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We break down: How much protein you actually need (especially if you're an endurance athlete) Why protein powder might be helpful—or a waste of money What makes a good protein supplement (and how to avoid the ones full of heavy metals) The environmental and digestive cost of high-protein diets How diet culture, aging fear-mongering, and gendered marketing shape the protein conversation Why more isn’t always better—and why fiber and carbs matter too If you’ve ever wondered whether your recovery smoothie is necessary or if you're somehow failing by not eating 200 grams of protein a day, this one’s for you