Protein is an important part of a diet — up to a point

PICKLEBALL. WHILE PROTEIN IS IMPORTANT FOR OUR BODIES, BUT KOAT, UNM HEALTH EXPERT DOCTOR ASH TELLS SASHA LENNINGER, YOU MAY NOT WANT TO OVERDO IT. PROTEIN IS ESSENTIAL. IT HELPS BUILD MUSCLE, MAKES HORMONES AND ENZYMES, SUPPORTS YOUR IMMUNE SYSTEM AS WELL. MOST ADULTS NEED 50 TO 75G A DAY DEPENDING ON YOUR BODY SIZE, BUT MANY PEOPLE ARE EATING MORE PROTEIN THAN THEY NEED. EXTRA PROTEIN DOES NOT MEAN EXTRA MUSCLE, AND THE BODY CANNOT STORE EXCESS PROTEIN. INSTEAD, THE BODY CAN STORE IT AS FAT, AND IN SOME CASES IT MAY EVEN CAUSE HEALTH PROBLEMS. FOR EXAMPLE, TOO MUCH PROTEIN CAN BE TOUGH ON THE KIDNEYS, AND IF PROTEIN IS ALL YOU EAT WITHOUT OTHER NUTRIENTS, IT CAN REALLY MAKE YOU SICK. DOCTOR ASH, WHERE SHOULD WE GET OUR PROTEIN? ANIMAL AND PLANT SOURCES. ANIMAL FOODS LIKE MEAT, EGGS, DAIRY AND FISH ARE RICH IN PROTEIN, BUT THEY CAN ALSO BE HIGH IN SATURATED FAT, WHICH RAISES THE RISK OF HEART DISEASE AND DIABETES. PLANT FOODS LIKE BEANS, LENTILS, NUTS, SEEDS, AND WHOLE GRAINS GIVE YOU PROTEIN ALONG WITH FIBER, WHICH SUPPORTS GUT HEALTH AND LOWERS THE RISK OF CHRONIC DISEASES. WHAT IS THE BEST APPROACH TO GET IN ALL THE PROTEIN THAT WE NEED IN THE DAY? BALANCE IS KEY. PROTEIN IS IMPORTANT, BUT SO ARE CARBOHYDRATES AND FATS. THINK OF YOUR BODY LIKE AN ENGINE. IT NEEDS THE RIGHT MIX OF FUEL. CHOOSING MORE PLANT BASED PROTEINS WHILE STILL INCLUDING SOME LEAN ANIMAL PROTEINS, IS A HEALTHY WAY TO MEET YOUR NEEDS. AND REMEMBER, MORE PROTEIN ISN’T AL

Protein is an important part of a diet — up to a point

“Extra protein does not mean extra muscle,” says KOAT health expert Dr. Ash.

Updated: 7:22 PM MDT Sep 23, 2025

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Many bodybuilders think that eating more protein will make them stronger, but in fact, eating too much may not be good for you. Eating the right amount of other nutrients is equally important, says KOAT health expert Abinash Achrekar M.D., better known as Dr. Ash.”Protein is essential. It helps build muscle, makes hormones, and supports your immune system,” Dr. Ash said. “Most adults need 50 to 75 grams a day, depending on your body size. Many people are eating more protein than they need. Extra protein does not mean extra muscle, and the body cannot store excess protein.”Instead, excess protein can be stored as fat and be hard on the kidneys. Eating plant protein such as beans, nuts, seeds, and grains can promote good gut health and reduce the risk of chronic diseases, Dr. Ash said. “Balance is key — protein is important, but so are carbohydrates and fat,” Dr. Ash said. “Think of your body like an engine. It needs the right mix of fuel. Choosing more plant-based protein while still including some lean animal protein is a healthy way to meet your needs. And remember — more protein isn’t always better.”

Many bodybuilders think that eating more protein will make them stronger, but in fact, eating too much may not be good for you. Eating the right amount of other nutrients is equally important, says KOAT health expert Abinash Achrekar M.D., better known as Dr. Ash.

“Protein is essential. It helps build muscle, makes hormones, and supports your immune system,” Dr. Ash said. “Most adults need 50 to 75 grams a day, depending on your body size. Many people are eating more protein than they need. Extra protein does not mean extra muscle, and the body cannot store excess protein.”

Instead, excess protein can be stored as fat and be hard on the kidneys. Eating plant protein such as beans, nuts, seeds, and grains can promote good gut health and reduce the risk of chronic diseases, Dr. Ash said.

“Balance is key — protein is important, but so are carbohydrates and fat,” Dr. Ash said. “Think of your body like an engine. It needs the right mix of fuel. Choosing more plant-based protein while still including some lean animal protein is a healthy way to meet your needs. And remember — more protein isn’t always better.”