Are you eating too much protein? It might sound crazy, especially with all the fitness gurus and supplement ads telling you to load up. But a leading doctor is warning that overdoing it on protein can be just as detrimental to your health as not getting enough. Think of it as a 'Goldilocks' situation – you need just right.
It seems like everywhere you look these days, protein is the star. A huge number of adults, about half by some estimates in 2024, have significantly increased their protein intake. Supermarkets are overflowing with products boasting 'added protein,' and the protein bar market is projected to explode to a staggering £5.6 billion by 2029, according to Fortune Business Insights.
Social media is fueling the fire, with influencers like Joe Rogan and Bear Grylls offering advice on how to pack in more protein. From women experiencing menopause, who naturally lose muscle mass, to dedicated gym-goers, everyone seems to be a target.
But here's where it gets controversial... Rob Hobson, a registered nutritionist and author of 'Unprocess Your Life,' emphasizes that protein doesn't work in a vacuum. Carbohydrates and fats are equally vital for a healthy, balanced diet. It's like trying to build a house with only bricks – you need the mortar and wood too!
"While protein is undeniably essential for overall health, strength, and maintaining muscle mass as we age, the truth is that most people in the UK are already consuming more than enough," Hobson explains.
"On average, adults in the UK consume around 1.2 grams of protein per kilogram of bodyweight each day. This is already significantly above the government's recommended guideline of 0.75 grams per kilogram per day," he adds.
To put that into perspective, a man should typically aim for around 60 grams of protein daily, while a woman should aim for around 54 grams. And this is the part most people miss... Individuals over 50 should aim for closer to 1 gram of protein per kilogram of body weight due to decreased absorption as we age.
Too Much of a Good Thing: The Hidden Risks
Protein is undoubtedly a crucial macronutrient – one of three, alongside carbohydrates and fats, essential for growth, development, and repair. It's a fundamental building block of every human cell, found in muscle, bone, tissue, skin, hair, and just about every other part of your body. It's also a key component of enzymes that power biochemical reactions and hemoglobin, which carries oxygen throughout the body.
While adequate protein intake is vital for preventing malnutrition and preserving muscle mass as we age, consuming excessive amounts can lead to a range of serious health problems, including kidney stones, heart disease, and even cancer.
"The problem is that online messaging often takes these upper figures, meant for small, specific groups, and applies them universally," Hobson points out. "But for the average person, there's no evidence that going far beyond your individual needs provides extra health benefits. If anything, it may come at the expense of other key nutrients like fiber, vitamins, and minerals."
Kidney Overload
When you eat protein, your body breaks it down into amino acids, which are then used for tissue growth and repair. This process creates waste products, such as urea and calcium, which are filtered out of the body by the kidneys. However, consuming excessive protein can put unnecessary strain on your kidneys, potentially leading to kidney stones and even early-stage kidney failure.
Menopause and Misleading Advice
Dr. Federica Amati, a scientist involved with the ZOE diet app, previously highlighted that our protein needs change over time. It's not always about simply increasing intake to compensate for age-related changes.
For example, menopause increases a woman's risk of osteoporosis (weakening of bones) and makes it harder to maintain muscle mass. However, Dr. Amati warns, "Simply increasing your protein intake won't address this."
Cancer Connection
In fact, research indicates that consuming a lot of animal protein in midlife could increase the risk of cancer. A 2014 study from the University of Southern California, involving over 6,000 adults over 50, found that a high-protein diet (where protein accounted for roughly 20% of total calories) was linked to increased risks of cancer, diabetes, and mortality.
In this study, adults with the highest protein intake were four times more likely to die of cancer compared to those on a low-protein diet. Other research suggests that tumors, including melanoma and breast cancer, may grow faster when a patient follows a high-protein diet. This is believed to be due to the overstimulation of a key cellular pathway responsible for growth – remember, cancer is essentially the uncontrolled growth of cells.
But it's not just the quantity of protein that matters; the type of protein is also important. As Professor Charles Swanton, a leading oncologist and chief clinician at Cancer Research UK, explains, bowel cancer risk is significantly higher if you consume red or processed meats daily. This is a point that often gets overlooked.
An unhealthy obsession with protein powders has also been linked to an increased risk of bowel cancer, as they can alter the gut microbiome, leading to inflammation and the release of toxins.
Finding the Right Balance
Instead of obsessing over specific numbers, Hobson advises focusing on a diverse range of high-quality protein sources.
He suggests, "Include a mix of plant and animal protein sources – such as lentils, eggs, soy, nuts, fish, poultry, and dairy – to easily meet your protein needs."
For example, sprinkling nuts and seeds on your yogurt in the morning can provide over 10 grams of protein to start your day. A small chicken breast contains around 30 grams of protein, making it an excellent choice for lunch or dinner, he adds.
Snacking on nuts, cheese, and fruit with nut butter can also help boost your protein intake throughout the day if you're concerned about meeting your goals.
"Remember, most of us don't need more protein; we just need better protein as part of a balanced diet," Hobson concludes.
What do you think? Are we as a society over-fixated on protein? Do you find it challenging to balance protein intake with other essential nutrients? Share your thoughts and experiences in the comments below!
