HOW MUCH PROTEIN IS TOO MUCH?

Protein is an essential macronutrient required by the human body for growth and maintenance.

Foods rich in animal protein include meat, fish, dairy products and eggs, while plant foods high in protein are mainly legumes, nuts and grains.

The Australian recommended daily allowance, or RDA, for adults is 0.75-0.85g/kg/day. For a 70kg woman, this would calculate to around 53g protein per day.

High-protein diets, defined as an intake above the current RDA, are promoted intensively by the nutritional supplement industry and endorsed by countless celebrities, for muscle development and body fat loss.

However, numerous adverse effects have been identified with excessive protein consumption, including bone disorders, renal issues including kidney disease and kidney stones, increased cancer risk, liver function disorders, and higher risk of cardiovascular disease.

Muscle protein synthesis has also been shown to be stimulated maximally at 20-30g, meaning if you consume more than this in one sitting, or in one meal, it won’t benefit muscle development.

So, all those expensive protein shakes may not be worth downing multiple times a day, when you could get the same amount of protein from a cup of milk or a few eggs. Good quality protein sources include (one serve):

■ 150g raw weight beef, chicken, or fish

■ 100g tofu

■ 95g can tuna

■ 1 cup milk

■ Tub yoghurt

■ 2 eggs

■ 30g nuts

Currently, there is no scientifically reasonable evidence to recommend consuming protein above the current RDA. Include 20-30g of both animal and plant protein, if you consume animal products, at each meal every day for optimal benefits.