The Protein Epidemic: How Much Is Too Much?

The Protein Epidemic 

TikTok has crowned the newest diet trend ‘proteinmaxxing’, so while we have grown up with the narrative that protein is healthy, is it becoming excessive? A quick disclaimer: I am not a nutritionist, but simply someone who is tired of protein being the hero of ‘healthy eating’.  Of course, protein is essential for maintaining well-being, especially for athletes. But how much is too much? One striking piece of evidence for my suspicions against ‘big protein’ is the fact that the protein powder industry made $9 billion in revenue in 2023. I have to wonder, how necessary is protein, or has it become another marketing gimmick? 

How much protein do you actually need? 

If we were to believe all the gym-bros, it would be as much as you can possibly get. However, most research suggests that 0.8 grams of protein per kg of body weight is just fine. That being said, if you’re active, it’s suggested you need about 1.1-1.5g per kg of bodyweight. Honestly, this still feels like too much for me. But guidance suggests you should only have 25-30 grams of protein at each meal, and more than 40 grams is no more beneficial. So, products that market 60+ grams of protein really aren’t doing anything for you. So yes, protein is important, but should we be dedicated to tallying it all up? If you’re like me and are now slightly worried about getting enough protein, the good news is that experts say if you stick to a varied and balanced diet, you’ll usually get all the protein you need. There are lots of online resources on which foods are high in protein and on example meals to make sure you’re including not only enough protein but also a diversity of nutrients.  

What about protein substitutes? 

If you can’t get all the protein you need from food, are substitutes a good alternative? I’ll admit as a girl who is picky about meat— and let’s be honest, a little afraid to cook it— I’ll take all the help I can get! But is it actually good for you? I personally buy things like granola or wraps that boast high protein content, but I never give much thought about where the protein comes from. A simple glance at the ingredients gave the answer: pea protein. If you’re like me, I’m sure you’re thinking: peas? Do they have protein? Well, shockingly, they do, and that’s not the end of their benefits. For starters, pea protein is rich in lysine, which helps support a healthy immune system. In an interesting study, a pea diet led to lower cholesterol and caloric intake. What about the non-vegetarian alternative: whey protein?  There are benefits such as muscle gain and a complete amino acid profile. But aside from the advantages, do we need to supplement? Nutrition experts say that most adults already meet their protein needs without supplements!

Why is protein in everything?

I also feel protein is starting to seep into places it does not belong. Dare I say popcorn? Hello, is anything sacred? My suspicion continues that it’s all a marketing gimmick. To start, protein popcorn has only 3.8 grams of protein, and now that you know how much you should be getting every day, this is a laughable amount. You could just as easily have a handful of nuts (which would contain more protein) and not have to suffer through the taste of protein-powder flavoured popcorn. 

How much is too much protein?

Can there be an excess of protein, and what happens if you are consuming it in excess? To start, excessive protein intake is an issue that more of us should be aware of. Research has found that excessive protein can lead to cardiovascular disease, liver damage, neurological issues, and even cancer. Like everything in excess, protein can be damaging, so it’s important to have a balance. I would even argue that the focus of every meal doesn’t even need to be protein. 

Should we focus on something besides protein?

Everyone’s focus seems to be on protein, even though studies suggest most adults are getting enough or more than enough. Maybe we should focus on a food group that 91% of adults aren’t getting enough of—fibre. UK experts recommend that adults get about 30 grams of fibre a day, but research shows most of us only get about 15 grams a day. Why is everyone blind to this? Is it just not as important as protein? That is definitely not the case as eating enough fibre lowers the risk of disease, maintains the gut microbiome, and even reduces the risk of cancer and dementia. So, you may be thinking, getting enough fibre must be really difficult. But, it isn’t! The BBC has many great examples of high fibre foods and meals. It’s also an added bonus if you include in-season produce that is full of fibre and other nutrients, grown right in the UK!

Is protein all that? 

With all that being said, what’s the verdict on protein? Does it deserve all the hype it’s gotten lately? My answer would be no. Obviously, it’s important for your body, especially if you’re an athlete, but it seems that most people get a good amount without really trying. It doesn’t seem any more important than other foods. I feel our attention should be more focused on foods we struggle to get enough of—like fibre, which many people do not get enough of. So don’t feel guilty about your girl dinner —having not enough protein won’t kill you—it’s all about balance!

• diet
• Fibre
• food
• health
• lifestyle
• protein
• wellness