History
In 1838 the Dutch chemist Gerardus Mulder analyzed a common component of animal substances, and the Swedish chemist Jöns Jacob Berzelius suggested the name "protein" from the Greek proteios, "of first importance." In the early 20th century William Rose identified the essential amino acids one by one, and in the 1950s Frederick Sanger sequenced insulin, winning a Nobel Prize. Today protein structures are even predicted by AI such as AlphaFold.
How much and what kind
Of the 20 amino acids that make up the body's proteins, nine are essential and must come from food. Meat, fish, eggs, dairy and soy supply all of them, and combining grains with legumes fills each other's gaps. The RDA for healthy adults is about 0.8 g per kg of body weight, while people doing resistance training or older adults at risk of sarcopenia may benefit from 1.2–1.6 g. A 2018 meta-analysis found muscle gains with training rose up to about 1.6 g/kg a day, with little benefit beyond.
Supplements and cautions
Muscle synthesis is favored by spreading 20–40 g across meals rather than one big dose. Whey, casein and soy powders are convenient but unnecessary if meals provide enough. Evidence that high-protein diets harm healthy kidneys is weak, but people with chronic kidney disease should adjust intake with a doctor. Vegetarians should vary soy, tofu and lentils and watch vitamin B12 and iron.
This article is general health information and is not a substitute for diagnosis or treatment. If symptoms persist, see a doctor.
FAQ
- Do I have to eat protein right after a workout?
- Within a few hours either side is fine; total daily intake matters more.
- Does eating a lot of protein make you gain weight?
- Only if total calories are too high—protein's satiety can actually aid weight control.
Sources reviewed: 2026-10-26
References
- Mulder, G. J. (1838). Sur la composition de quelques substances animales. Bulletin des Sciences Physiques et Naturelles en Néerlande, 104.
- Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376–384.
- WHO/FAO/UNU. (2007). Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935.