Protein: Behind the supplement we can't get enough of

Sydney Morning Herald

11 hours ago

Although protein is important for overall health, much of its popularity stems from the macronutrient's association with two things: building muscle and weight management.
Protein is key to maintaining muscle and supporting bone growth. Credit: Getty
'Dietary protein is involved in appetite regulation. It helps us feel fuller for longer,' says Associate Professor Nick Fuller, from the University of Sydney.
However, while it can play a role in curbing hunger, Fuller says that increasing your protein intake over the recommended daily intake (RDI) is not always the answer; in fact, it can have the opposite effect.
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'The body can't store protein, so once its needs are met, protein will be used for energy or stored as fat,' he says.
When it comes to muscle mass, again, protein is only one piece of the puzzle.
'Eating protein is the queen, exercise is the king, together they make the kingdom,' says Evangeline Mantzioris, program director of the nutrition and food sciences degree at the University of South Australia.
'In other words, you won't get muscle mass just by eating protein or eating lots of it, you need to do resistance training as well.'
How much protein we need from our diet varies throughout the lifespan.
Some individuals, such as children and teenagers experiencing growth spurts, have higher protein needs. Additionally, peri- and post-menopausal women and older adults require more protein to prevent muscle loss. However, the recommended daily intake for adults ranges from 0.75 for women to 0.84g/kg for men of body weight, which is around 46-64 grams of protein each day.
Most of us get sufficient protein from our diets without the need for supplementary products like powders. Credit: iStock
That's equivalent to about 180 grams of cooked chicken per day, for an average healthy adult, including those looking to manage their weight or build lean muscle.
While many people are focused on adding protein to their diet by consuming commercial products, '99 per cent of healthy Australians are actually meeting their protein needs without them', says Mantzioris.
'Even if people think they aren't getting a healthy amount of protein, they probably are through their main meals,' she says. Do we really need commercially processed protein-supplemented foods and beverages?
According to the experts, the simple answer is no.
'Protein has become this cult-like fixation,' Fuller says. 'One minute it's no carbs, then no sugar, keto and now it's high protein, it's just another dieting fad that we don't need.'
Another issue with consuming highly processed protein-rich products is that, aside from protein, they don't offer any other dietary benefits or include ingredients that aren't good for us.
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'In some cases, 'high protein' products, such as bars and cereals, are marketed in a way to make them appear healthy, when in fact they may contain high quantities of sugar, sodium, or saturated fat, and would be classified as a 'discretionary' food,' Rebuli says.
'Look past the marketing on the package and check the nutrition information panel and ingredient list, or look for the health star rating.'
But perhaps worst of all, is that the extra protein is often 'taking up the serving of another food type, which contains nutrients and vitamins that you do need, which can mean some people aren't getting their recommended serving of those,' adds Mantzioris.
It's all about balance and going back to basics.
'We did not evolve on supplements, we evolved on whole foods like dairy, meat and fish,' says Mantzioris.
Other foods naturally high in protein include eggs and plant foods like legumes, beans, nuts, seeds, and soy products. 'These remain the best source of protein for most people', she says.
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