Women’s Health UK – September 2019

18 | SEPTEMBER 2019 Photography | KARSTEN WEGENER

FOOD FOR THOUGHT

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Can I eat

too much

protein?

If the protein Mars bar didn’t

convince you that this trend

has gone too far, the arrival

of bulked-up water definitely

ought to have. Dietitian

Laura Tilt unwraps the

high-protein movement

The elevation of protein’s
status on your plate could teach
a reality star a thing or two
about social climbing. Hailed
for its bulking prowess and
ability to fill you up, it’s lacing
powders, balls and bars, and
being stuffed into everything
from bagels to cheese (protein
in protein, how meta). Convenient? Sure. But
can you have too much of a good thing?
Yes and no. Protein is essential to your health,
since the amino acids that form protein provide
the raw materials your body uses to make and
repair tissues, muscles, hormones and enzymes.
What has perhaps been over-egged is the amount
you need. In the UK, the RNI (reference nutrient
intake – the amount that will meet most people’s
needs) is set at 0.75g of protein per kilogram of
body weight. For someone weighing 70kg, that’s
around 53g of protein a day – met with a grande
latte (13g), a chicken salad (30g) and half a tin
of chickpeas (10g) in a veggie curry. That’s
before adding the smaller quantities of protein
naturally present in veggies, grains and seeds.
So, what if you’re eating more? For starters
(prawn cocktail, surely?), the claims around
protein’s potency aren’t wrong; studies show that
high-protein breakfasts (say, those featuring
eggs) boost feelings of fullness more effectively
than high-carb options, like cereal or toast.
There’s also evidence to suggest protein intakes
over the RNI can help to preserve muscle mass
during dieting, and for those regularly strength
training, higher protein intakes (1.2g to 1.6g per
kilo) help with muscle growth and recovery.

The problem comes in thinking that because

some protein is good, lots must be better. Studies

have shown that consuming over 2g per kilogram

of body weight brings little benefit when it comes to

building muscle. Given that there’s no storage facility

for protein, eating more than you need means the

surplus will be used for energy – but if you consume

more calories than you expend trying to get your

protein fix, then the excess can be stored as fat.

Where do your kidneys figure in all of this?

Despite fears about the connection between

high-protein diets and kidney failure, a recent

wide-ranging review of studies from scientists at

McMaster University concluded that there was

no evidence to show that eating large amounts of

protein could impair kidney function in healthy

adults. What you do need to consider is what all

that protein is replacing. Ditching whole grains

for a protein-heavy salad at lunch means you’ll

be consuming less fibre, which fosters a healthy

microbiome and ensures a good southbound

service. Excessive intakes of protein can also

result in some protein escaping into the colon,

potentially feeding less favourable bacteria.

The boring bottom line? Balance is best. Plus,

dietary surveys show that the average UK woman’s

intake is well above the RNI. So, if you find yourself

gobbling chicken strips at 4pm when you really

want a Pink Lady, or piling protein powder into

an already protein-heavy brekkie, at ease.

Nutritionally, you’ve likely already got it nailed.

THE EXPERT
Laura Tilt, registered
dietitian and founder
of tiltnutrition.co.uk

Power

plant

PROTEIN

GOALS

Your average

salmon fillet

24g protein

100g Greek

yoghurt

9g protein

125g cooked

lentils

14g protein