GO to any supermarket checkout these days and you’ll find protein bars on offer instead of chocolates. Everywhere seems to be offering protein shakes, milks and snacks, adding the macro to just about anything.But just how necessary is it to add protein to anything and everything?
How much protein is too much?
The marketing is simple: swap your regular food item for a protein-rich version, and it’ll be healthier. It’ll make you stronger and slimmer.
While adding protein to meals is essential for lean muscle growth, and adding it to say, carb-heavy breakfasts will make you feel fuller for longer (and thus less likely to snack and consume unnecessary calories), lots of “protein-rich” alternatives are just PR.
Dr Emilia Thompson is a nutrition consultant who recently took to Instagram to highlight how bogus protein diet swaps can be.
She took the example of a “protein” yoghurt versus a regular zero fat pot, explaining that the macro-dense version had barely any more protein than the normal yoghurt, but was way more calorie and carbohydrate-dense.
So, is it really safe to be eating lots of it all the time?
Studies have found that eating more than 2g per kg of body weight of protein a day can lead to long-term health problems, such as cardiovascular disease, liver and kidney problems, seizures, type 2 diabetes, cancer and osteoporosis.
That’s just 30g a day – or 100g of chicken breast – if you weigh 9st, so it’s not very much at all.
Rather than splashing out on protein powders and infused snacks, you’re much better off trying to get your protein from whole foods which will also offer you complementary nutrients like fibre and vitamins too.
Harley Street Nutritionist Rhiannon Lambert told The Sun: “It is a common misconception that if something is high in protein, it must automatically be healthy.
“However, things like protein bars and protein drinks are often high in sugar.”
She said that there’s no need to start adding protein to your food if you’re already eating a balanced diet.
“Protein intake will vary from person to person but ensuring you have protein on your plate (around a palm full) at each of your meals along with protein based snacks if you’re active, you should be getting enough.
“If you are eating a varied and well-balanced diet, ensuring you consume around 20g of protein at each meal, you are probably reaching your daily requirements.”