Turns out the 'gym bros' were right (kind of)—we should be eating more protein A new perspective paper published in Frontiers in Nutrition argues that current public health recommendations for physical activity and protein intake are designed to prevent deficiency rather than maximize long-term health, independence and quality of life. The paper explores first-principles questions: How much protein should you have? What exercises should you be doing?
What does the latest science tell us? Author Dr. Chris Macdonald (Fellow of Lucy Cavendish College, University of Cambridge, and Director of the Better Protein Institute) says contemporary science reveals that higher levels of exercise and greater protein intake than current recommendations help people maintain physical and cognitive function as they age.
"Public health advice often focuses on the minimum people need to avoid problems," said Macdonald. " The paper reviews evidence linking regular physical activity with lower mortality risk, improved mental health, enhanced cognition and greater resilience against age-related decline. It highlights research suggesting that combining aerobic exercise with resistance training provides particularly strong benefits.
The review also examines protein intake recommendations. K. guidelines are based largely on preventing deficiency in sedentary adults. According to the paper, more recent research indicates that physically active individuals, older adults and pregnant women may benefit from substantially higher protein intakes.
The paper also highlights the fat-loss benefits of higher-protein diets (due to increased satiety and thermic effect). Importantly, the paper notes that higher-protein diets can be compatible with plant-based eating patterns when meals are carefully planned, as evidenced by the rise in vegan powerlifters and bodybuilders. Rather than replacing minimum recommendations, Macdonald proposes adding guidance aimed at "optimal health outcomes" and providing the public with clearer, more practical advice.
In addition to having more evidence-based guidelines, Macdonald argues that we also need reframing and new perspectives: "... high-intensity exercise and high-protein diets are often associated with bodybuilders and superficial aesthetic goals. However, high-intensity exercise and high-protein diets also empower the general population to extend their lifespan and healthspan.
Therefore, it is less about having 'abs' and a 'beach body' and more about being able to lift, play with and even remember your grandchildren thanks to a strong and resilient body and mind. ' However, I propose that in most cases, it is evidence of a non-evidence-based lifestyle. In short, we should not be quick to normalize and accept the consequences of a largely sedentary lifestyle; we should proactively empower people to reclaim their health and their independence.
" Publication details Chris Macdonald, Beyond the bare minimum: the case for revised physical activity guidelines and protein intake recommendations that maximise healthspan, Frontiers in Nutrition (2026).
