If there’s one nutritional piece of advice that seems set in stone, it’s that we need to eat more protein. According to one report, more than 60 percent of us actively try to eat more. Since it can be unappetizing (and for some, abhorrent) to have three chicken breasts for breakfast, some food companies have figured out a way to help: protein shakes, bars and supplements in our regular meal. There is even bottled water that claims to have “added protein.”
The result is that the global protein market is expected to grow nearly 6% to $7 billion, according to a Fortune Business Insights report.
The boom comes from the popularity of keto and other low-carb diets. But the question is: do we really need that much protein or is it just a marketing opportunity?
In the UK, the Reference Nutrient Intake (RNI) recommends 0.75g of protein per kg of body weight per day for adults of average weight, which equates to approximately 56g/day for men and approximately 45g/day for men. day for women
According to the British Nutrition Foundation, the average intake for adults is already above the guidelines, including vegetarians and vegans. Meanwhile, in the US, the average protein intake, According to consumer research firm The Hartman Group, it is reported to be twice the recommended amount.
There is about 54 g of protein in a chicken breast, 20 g in a serving of Greek yogurt, 18 g in a serving of lentils, and 12 g in two eggs. It seems that with a healthy balanced diet we should be able to get enough without the extra shakes and protein snacks.
“The first thing to establish is whether you really need to increase your daily protein intake through a synthetic product, such as a protein bar or protein shake, or if you can reach a sufficient protein goal through whole foods from a healthy diet. single ingredient,” says nutritionist Stuart Jack. , despite being the co-founder of the protein supplement brand Musclemary.
Some people need more protein because they are active or older,” explains nutritional therapist Ian Marber. “Muscle mass decreases as we age and to maintain it we need protein.” While some foods with added protein, like some grains, may seem like gimmicks, for those who really have extra needs, they can be helpful. “For someone who is older or sick, who may have a poor appetite, getting fiber and protein in something like Weetabix Protein, which comes with added protein, is a big plus for them,” says Marber.
Nutritionist Emma Bardwell, who specializes in perimenopausal and menopausal women’s health, also believes the guidelines are too low for many middle-aged women. “To optimize health, perimenopausal women should consume around 1.2 g of protein per kg of body weight, possibly more (1.4-2 g) if they exercise a lot, have a physically demanding job, or have recently been ill. . So a 70kg woman needs about 70-100g of protein spread throughout the day, as we can’t break down large amounts (more than 40g) at one time.”
Willow Grace Lowry, 51, from Wimbledon, says she started using a protein shake after seeing a nutritionist who recommended she increase her protein to help with weight loss. “I found it quite difficult to reach the protein goal with food alone; It’s possible, but it’s a lot of cottage cheese. I find that this really helps fill me up so I eat fewer snacks.”
Can it help us lose weight?
Weight loss is one of the main reasons people are drawn to added protein. “Because of the thermic effect of food, as the body burns a significant proportion of calories during digestion, and because of its satiating effect, protein keeps people full for longer and is therefore less likely to to consume extra calories,” says Jack.
Several short-term studies have found that high-protein, low-carbohydrate diets can aid weight loss, help preserve lean muscle mass, and satisfy hunger. “I often have clients start the day with a protein-based breakfast; it can be a game changer for weight management,” adds Bardwell.
But Marber warns that too much protein, without increasing exercise, “can just be calories.” This is something interior designer Davina Turner, 45, discovered: “While I was in an intense gym phase and lifting heavy weights, protein shakes definitely helped me; but when I relieved the exercise, I discovered that it was too many calories for my needs”.
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