Beware a high protein regime

INDUSTRIAL-size tubs of protein powder seem to dominate the shelves of every health-food store these days, but they are – for most people – unnecessary.

Consumption of protein by Britons has risen by two per cent in just four years, according to research firm Mintel. But do we need an extra helping? The recommended daily protein intake for an adult is about 50g, which is equivalent to about oneand-a-half chicken breasts.

Not only is anything beyond this amount likely to result in excess calories, but evidence suggests that a high amount of protein may be harmful.

US researchers found that children whose mothers regularly consumed more than the recommended daily amount of protein during pregnancy were considerably shorter. And studies of women aged 50 to 79 have found a significantly higher risk of heart failure among those who ate a high-protein diet.

So how much should we be having? Sports dietician Renee McGregor says: ‘It’s best to stick to between 40g and 50g a day. There’s a misconception that the more protein you eat, the more muscle you make. That is not strictly true. If you eat any excess calories and your body doesn’t utilise them, the rest will be stored as fat.

‘I would always advise lowfat food sources over protein powders. It’s very easy to get enough protein from a diet that includes eggs, cheese, milk, lean meat and fish.’