different health goals and therefore, the protein intake for everyone differs. For an average adult, with mild physical activity, protein intake ranges from 0.8 to 1.2 grams per kilogram of body weight. But this can significantly vary depending on their goals, clinical history, training needs, exercise intensity and body composition.
The problem? Many people unknowingly exceed these ranges, doubling down on protein shakes and following generic “high protein” or “bulking” diets that can push the protein intake far beyond what the body actually needs. Consuming excess protein without adequate physical activity may negatively impact certain blood parameters & organs, causing more harm than good.
Are you eating too much unknowingly?
Traditionally, Indian meals were semi-balanced and lacked basal protein requirements. It’s in recent years that awareness of increasing protein in meal plans began. But today, protein is everywhere: from shakes to bars to snacks and a wide range of products in the market. Whether it is healthy or not is questionable.
The reality is, while protein is essential, the growing obsession with high-protein diets through supplements is not good—it has led to some people consuming far more than their bodies actually need, while others still struggle to include the required amount of protein in daily life through food. Question here is, are we unknowingly overdoing it?
Isn’t too much too good?
Anything in excess can be harmful - Moderation is key but based on actual requirements.
What is the Protien Intake of Athletes? Strategic, Not Excessive.
Athletes don’t just aim to meet their daily protein targets; they consume it strategically to support their performance, recovery and overall health, while ensuring they do not overconsume it.
Protein intake is individualised, based on one’s body weight, training intensity, sport type, and specific goals like muscle gain, endurance or fat loss. The focus must be on even distribution of protein across meals and aligning intake around workouts, rather than consuming it all at once or randomly.
Supplement vs. Whole Food:
Both are equally important. However, supplements must be used selectively for convenience and not as a replacement for whole foods.
KEY TAKEAWAYS:
Every cell in your body relies on protein to survive; if you neglect it, you will weaken the very foundation of your health.
Therefore:
Cover Credits: Instagram @rohitsharma45
