Protein consumption has become one of the hottest dietary trends in recent years. Many people try to increase the amount of protein in their diet, believing that it will help maintain health, increase energy levels and maintain a feeling of fullness. However, in reality, not all proteins are equally beneficial, and in some cases, too much of it can be harmful to the body.
Content
- How did protein become so popular?
- How much protein do we really need?
- Is it possible to get too much protein?
- Risks of excessive protein consumption
- How to find the right balance?
How did protein become so popular?
As reported by IZ with reference to the Telegraph, according to surveys, in 2024 about half of adults increased their protein intake. The popularity of protein products is growing, and even products that were not previously associated with protein now have appropriate labeling. For example, cottage cheese has become very popular due to its low fat content and high protein content. Also, protein products such as yogurts, ice cream and even some sweets, such as protein versions of Snickers and Mars, are increasingly appearing.
The protein bar market has also seen significant growth, and is forecast to reach £5.6 billion by 2029. With some popular bars containing more fat than regular sweets, there is a growing demand for “cleaner” protein products without additives.
How much protein do we really need?
According to the recommendations, most average adults get enough protein from a normal diet. For people over 50, it is necessary to consume about 1 g of protein per kilogram of body weight, and for those who engage in weight training, this amount can be from 1.2 to 2 g per kilogram of body weight. For the average person weighing 70 kg, this means consuming about 57 g of protein per day.
Is it possible to get too much protein?
Excessive protein intake can lead to a number of problems. For example, protein is not stored in the body, but is broken down into amino acids, which are either used or excreted from the body. In the case of excessive protein intake, the body can convert the excess into glucose, which is stored as fat.
Risks of excessive protein consumption
Although protein is an important element for the body, excessive consumption can have negative consequences:
• Increased inflammation : Consuming protein, especially from red meat, can cause inflammation in the body, which affects overall health.
• Heart problems : Regular consumption of large amounts of red meat can increase the risk of heart disease and stroke.
• Bowel cancer : High consumption of red and processed meat is associated with an increased risk of developing bowel cancer.
• Kidney damage : Excessive protein intake puts a lot of pressure on the kidneys, which can lead to kidney stones and even kidney failure.
How to find the right balance?
The basic recommendation for most people is to consume a balanced amount of protein throughout the day, not exceeding the recommended amount. For a healthy person without significant physical activity, it is best to limit protein intake to 2 grams per kilogram of body weight.
As a reminder, we previously wrote about why men need to change their posture when going to the toilet.