Can you ever have TOO MUCH protein? Eating more than you should raises your risk of deadly disease…
GO to any supermarket checkout these days and you'll find protein bars on offer instead of chocolates.
Everywhere seems to be offering protein shakes, milks and snacks, adding the macro to just about anything.
But just how necessary is it to add protein to anything and everything?
How much protein is too much?
The marketing is simple: swap your regular food item for a protein-rich version, and it'll be healthier. It'll make you stronger and slimmer.
While adding protein to meals is essential for lean muscle growth, and adding it to say, carb-heavy breakfasts will make you feel fuller for longer (and thus less likely to snack and consume unnecessary calories), lots of "protein-rich" alternatives are just PR.
Dr Emilia Thompson is a nutrition consultant who recently took to Instagram to highlight how bogus protein diet swaps can be.
She took the example of a "protein" yoghurt versus a regular zero fat pot, explaining that the macro-dense version had barely any more protein than the normal yoghurt, but was way more calorie and carbohydrate-dense.
So, is it really safe to be eating lots of it all the time?
Studies have found that eating more than 2g per kg of body weight of protein a day can lead to long-term health problems, such as cardiovascular disease, liver and kidney problems, seizures, type 2 diabetes, cancer and osteoporosis.
told The Sun: "It is a common misconception that if something is high in protein, it must automatically be healthy."However, things like protein bars and protein drinks are often high in sugar."
She said that there's no need to start adding protein to your food if you're already eating a balanced diet.
"Protein intake will vary from person to person but ensuring you have protein on your plate (around a palm full) at each of your meals along with protein based snacks if you’re active, you should be getting enough.
"If you are eating a varied and well-balanced diet, ensuring you consume around 20g of protein at each meal, you are probably reaching your daily requirements."
Sure, protein shakes might be a convenient way of streamlining the macronutrient, but Rhiannon advised supplementing with things like nuts or hummus and veggie sticks - food that contains protein without any extra sugar.
The protein-ification of everything is making the fitness industry big bucks.
The sports nutrition market is set to grow to £35.19 billion, from £22.06 billion in 2016.
But it's not just gym junkies who are responsible for that growth; much of it comes from people identifying as vegetarians and vegans - and wanting to supplement their plant-based diets.
David Cleary is a vegan personal trainer and he tells The Sun that while issues arising from excess protein might be uncommon, it does mean that you're getting an excessive amount of your calories from protein and therefore are missing out on essential fats, fibre, fruits, vegetables and grains.
"This can actually harm your recovery and ability to retain and build muscle," he said.
"The advantages of a vegan diet focusing mostly on whole foods like fruit, vegetables, grains, legumes, nuts and seeds provide all those essential fats, fibre, micronutrients, carbohydrates plus protein.
Although protein will "almost certainly be lower" on vegan diets, compared to a meat and dairy-heavy regimes, David said that "the simple addition of some higher protein options like tofu, tempeh, meat alternatives and plant protein powder will help you reach your daily targets".
Can you overdose on protein?
Elite athletes can eat up to 3.5g per kg of body weight daily without having any issues.
The thing is that most of us aren't professional sportspeople, so our bodies don't need - and can't process - huge quantities of the stuff.
Consuming over 2g per kg of body weight, for most of us, is too much, and can lead to all sorts of chronic illnesses, from diabetes to kidney disease.
Symptoms associated with over-consumption include:
- diarrhoea
- headache
- irritability
- nausea
- fatigue
- dehydration
- indigestion
"The NHS recommends 0.75g of protein for adults for each kilogram they weigh, but sportspeople, athletes, bodybuilders and even regular gym goers will consume considerably more," he added.
"This group will often consume between at least 1.2g of protein per kg, with some consuming over 2.0g per kg. For example, a 90kg male consuming 1.5g of protein per day will aim for 135g of protein daily.
"100g of chicken breast contains roughly 30g of protein."
When it comes to muscle recovery, David says that there is evidence to suggest that between 1.2g-1.8g per kg spread out over the day can improve and aid muscle repair and building.
"For example, a 90kg male consuming 1.5g of protein per day will aim for 135g of protein daily.
"One medium chicken breast contains roughly 30g + of protein and the issue with this is people can eat two or three chicken breasts three times a day, plus eggs, protein shakes, greek yoghurt and often end up well over their actual protein needs for the day."
We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368. You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours