How much protein should you have in your diet?

ended 05. May 2021

The Daily Star is writing a piece on how high protein diets are all the rage right now, with the result that a growing number of people seem to think vegetarians can't get enough protein naturally. But is this true and are people these days eating too much protein? They after alert_responses to some, or all, of the following Qs… 

  • Can there be too much protein in your diet? 
  • What are the negative effects of excessive protein? 
  • How can you calculate how much protein you need for your size, gender and activity level? 
  • What are some lesser known sources of protein? 
  • Are high-protein bars, shakes and smoothies usually necessary in a meat-eater's diet? 

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1 responses from the Newspage community

Premium
Ola Molade
Director/Coach at Gr8 New Me
"Too much protein in the body can have a detrimental effect on a person's kidneys and liver. Some people also suffer from bad breath, stomach complaints such as constipation and diarrhoea, and dehydration. "It is also worth noting that, if protein is accompanied by excessive fat (this is normal if protein is obtained via meats), too much can lead to weight gain over time. "A protein calorie is still a calorie and if you are eating too many calories for your energy needs you will still gain weight. "The amount of protein an adult requires depends on their weight and typical physical activity. Requirement increases the more active you are. Recommended values for the general population, as opposed to elite athletes, are: - Sedentary/Light exercise - 0.75-1g per Kg - Regular moderate endurance activity - 1.0-1.2g per Kg - Regular moderate to high intensity endurance activity - 1.2-1.6g per Kg - Regular exercise that is intermittent in nature (e.g. football) - 1.4-1.7g per Kg - Strength / power training - 1.6-2.0g per Kg "The weight loss typically experienced by people who switch away from carbs in their diet is actually muscle and water loss not fat loss. "The disadvantage of losing muscle is that your metabolic rate reduces. This means it will be harder to lose weight going forwards. This is why the weight loss stops after a few weeks."