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Health Line
02-06-2025
- Health
- Health Line
Is More Protein Always Better?
While protein plays a vital role in a healthy diet, increasing intake beyond the body's needs doesn't necessarily lead to additional benefits. Plus, the health effects can vary significantly depending on the source of the protein. Protein is widely marketed as the cornerstone of a healthy diet, particularly in fitness culture and muscle-building communities. This narrative, sometimes referred to as 'protein propaganda,' promotes the idea that more protein automatically means better health, greater strength, and improved performance. While this nutrient is undeniably essential for muscle repair, immune support, and general health, the assumption that more is always better, no matter the source, is not supported by evidence. Here's what the research actually reveals. Health consequences of too much protein The body requires protein to repair tissues, produce enzymes and hormones, and support immune function. However, the idea that more of this nutrient directly translates to more muscle or better health is oversimplified. Excessive protein intake, especially beyond the body's needs, may not provide additional benefits and could potentially have drawbacks. Research suggests that very high protein intakes may not provide additional benefits and could lead to potential health concerns. This is especially the case when intake consistently exceeds the body's ability to use it effectively. It can put extra strain on your kidneys If you eat more protein than your body needs, especially over 2 grams (g) per kilogram (kg) of body weight a day (that's more than 140 g for someone weighing 70 kg, or 154 pounds), your kidneys have to work harder to get rid of the extra waste after breaking it down. Over time, this extra workload may cause damage, especially if you already have kidney problems or are at higher risk due to conditions like diabetes or high blood pressure. This is especially important if you're using protein supplements in high amounts. For instance, research from 2023 has linked high intake of these supplements to increased kidney strain, which may raise the risk of chronic kidney disease over time. Your body can only use so much for building muscle Research shows that your body can only use about 0.4 g of protein per kg of body weight in one meal to build muscle. That's around 28 g per meal for someone weighing 70 kg (154 pounds). Eating more than that won't necessarily build more muscle. Instead, the extra is often just used for energy or removed as waste. Spreading your protein across four meals per day helps your body use it more effectively. It can crowd out other important nutrients If you're overly focused on getting lots of protein, you might miss out on other important parts of a healthy diet, like fruits, vegetables, whole grains, and healthy fats. These provide fiber, vitamins, and minerals your body also needs to stay healthy. It may upset your gut Diets that are high in protein, especially from animal sources, can alter the balance of bacteria in your gut. This can affect digestion and may even lead to inflammation or other long-term health issues. Getting more protein from plant-based foods may be better for your gut health. Diets very high in protein, particularly from animal sources like meat, can disrupt the natural balance of bacteria in your gut. This imbalance may affect digestion and increase inflammation, which, over time, can contribute to gut-related problems and diseases such as inflammatory bowel disease (IBD). While some animal proteins, like dairy, might have protective effects, excessive meat consumption has been linked to a higher risk of gut inflammation. Overall, eating large amounts of animal-based protein may upset gut health, highlighting the importance of a balanced diet that includes a variety of protein sources. Personalized protein needs Determining the right amount of protein involves considering several factors: Activity level: More active individuals or those engaging in intense training may require more protein to support muscle repair and growth. Age: Older adults may need higher protein intake to prevent muscle loss associated with aging. Health goals: Individuals aiming to lose weight may benefit from higher protein intake to promote feelings of fullness and preserve lean muscle mass. Body composition: Those with higher muscle mass may require more protein to maintain and build muscle. Training intensity: Intense training plans may increase protein needs to repair and build muscle tissue. For most people, meeting the recommended protein requirements through a varied diet is sufficient to support health and fitness goals. Considerations for protein consumption When evaluating protein intake, consider these factors: Nutrient balance: Protein should be measured in specific units, for example, 30 g of protein, for accuracy. Quality versus quantity: The source and quality of protein matter as much as the amount. Whole food sources like lean meats, fish, eggs, dairy, legumes, and nuts provide additional nutrients beneficial for health. Individual variation: Protein needs vary based on personal factors, including age, weight, and activity level. Timing: The time that you consume protein can affect its effectiveness for muscle recovery and growth. Distributing protein intake evenly throughout the day may be more beneficial than consuming large amounts in one meal. Takeaway While protein is undeniably important for health, strength, and recovery, research does not support the idea that more is always better. Overconsumption of protein, especially from meat and supplements, can lead to health risks like kidney strain, gut imbalance, and nutrient deficiencies. A balanced approach that focuses on the quality and variety of protein sources, not just increasing the amount, is key to supporting long-term health.
Yahoo
27-05-2025
- Business
- Yahoo
Saudi Arabia $485+ Mn Energy Drink Market Forecast & Opportunities, 2030F: Health Awareness Drive Expansion, Sustainable Packaging Gains Traction as Consumer Demand Rises
Opportunities in Saudi Arabia's energy drink market stem from rising health awareness, urbanization, and social media influence. As busy lifestyles elevate demand for energy-boosting drinks, increased disposable income and government support for fitness amplify market growth. Emphasizing sustainable packaging attracts eco-conscious consumers. Saudi Arabian Energy Drink Market Dublin, May 27, 2025 (GLOBE NEWSWIRE) -- The "Saudi Arabia Energy Drink Market by Region, Competition, Forecast & Opportunities, 2020-2030F" has been added to Saudi Arabia Energy Drink Market was valued at USD 398.41 Million in 2024 and is projected to reach USD 486.11 Million by 2030, rising at a CAGR of 3.37% Market expansion is fueled by increased awareness of health and wellness, leading consumers to seek functional beverages that offer energy and mental alertness. As urbanization progresses and lifestyles grow busier, demand for portable, energy-boosting solutions continues to rise. The market also benefits from the influence of social media and digital campaigns that resonate strongly with younger demographics. A surge in disposable income is enabling greater consumer spending on premium and branded energy drinks. Furthermore, the government's backing of fitness culture and sports events has heightened interest in performance-enhancing beverages among active individuals. These combined dynamics are shaping a resilient and steadily growing market landscape across the Kingdom. Key Market Drivers: Rising Working Population Coupled with Their Hectic Schedules The expanding working population in Saudi Arabia, which accounts for approximately 73.2% of the total population as of 2024, is a key driver of energy drink consumption. As more individuals engage in full-time employment and juggle increasingly demanding routines, the need for quick energy-boosting options has grown. Energy drinks are increasingly seen as a practical solution for professionals in sectors such as healthcare, education, and corporate offices who seek enhanced focus and reduced fatigue throughout their workday. The rise of dual-income households and the growing participation of women in the workforce have further strengthened demand for convenient and functional beverages. Energy drinks have become integral to helping busy individuals sustain energy levels and maintain productivity in fast-paced environments, solidifying their role in daily routines. Key Market Challenges: Intense Competition Among Major Players The Saudi energy drink market faces heightened competitive pressures due to the presence of established international brands and emerging local players. Global giants like Red Bull and Monster compete alongside regional favorites such as Power Horse and Bison, creating a crowded marketplace. Private label and budget-friendly alternatives appeal to cost-conscious consumers, adding further complexity. Price competition and similar product offerings make it challenging for brands to achieve differentiation and retain customer loyalty. In addition, government regulations - such as restrictions on energy drink marketing and sponsorship - limit promotional opportunities and brand visibility, especially for foreign companies reliant on aggressive marketing. These dynamics compel manufacturers to innovate, adapt, and invest in strategic distribution to stay competitive and maintain market share. Key Market Trends: Increased Focus on Sustainable Packaging A growing trend in Saudi Arabia's energy drink market is the transition to sustainable packaging. Environmentally conscious consumers are driving demand for eco-friendly alternatives, encouraging manufacturers to adopt recyclable and reduced-plastic packaging formats. Research shows that a majority of consumers are more inclined to purchase products with environmentally responsible packaging. As a result, companies like Tetra Pak are introducing plant-based packaging and supporting local recycling initiatives to align with sustainability goals. This focus on green packaging not only meets consumer expectations but also supports the Kingdom's broader environmental and circular economy initiatives. Energy drink brands that prioritize sustainability are better positioned to win consumer trust and build long-term brand equity. Key Attributes: Report Attribute Details No. of Pages 82 Forecast Period 2024 - 2030 Estimated Market Value (USD) in 2024 $398.41 Million Forecasted Market Value (USD) by 2030 $486.11 Million Compound Annual Growth Rate 3.3% Regions Covered Saudi Arabia Report Scope Key Players Profiled in this Saudi Arabia Energy Drink Market Report: PepsiCo, Inc. Monster Energy Company Taisho Pharmaceutical Holdings Co., Ltd Amway Corporation Nestle S.A. Coca-Cola HBC AG Monarch Beverages Hell Energy Celsius Zoa Energy, LLC Saudi Arabia Energy Drink Market, by Type: Organic Non-Organic Natural Saudi Arabia Energy Drink Market, by Target Consumers: Teenagers Adults Geriatric Population Saudi Arabia Energy Drink Market, by Distribution Channel: Store-Based Non-Store Based Saudi Arabia Energy Drink Market, by Region: Eastern Western Northern & Central Southern For more information about this report visit About is the world's leading source for international market research reports and market data. We provide you with the latest data on international and regional markets, key industries, the top companies, new products and the latest trends. Attachment Saudi Arabian Energy Drink Market CONTACT: CONTACT: Laura Wood,Senior Press Manager press@ For E.S.T Office Hours Call 1-917-300-0470 For U.S./ CAN Toll Free Call 1-800-526-8630 For GMT Office Hours Call +353-1-416-8900Error while retrieving data Sign in to access your portfolio Error while retrieving data Error while retrieving data Error while retrieving data Error while retrieving data
