Eating too much protein can strain your kidneys but too little is bad for your muscles - so are YOU getting the right amount?

‘It’s important to eat protein every day, as it’s involved in everything from muscle repair and immunity, to making hormones and enzymes,’ says Dr Frankie Phillips, a registered dietitian and spokesperson for the British Dietetic Association.

It also keeps you feeling full for longer, warding off the need to snack and so aiding weight loss.

 

U.S. study published last month involving 52 to 75-year-olds found that doubling the recommended daily protein intake to 1.5 g per kg of body weight helped build muscle. 

 

But this was only a small study — and eating more protein than we need can put a strain on the kidneys, which help to break down the excess.

 

Even if you do need extra protein, Dr Phillips says it’s still better to get it from normal food rather than a protein-enriched product because you benefit from accompanying nutrients. 

 

Animal proteins such as red meat, poultry, fish, eggs and dairy products are the highest-quality sources, because they contain the full set of nine essential amino acids — the building blocks of protein.

 

Non-animal sources include beans, lentils, nuts, and wholegrains, but these lack one or two essential amino acids.

 

That’s why vegetarians and vegans must eat a varied diet.

Some of the new protein products market themselves as helping to maintain energy throughout the day, but ‘it’s harder for your body to burn protein for energy’, says Dr Phillips. 

 

‘For sustained energy, always combine protein with a carbohydrate — a cheese sandwich, for example