Eggs-actly how much protein do we need, can you have too much and will it help me lose weight?
WE’RE a society obsessed with protein. Scan the supermarket shelves and you’ll find everything from breakfast cereals to smoothies now comes in “high-protein” versions.
Plus, everyone nowadays seems to be wandering around with a protein shake.
While some of it is marketing, it’s also being fuelled by “strong not skinny” culture and our collective carb-phobia.
But what is the truth about protein? How much do we need and where should we be getting it from?
Why do we need protein?
PROTEIN (which is made up of amino acids) is, alongside carbohydrates and fats, one of the three macronutrients required by the human body for health and survival.
“Dietary protein supplies the bricks and mortar of the human body,” says nutrition therapist Ian Marber.
“It’s required for the initial development and subsequent maintenance of organs, teeth, nails, muscles, brain and nervous system.”
In other words, we can’t live without it. But the amount you need is less than you might think.
How much is enough?
GUIDELINES suggest that your daily intake should be around 0.75g of protein for every kg of bodyweight.
That means a woman weighing 60kg (or just under 9st) should be eating 45g of protein a day.
Given that a 100g chicken breast contains around 31g of protein and a small pot of plain yoghurt contains 5g, you’re probably eating enough already.
In fact, the British Nutrition Foundation says that on average women in the UK eat 64g of protein a day.
According to Ian, that’s because unlike fat and carbs protein still has a largely untainted reputation, so we’re not scared of upping our intake.
Should I up my protein to lose weight?
ONE study by the Nutrition Journal found that women who snacked on a high- protein yoghurt in the afternoon were less hungry and ate fewer calories at dinner than those who snacked on a chocolate bar or crackers.
This was borne out by another study by the University of Washington that found when people ate 30 per cent of their daily calories as protein, rather than carbs or fat, they cut their overall intake by 441 calories a day.
Further research has found that upping your protein intake to between 1.2g and 1.6g per kg per day – that’s 72g to 96g for a 60kg woman – helps with weight management, according to The American Journal of Clinical Nutrition.
To get your protein, you could have three scrambled eggs for breakfast with a small glass of skimmed milk (26g).
At lunch, try a lentil salad (26g), and then at dinner a grilled chicken breast (31g per 100g) with steamed veg.
If you’re trying to lose weight, ensure your extra protein doesn’t add up to extra calories, and swap calorie-dense carbs, such as bread and pasta, for more protein-rich sources.
Protein swaps
CHOOSE natural sources over processed options.
Instead of a protein bar, try a bowl of edamame.
Swap protein granola for fat-free cottage cheese.
Don’t go for a protein shake – instead try a tin of crabmeat.
What if I’m going for strong not skinny vibes?
WHEN you’re looking to build muscle, all those protein powders come into their own, right? Well, not really – despite what the ‘gram might lead you to believe.
“Social media seems to perpetuate the notion that protein equals health,” says Ian.
“People who exercise and have toned muscles talk about protein as if it is essential to their regime, but although muscle building requires some protein, it doesn’t demand as much as people think.”
In fact, in 2017 the British Journal Of Sports Medicine published a paper that analysed 49 studies into the effect of protein supplementation on muscle strength and size when weight training.
It found anything more than 1.6g per kg per day – which, for a 60kg woman, would be the daily diet plus, say, 20 almonds (6g) and a pot of natural yoghurt (around 7.5g) – doesn’t give any additional benefit.
Having a baby?
GROWING a new human inside you certainly gives you licence to eat a bit more protein – so treating yourself to the occasional steak is most definitely in order.
“In pregnancy, protein requirements for an average woman do increase (to around 1.25g per kg per day, so about 75g for a 60kg woman).
“This highlights the role of protein in growth and development,” says Ian.
Over 40?
IT’S also worth increasing your protein intake as you get older, as muscle mass naturally decreases from around the age of 40.
Keeping your protein intake up and doing weight-bearing exercise, whether it’s lifting weights, climbing stairs or running, can offset this.
Although there’s no decade by decade analysis at the moment, the latest recommendations suggest around 1.2g per kg per day is about right for women in their 40s and beyond.
Can you have too much of a good thing?
“PROTEIN in excess is relatively benign,” says Ian.
“Any excess is excreted, although it’s worth remembering that the calories in protein-rich foods are treated the same way as calories in any other food. So if you eat more calories than your body can use, you’ll put on weight, whether they come from chicken or a doughnut.”
High-protein diets have been linked with high cholesterol, increased risk of cancer and cardiovascular disease, but that could be a result of eating a lot of red meat and high-fat dairy products (as opposed to leaner or plant-based sources of protein).
However, if you suffer from kidney disease, eating too much protein could cause serious problems.
What about veggies?
THERE’S no need for vegans or veggies to fear you can’t get what you need protein-wise.
In fact, even if you’re a dedicated meat eater, getting your protein from a wide variety of sources is a good way to ensure you’re eating a balanced diet.
“Complete protein sources [containing all nine of the amino acids the body requires] include soya products – such as tofu and edamame – as well as nuts, legumes, Quorn and avocado,” says Ian.
“There’s also protein in oats, quinoa and rice.”
Is it time to ditch the bars and shakes?
THAT synthetic protein powder taste can be quite gross.
“Given that we can get protein from everyday foods, why do we need a supplement?” asks Ian.
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“Add the word ‘protein’ into a product and sometimes we overlook fat, carb and fibre levels.
“Protein does not equal health in the way that it’s being marketed.”
Time to put down that “protein-packed” chocolate muffin, then.
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