Protein—one of three macronutrients your body needs (along with carbs and fats)—has long been linked with dudes flexing biceps as big as their brains. Maybe (probably) bigger. In 2025, though, protein’s gone mainstream. Everyone’s jazzed about it thanks to influencers, celebs, and a parade of high-protein products (protein ice cream! protein popcorn! protein water!). As Taco Bell once explained, protein really does rock.
Today, we know protein is about way more than getting yoked. It’s why protein content is front and center on packaging like ours, and why people seek it out in bars, powders, and snacks. We’ve hit peak protein awareness. But amid the noise, the actual science can get lost.
So how much protein do you really need? Will too much really destroy your kidneys? And will eating more chicken sausage satisfy your goals while also providing something that actually tastes good (spoiler: yup and yup!)? Here’s what you need to know.
What Is Protein, Really?
Protein is made up of 20 amino acids. Your body produces 11 of them, which means you need to get the remaining nine from food. “Complete proteins” contain all nine essential amino acids; “incomplete” proteins do not. Complete proteins are mostly found in animal sources like beef, fish, eggs, dairy, and poultry (including chicken sausage!). Incomplete proteins are found in plant sources like beans, legumes, nuts, and seeds.
Although your body needs all nine essential amino acids, it doesn’t require you to consume them all in one sitting. Instead, it accumulates them throughout the day from a variety of different sources.
“The classic example is eating beans and rice,” says Caroline Kluttz, Registered Dietitian Nutritionist and Certified Lifestyle, Eating and Performance Therapist (LEAP). “These two plant-based protein sources are incomplete when eaten in isolation, but when eaten either together or at separate times throughout the day, the combination of amino acids that each protein source offers creates a complete protein.” The average person doesn’t need to stress about this as long as they eat a varied diet.
How Much Protein Does Your Body Actually Need?
Protein makes you feel full, boosts metabolism (your body burns more energy digesting it), and helps preserve muscle mass so you can lift your suitcase into the overhead bin for years to come. How much you need depends on many factors, including your activity levels, goals, measurements, and age.
The Mayo Clinic suggests sedentary adults need 0.8 grams of protein per kilogram of body weight. For a 165-pound person, that’s about 60 grams daily. If you exercise regularly, the recommendation goes up to 1.2–1.7 g/kg. Online, you’ll often see 0.8 grams per pound of body weight. That sounds wrong—like confusing pounds with kilos—but the math coincidentally checks out for active people.
As The New York Times notes, most Americans exceed recommendations. Men tend to overshoot the federal protein rec by more than 55 percent, women by more than 35 percent.
Some people, like older folks and athletes, need more protein to maintain lean mass and help with muscle repair. However, if you eat a reasonably varied diet, protein deficiency is unlikely to be a problem. If you’re concerned, though, some signs of not getting enough protein include “muscle loss, slow recovery from exercise or injury, hair loss, brittle nails, frequent illness and poor immunity, and increased hunger and cravings,” Caroline says.
Is There Such a Thing As "Good" vs. "Bad" Protein?
Protein quality is more of a spectrum than a binary. “Processed meats like sausages, bacon, hot dogs, and deli meats are often considered less ideal protein sources due to the higher sodium levels associated with the processing and preserving of the meats, the nitrates/nitrites added to preserve the meats, and the higher saturated fat content coming from the animal fat.”
That said, not all packaged meats are created equal. The Sausage Project has 35% less fat than leading chicken sausage brands and is nitrate/nitrite-free. The main thing to consider isn’t the animal so much as the brand and how it’s processed.
For example, you could theoretically eat a ton of gas station beef jerky and temporarily build muscle, but it doesn’t contain enough calories and other micronutrients for overall health and muscle growth. So maybe don’t do that.
How Does Chicken Sausage Compare To Turkey, Pork, and Plant-based Sausage?
“Chicken sausage is a complete protein source with high digestibility and is typically considered a better option than pork sausage due to its lower saturated fat and calorie content,” Caroline says. Turkey sausage is similar to chicken sausage in protein and sodium content. Plant-based alternatives can have more calories and fat from added oils, more carbs and fiber, and lower cholesterol.
The Sausage Project's chicken sausages deliver 12 grams of complete protein per link. "According to FDA labeling guidelines, anything with 10 grams or more of protein per serving is an excellent protein source, so TSP chicken sausages stack up pretty darn well!" Caroline notes.
Will You Get Buff If You Eat More Protein?
Yes and no. You have to actually move your body to get protein’s benefit. “Muscle growth requires training stimulus and energy balance, not just protein overload,” Caroline says.
Research suggests that protein intake supports muscle growth most effectively up to about 1.3 g/kg/day, after which the muscle-building benefits continue but with smaller returns unless paired with resistance training. “Beyond a certain point, extra protein has no added benefit,” Caroline says.
Does Too Much Protein Damage Your Kidneys?
Caroline shuts this down full stop: "High protein intake does not damage healthy kidneys."
The myth likely stems from confusion about people with existing kidney disease who may need protein restrictions. Caroline also notes that “You can digest and absorb unlimited protein. Your digestive system will break it all down into amino acids and absorb them.”
What’s Up With Meat Sweats?
Ever feel warm and slightly sweaty after a big, meat-heavy dinner? That's your metabolism working.
"Protein really can make you sweat more," Caroline confirms, "because protein digestion and metabolism requires and burns more calories than any other macronutrient." It's called the Thermic Effect of Food, a process that produces heat and can slightly increase your metabolic rate for a few hours after eating a protein-heavy meal.
The Bottom Line
Ultimately, the cultural obsession with protein is a good thing. “More people now understand protein’s role in muscle maintenance, satiety, and metabolic health,” Caroline says. But the hype has also created a “health halo,” where anything with added protein is assumed to be good for you—even if it’s just a chalky bar or powder.
If you’d rather skip the shakes and mystery powders, The Sausage Project’s better-for-you chicken sausage delivers what you actually need: 12 grams of complete protein per link, 35% less fat than leading chicken sausage brands, and no nitrates or nitrites. It’s a high-protein, kitchen-friendly swap that works for meal prep, breakfast, dinner, or anytime in between.
So is chicken sausage a healthy protein source? If it’s ours: absolutely.