Protein is one of the most talked-about nutrients in the world of health and fitness. It builds muscle, supports recovery, helps keep you full, and plays a role in almost every process in the body. Yet there are a few small but costly mistakes people often fall into when trying to eat a high-protein diet.
The good news is that these mistakes are easy to fix once you know what to look for. Whether you’re just starting out or have been “high-protein” for years, avoiding these pitfalls can help you feel and perform your best.
1. Not Eating Enough Protein to See Results
Many people think they’re getting plenty of protein, but when they actually track it, they fall short. Research has shown that protein needs are often higher than most people realize. The ViCera Diet recommends 1.0-1.4 grams of protein per pound of desired body weight each day.†
If you aren’t tracking, it is easy to underestimate how much protein you eat. That single egg at breakfast only gives you about 6 grams. A small handful of nuts is closer to 4–6 grams. Without hitting your daily goal, you miss out on benefits like muscle maintenance, steady energy, and improved recovery after workouts.
Tracking your intake is a non-negotiable for people trying to see results. Even just tracking for a week will give you the foundation to always have a rough estimate in your head. It can also help you see where you might need to add more high-quality sources like eggs, lean meats, fish, Greek yogurt, or a clean protein powder.
2. Ignoring Protein Quality
All protein is not created equal. Proteins are made of amino acids, which are the building blocks your body uses to repair tissue, make enzymes, and support immune function. Some foods contain all nine essential amino acids in the right balance for humans. These are called “complete proteins.”
Animal-based proteins, like lean meats, poultry, fish, and eggs, are complete sources. Many plant-based proteins are incomplete, meaning they are low in one or more essential amino acids. Oftentimes you need to combine different plant protein sources, such as rice and beans, to create a complete amino acid profile.
A study in the American Journal of Clinical Nutrition found that protein quality matters for maintaining muscle mass as you age (1). High-quality, complete proteins were linked to better muscle retention in older adults compared to lower-quality sources.
3. Overloading on Protein Without Balancing Carbs and Fats
Even if you are hitting your protein target, the balance of your other macronutrients matters. Carbohydrates are your body’s main source of quick energy. They help replenish muscle glycogen so protein can be used for repair instead of fuel.
A study published in 2016 showed that athletes who consumed balanced meals with adequate carbohydrates recovered faster and performed better in subsequent workouts compared to those who ate high-protein but low-carb meals (2). Carbs also help regulate serotonin production, which supports mood and sleep quality.
Healthy fats are just as important. They play a role in hormone production, brain function, and the absorption of fat-soluble vitamins (A, D, E, and K). Diets too low in fat can lead to hormonal imbalances, lower energy, and even nutrient deficiencies over time.
If protein makes up most of your plate and carbs and fats are lacking, you may notice energy crashes, slower recovery, or digestive issues. Over time, this imbalance can even lead to muscle loss because your body will start breaking down protein for energy. A good rule of thumb is to keep protein at about 33-37% of your total calories and fill the rest with quality carbs and healthy fats.†
4. Over-Relying on Processed Protein Foods
Protein bars, shakes, and snacks are convenient, but they should not be your main source of protein. Many contain high amounts of added sugar, low-quality protein isolates, or artificial ingredients that do little for your long-term health.
A 2015 study found that whole-food protein sources not only provide amino acids but also supply vitamins, minerals, and bioactive compounds that aid in recovery, digestion, and overall wellness (3). For example, salmon gives you omega-3 fatty acids, and eggs provide choline, which are nutrients you won’t find in most packaged bars.
Processed options are fine in moderation, especially when you are traveling or short on time. But here are some things you should watch out for with processed protein sources:
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Animal-sourced protein will do way more for you, way faster than plant protein will. The science is undeniable in stacking these two against each other.
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A high-quality protein must be processed at low temperatures to retain bioactive compounds.
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Huge plus if the protein is A2, contains organs, and is sustainably sourced (of course, ViCera’s protein hits all of these)
Just make sure most of your protein comes from whole-food sources like grass-fed beef, wild salmon, pastured eggs, lentils, beans, and high-quality dairy.
5. Not Drinking Enough Water (or Replacing Electrolytes)
A high-protein diet can increase your body’s need for water. When your body breaks down protein, it produces nitrogen as a waste product, and your kidneys help filter this out. This process requires adequate hydration.
However, hydration is not just about water. Electrolytes like sodium, potassium, and magnesium are critical for your body to actually absorb and use that water. Without electrolytes, much of the water you drink passes through without fully hydrating your cells.
A 2016 study in the American Journal of Clinical Nutrition showed that beverages containing sodium and potassium were significantly better at maintaining hydration than plain water, especially after sweating or physical activity (4).† This is why sports drinks became popular — although many are loaded with sugar and artificial coloring.
If you are active, sweat often, or consume a lot of coffee or tea, you may be losing more electrolytes than you realize. The solution is not just more water, it’s water with the right mineral balance. A clean electrolyte product will use well-sourced minerals and minimal sugar. Most leading electrolyte brands use artificial additives and sweeteners.
We formulated Hydrate to give you all the electrolytes you need and nothing you don’t.
A high-protein diet is generally a great way to ensure you’re equipped to hit your fitness goals. Protein is essential for building muscle, supporting recovery, and keeping you full.
But it works best when it is part of a balanced approach. Focusing on quality, hitting the right amounts, pairing it with carbs and fats, and staying hydrated with electrolytes can help you get the most out of your high-protein diet.
Avoid these mistakes, and you will give your body the fuel and tools it needs to feel stronger, recover faster, and stay healthier in the long run.
† These statements have not been evaluated by the Food and Drug Administration. This content is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Relevant Studies
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Paddon-Jones, D., Campbell, W., Jacques, P., Kritchevsky, S., Moore, L., Rodriguez, N., & Van Loon, L. (2015). Protein and healthy aging.. The American journal of clinical nutrition, 101 6, 1339S-1345S . https://doi.org/10.3945/AJCN.114.084061.
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Rustad, P., Sailer, M., Cumming, K., Jeppesen, P., Kolnes, K., Sollie, O., Franch, J., Ivy, J., Daniel, H., & Jensen, J. (2016). Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day. PLoS ONE, 11. https://doi.org/10.1371/journal.pone.0153229.
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Phillips, S., Fulgoni, V., Heaney, R., Nicklas, T., Slavin, J., & Weaver, C. (2015). Commonly consumed protein foods contribute to nutrient intake, diet quality, and nutrient adequacy.. The American journal of clinical nutrition, 101 6, 1346S-1352S . https://doi.org/10.3945/AJCN.114.084079.
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Maughan, R., Watson, P., Cordery, P., Walsh, N., Oliver, S., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index.. The American journal of clinical nutrition, 103 3, 717-23 . https://doi.org/10.3945/ajcn.115.114769.
