We’re packing our diets with more protein than ever before in a quest to be fit and healthy. Susannah Taylor reveals that it could be doing more harm than good for us.
The UK has the third-largest market for ‘added proteins’ in the entire world.
It’s hard to walk down a supermarket aisle without spotting the words ‘high protein’ emblazoned across food items. All foods, including ice creams and cereals, promise this important hit. According to market research company Mintel’s most recent figures, the ‘added protein’ market in the UK is the third largest in the world (after Finland and Australia), and 6.1 per cent of new food and drink product launches featured the ‘added/high protein’ claim.
Our obsession can lead to illness in certain cases. In October, doctors spoke out against a burgeoning TikTok-inspired trend called ‘dry scooping’. In an attempt to get a quick, effective preworkout boost, gym goers were encouraged to ingest protein powder directly without mixing with any liquid. Experts warn that dry-scoopers could be exposed to the risk of choking or pneumonia if they inhale the powder. There are also potential health risks from caffeine, which is often included with the powders.
Were we so fixated upon protein and are they really the nutritional holy Grail for someone looking to slim down?
What is true is that our bodies need protein in order to function properly – it is one of the three macronutrients (the others being carbohydrates and fats) that are essential for health. Amino acids, which make up protein, are crucial for maintaining muscles, skin and bone health, hair growth, and ligament strength.
Do not eat protein simply because it’s fashionable. A healthy balanced diet is the best supplement.
What isn’t true is that most of us need more of it. Protein deficiency is extremely rare in developed countries. The average European consumes 85g per day of protein according to the United Nations Food and Agriculture Organization. Given that the NHS only recommends 50g a day and that we excrete anything we don’t need, it’s clear that for the vast majority of us protein deficiencies are imagined.
Why then does protein cult prevail? This could be because of a misinterpretation about protein’s function. It can also help to reduce fat and weight by slowing the rate of release glucose from the bloodstream. Protein can help build muscle, which in turn helps burn calories. We mistakenly believe that eating more than necessary will increase this effect.
Gabriela Peacock, a nutritionist (gpnutrition.com), says the goal isn’t to eat more protein but to eat it strategically. She explains: ‘If you have a piece of toast, your energy levels will rocket due to the carbohydrate you have eaten. After 20 minutes you might crash. If, however, you have some cheese with your toast it will slow the sugar into your bloodstream, helping you stay fuller for longer and lessening the craving to eat something sweet soon afterwards.’
Another problem is that we just aren’t very good at working out what weights of food look like on a plate. However, the recommended daily intake of protein should be 0.8g for every kg of body weight. But which one of us can commit to doing those calculations prior to each meal?
Gabriela has a solution: ‘For main meals, have a portion of protein the size of the palm of your hand ‒ such as eggs, a piece of chicken, fish. It doesn’t have to be a precise amount, but it is important to have it with every meal. How much is your plate covered in rice and fish? The winning option is smaller on the rice and bigger on fish and vegetables,’ she says. Evenings are when most people give in to cravings, Gabriela says, but because protein stabilises your blood-sugar levels it will make you less likely to reach for the Ben & Jerry’s.
Social media is another reason why we are obsessed with protein. It has allowed us to see the diets and habits of top athletes. But just because a top athlete is using protein shakes doesn’t mean that if we do the same we’ll gain the same physique. Professor Greg Whyte OBE (thewhyteanswer.com), an expert in exercise and physiology and known for training celebrities such as Davina McCall, says: ‘The key with all supplements is there should be a reason to take them. Don’t take protein just because it’s trendy. If you can envisage your nutrition as a cake, then supplements should be the icing.’
If you exercise a lot, you should ensure you get enough protein. Greg said that people who exercise regularly may need more protein in order to repair and build muscle mass. It causes micro-tears to the fibers of our muscles, which can lead to soreness the next day. These tears can be repaired and the muscles will become stronger by taking in protein. Greg supplements his own diet with protein powders because they ‘support active recovery and accelerate the repair. It helps me to speed up my recovery from exercising as I age. It’s central to sporting performance.’
You should be aware that protein shakes are not always the best. It’s important you opt for a quality brand that uses natural ingredients. And don’t make the mistake of thinking that just because a chocolate bar has ‘high protein’ written on it, it’s good for you. ‘The general rule is that you are looking for a protein bar not an energy bar,’ says Gabriela. RXbar (rxbar.com), which is high in protein and only uses natural ingredients, has a clear labeling policy.
Greg cautions against jumping onto the protein wagon without good reasons. ‘Too much protein in the diet can be negative,’ he says. ‘It is not true to say that “if a little is good, a lot must be better”.’
Gabriela suggests that you eat real food protein with every meal and take supplements, such as powders, only once daily. ‘As with everything in life, protein should be consumed with balance and moderation,’ she says. ‘If you are overdoing your proteins, you may end up eating less good carbohydrates (vegetables, for example).
This could lead to a lack of fibre and other nutrients from plant foods and you could become nutrient deficient.’
According to experts, the best food is nutritious, healthy, and real food. As Greg puts it: ‘The best supplement you will ever take is a healthy, balanced diet.’
How much protein is enough?
Gabriela and Greg offer advice to help you improve your health and safety.
Look for protein-packed food
Meat: chicken, turkey breast, beef, fish.
Vegetarians: milk, eggs, cottage cheese, greekyogurt.
Vegan: nuts, seeds, oats, quinoa, broccoli, lentils, tofu, chickpeas.
Consume the maximum amount
At every meal, eat a portion that is about palm-sized. Gabriela suggests snacks with protein as you’ll reach for less chocolate: an apple with nut butter, a handful of nuts or seeds, a yogurt, or crudités with hummus.
Make sure you choose a top-up of high quality
Use a protein powder that is made from natural ingredients. Greg suggests that supplements be consumed within the first 30 minutes following exercise for maximum effectiveness.