Tuesday Tip: Too Much Protein? 🍗
Protein is all the rage right now – pushes for its ability to aid weight loss, help keep you full, build muscle and added to pretty much everything in the supermarket now! But is it possible to eat too much?
Yes and no!
It’s important to get enough protein – not only is it essential for health (Amino acids in protein are the building blocks for your body), it’s also great at keeping you fuller for longer, but do we really need as much as it seems? The recommended amount is around 0.75g of protein per kg of bodyweight. So if you weigh 65kg you need around 49g a day – a chicken sandwich, porridge with milk, and a veggie chili will give you well over that easily.
Studies do show that higher amounts of protein keep you fuller for longer and there’s also evidence to suggest that higher intakes of protein can help preserve muscle mass when losing weight. If you’re trying to build
Muscle then higher protein is also important(1.2g to 1.6g per kilo).
But…. just because slightly more protein is good that doesn’t mean loads is better.
Studies have shown over 2g per kg brings very little benefit. There’s no way to store protein so any surplus is used for energy – which means of course if you’re consuming more calories than you expend you will store it as fat. Despite scaremongering about excess protein and kidney issues there is little evidence of this in healthy adults. There is evidence though that excess protein causes changes in gut bacteria and digestive issues.
It’s also worth considering what you’re cutting out in order to get extra protein in. If you’re swapping grains for protein you’ll be consuming less fibre which can lead to gut issues.
For the majority of people, exercising regularly and eating a balanced diet, you’ll be getting plenty of protein. So if you’re reaching for ‘protein’ laden snacks just because you think they’re better then don’t bother, have what you enjoy instead. If you’re adding protein powder to everything just for the sake of it – stop and think whether you really need to. Are you just adding extra calories for the sake of it? As always, balance is key! 🙌🏼
Happy Tuesday 🤗