There’s a wealth of information about the benefits of protein. It serves as a source of essential amino acids, helps repair our body’s cells, supports the effective functioning of the cardiovascular and immune systems, enhances cognitive abilities, and provides energy. And that’s just the tip of the iceberg.
In recent years, food companies have quadrupled the number of high-protein products on the market. What’s driving this trend?
The fact is, protein sells well. Unfortunately, the food industry’s push to add more protein to products isn’t part of a progressive health initiative. The outcome is that we’re consuming far too much of this nutrient.
How Much Protein Do We Need?
“Our muscles rapidly renew their tissues. Every 60 days, all the proteins in our muscles break down and are rebuilt,” says Graham Close, a professor of human physiology at Liverpool John Moores University in the UK.
According to the scientist, “Protein is crucial for our immune cells, skin, biological enzymes—an enormous number of processes.” So, a protein deficiency becomes apparent as soon as we stop consuming it in adequate amounts.
Foods rich in protein include cheese, fish, meat, eggs, and legumes. The World Health Organization recommends that healthy adults consume 0.8 grams of protein per kilogram of body weight each day. This means that a person weighing 80 kg needs about 64 grams of protein daily (roughly equivalent to two chicken breasts).
Meanwhile, the average man or woman consumes about 81 grams of protein a day. That’s nearly 20 percent more than the recommended amount, according to BBC Science Focus.
However, certain groups of people require more protein. For instance, those over 65 should increase their daily protein intake to 1.2-2 grams per kilogram of body weight. This is essential for maintaining muscle mass. As we age, we inevitably lose muscle, which can lead to decreased mobility and a lower quality of life, notes Dr. Oliver Vitard from King’s College London.
What Happens to Excess Protein in the Body?
So, what happens when we consume too much protein? Until now, there hasn’t been compelling evidence that excessive protein intake leads to serious issues. But researchers are now sounding the alarm: most people are consuming far too much protein, leading to weight gain.
The reality is that excess protein we don’t use gets stored in our bodies as fat.
The Source Matters
“While there’s no specific link between overall protein intake and the risk of premature death, higher consumption of animal protein is associated with an increased risk of death. In contrast, plant protein is linked to a lower risk,” explains Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in the U.S.
As Professor Willett elaborates, animal cells are saturated with fats and cholesterol, while plant cells contain more unsaturated fats, fiber, and beneficial phytochemicals like flavonoids.
Researchers suggest that adopting a “full paleo lifestyle” and increasing red meat consumption will likely significantly raise the risk of cardiovascular diseases and shorten lifespan. Conversely, studies show that plant protein is by no means inferior in terms of nutrition.
Authors of a large 2021 study concluded that there’s not much difference between animal and plant proteins, especially regarding their connection to muscle strength or lean body mass.
“When it comes to building muscle mass and ensuring an optimal immune response, it ultimately doesn’t matter where your protein comes from,” says Professor Close. He believes the best sources of plant protein are nuts, beans, and other soy products, as well as whole grains. However, the expert emphasizes the importance of obtaining protein from various sources, including fish, poultry, and dairy.
What About Protein Supplements?
Today, the range of protein-containing products is incredibly vast. The market is flooded with bars and various supplements boasting impressive amounts of muscle fuel. However, it’s wise not to get carried away with these products.
“I would prefer people to get their protein from natural sources,” says Professor Close. He has a point, as many protein bars often turn out to be ultra-processed. Due to their high calorie content, they pose a risk of obesity.
“However, it’s not necessary to completely avoid protein bars and shakes if they are made from healthy plant sources and not overloaded with sugar,” adds Professor Close. Sometimes, they are indispensable, for example, during a long bike ride.