What Happens When You Actually Eat 50% More Protein?
Mike Mentzer
Ever get tired of hearing the advice, “Eat more protein”?
It’s everywhere—social media, bestselling books, top podcasts.
And because of that, it’s easy to dismiss it as just another recycled nutrition tip.
But what if you took it seriously?
Not just adding a little extra chicken at dinner. Not sprinkling seeds over a salad. I mean, truly increasing your protein intake by 50%—or even doubling it.
What would happen to your appetite?
Your metabolism?
Your energy?
Your body?
Let’s explore it properly — not as a trend, but as a deliberate experiment in nourishment.
Because when you approach food intentionally, everything changes.
The Real Reason to Eat More Protein
Yes, protein helps you:
Feel fuller for longer
Reduce cravings
Naturally eat less without feeling deprived
But the deeper benefit?
It makes healthy eating easier.
When hunger is stable, willpower becomes irrelevant. When blood sugar is steady, energy remains calm and consistent. When meals truly satisfy, ultra-processed foods lose their pull.
Protein also plays a fundamental physiological role:
Preserves lean muscle mass
Supports metabolic function
Stabilises blood sugar
Strengthens immune resilience
Contributes to neurotransmitter production and cognitive health
Ageing, stress, and modern lifestyles increase protein needs. Research suggests that higher protein intake may be particularly important for maintaining muscle mass and metabolic health as we age.¹
This is not about eating like an athlete.
It is about protecting vitality.
Where Are You Starting From?
Data from the USDA’s What We Eat in America survey (NHANES 2015–2016) shows the average daily intake is approximately:²
Women: 69 grams per day
Men: 96 grams per day
To increase intake by 50%:
Women would add ~35 grams daily
Men would add ~48 grams daily
This is a meaningful shift — but entirely achievable.
Start there.
Observe how you feel.
A Simple, Elegant Approach
1. Prioritise Protein at Every Meal
Rather than treating protein as a side note, let it anchor the plate.
High-quality sources include:
Eggs
Greek yoghurt
Chicken
Turkey
Grass-fed beef
Wild fish
Lentils
Beans
Tofu
Tempeh
Quinoa
In Mediterranean cultures, protein is not excessive — it is balanced. Fish, legumes, eggs, and yogurt appear regularly, not sporadically.
Consistency matters more than quantity in a single meal.
2. Use Your Hand as a Guide
You do not need scales or apps.
A palm-sized portion of meat or fish (approximately 4 ounces) provides roughly 20–30 grams of protein, depending on hand size.
To increase intake by 50%, most people simply need to add:
Two additional palm-sized portions per day
That alone often reaches the new target.
3. Strengthen the Morning
Most individuals consume the majority of their protein at dinner.³
This creates a long stretch of the day where intake is minimal — often leading to cravings later.
Instead, elevate breakfast:
Add two egg whites to whole eggs
Include Greek yoghurt with seeds and berries
Have leftover grilled chicken or fish from dinner
Blend a protein shake if time is limited
There is no rule that breakfast must be sweet.
Protein early in the day stabilises energy, sharpens focus, and reduces mid-morning hunger.
4. Increase Gradually
If you currently eat 70 grams per day, jumping to 110 overnight may feel uncomfortable.
Instead:
Week 1: Increase by 10 grams
Week 2: Increase by another 10
Continue layering until you reach your target
Small adjustments compound.
The body adapts beautifully when given time.
What You May Notice
After two weeks of increasing protein intake by 50%, many people report:
Reduced snacking
Fewer sugar cravings
Greater satiety
Improved body composition
More stable energy
Easier adherence to nutritious meals
Protein influences appetite hormones, including ghrelin and peptide YY, which helps explain the noticeable shift in hunger patterns.⁴
It is not dramatic.
It is subtle.
And sustainable.
A 14-Day Experiment
For the next two weeks:
Add 30–50 grams of protein daily
Prioritise protein before noon
Use palm-size portions as your guide
Observe hunger, mood, energy, and cravings
No obsession.
No extremes.
Just awareness.
If it doesn’t work for you, you can return to your previous intake.
But most people don’t.
Because once hunger stabilises, everything feels calmer.
Final Reflection
Protein is not fashionable.
It is foundational.
When nourishment is sufficient, discipline becomes effortless. Cravings quiet. Energy steadies. Food becomes supportive rather than distracting.
And that is the essence of sustainable health — not restriction, but alignment.
If this resonates, consider it your next quiet upgrade.
References
Baum JI, Kim I-Y, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016;8(6):359.
Hoy MK, Clemens JC, Moshfegh AJ. Protein intake of adults: What We Eat in America, NHANES 2015–2016. USDA Food Surveys Research Group Dietary Data Briefs.
Mamerow MM et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014;144(6):876-880.
Leidy HJ et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S.