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Eating protein helps you build muscle, and recover quickly after intense workouts. According to Leah Silberman, R.D., a registered dietitian at Medical ������Ƶ how much protein you need on a high-protein diet varies depending on your age, weight, level of physical activity, and overall health. And, you can consume too much, she says, “While protein is an essential nutrient for the body, consuming excessive amounts can have potential drawbacks.”