Protein is it hype?

Stacked on supermarket shelves and social media feeds, protein is a booming industry. Often priced at a premium, protein bars, shakes and supplements have become the latest dietary fad, particularly amongst the under 30s. But do we need to buy special foods or can we stay fit and healthy from our diet alone?

Known as the body’s ‘workhorse’, protein is vital to build muscle, fight infection, regulate hormones and repair skin, nails and bones. It breaks down into amino acids that help the body grow and repair.

As a general rule of thumb, adults need about 0.75 grams of protein per kilogram of their body weight every day. That’s about 45g a day for a 60kg (9.5 stone) woman or 55g a day for a 75kg (11.8 stone) man. Your age, weight and level of physical activity will also affect how much you need daily.

Mersey Care dietitian Obianuju Chike says, “For a healthy adult, we would recommend eating high protein foods like legumes (beans and pulses), dairy, eggs and fish in two or three meals each day.

People over 40 and women who are breast feeding or menopausal, might need more protein to help maintain muscle mass. Eating more protein rich food during pregnancy helps support the baby’s development while professional athletes or sportspeople also need higher amounts because it provides the amino acids that help their muscles recover.

“Consuming proteins from minimally processed food provides a complete nutritional profile, which includes essential vitamins, minerals and fibre,” says Obianuju.

It is possible to get all the essential amino acids you need in your diet, even if you are working out regularly.

The key to healthy eating is always to get the right balance. Too much protein can cause as many issues as too little.

Obianuju says, “Excessive amounts of protein - through food or supplements - can put extra stress on the kidneys and liver, increasing the risks of dehydration and kidney stones. It can also cause digestive issues due to low fibre intake or excessive dairy consumption.”

Certain medical conditions affect how much protein you should consume. If you have any concerns, contact your GP or dietician.

Doctors’ notes

In the BBC Sounds podcast What’s Up Docs, TV doctor Xand van Tulleken spoke to Nita Forouhi, Professor of Population Health and Nutrition at the University of Cambridge. As a regular gym goer, he asked whether he should consider himself an athlete and use protein supplements.

NIta said, “Unless you’re a competitive elite athlete, you’re unlikely to benefit from protein products and excess amounts could lead to weight gain. Getting what you need from whole foods – meaning food which is not highly processed – is always better.”