PSA: Your protein-packed diet could be harming you

Know when enough is enough

Whether you’re intentionally trying to up your daily protein intake or not, there’s no shortage of protein-packed snacks on the shelves at health food stores and supermarkets. But despite the widely recognised benefits of the popular nutrient, is there such a thing as too much protein? 

From yoghurts to packaged pasta, it seems like almost every pantry and refrigerator staple has a protein-packed alternative on the market right now, with popular brands jumping aboard the consumer trend.  

As someone who has an aversion to the processed form (I will leave the kitchen if I catch a whiff of my partner’s post-workout smoothie) this protein frenzy taking over every aisle in the supermarket is nothing short of mind-boggling. 

While there’s no denying the important role protein plays in our everyday function, do we really need to sacrifice the smell, taste and texture of our favourite snacks in order to achieve the recommended intake?

How much protein should we be consuming?

According to Michaela Sparrow, a nutritionist, longevity expert and MyFitnessPal ambassador, how much protein we should aim to consume each day depends on a number of fluctuating factors, such as a person’s weight, age, exercise habits and health goals. 

“A general rule of thumb for healthy adults is 1.2 to 2.0 grams of protein per kilogram of body weight per day, with higher needs for those who are active, older, or aiming to maintain or build muscle mass,” she says.

For example, a 70kg person may need between 84 to 140 grams per day, with their lifestyle habits and long-term health goals dictating where exactly on this spectrum they should sit. With so much variation at play, it’s no surprise many Aussies are confused when it comes to how much – or how little – they should be working into their diet.

“According to the latest research from MyFitnessPal, 91 per cent of Australians say they have no idea how much protein, fibre, carbs, sugar, or salt they consume daily, which makes hitting nutrition goals even harder,” explains the nutritionist. “This is where nutrition tracking apps can be a valuable tool - to bring awareness to what you're actually eating and help spot gaps you didn’t know were there.”

Women, older adults, and those not consciously tracking their intake are the most likely to fall short of their protein targets. 

Michaela Sparrow, a nutritionist, longevity expert and MyFitnessPal ambassador. Image: Supplied

Is there such a thing as too much protein?

With so many people falling short of their protein intake, it’s no surprise that products and brands promoting the nutrient have rapidly gained popularity among consumers. But is adding processed forms of the nutrient really the answer?

“More doesn’t always mean better, and not all protein products are created equal,” warns Sparrow, adding that while it’s generally safe for healthy individuals to consume higher amounts of protein, relying heavily on processed supplements (like protein bars, ready-made smoothies, and snacks) can lead to a variety of unwanted symptoms. 

According to the nutritionist, regularly consuming too much protein can lead to digestive upset such as bloating, loose stools and constipation, stress on the kidneys, and lead to a deficit of other important nutrients. Additionally, consuming too many processed protein products usually introduces an influx of artificial sweeteners, poor-quality oils, or unnecessary additives. 

Is there such a thing as too much protein? Image: iStock

Is too much protein dangerous for the body?

While there’s no denying popular protein snacks are helpful when it comes to boosting our intake on the go (and even considered tasty to some), most of the ones on the market are low in fibre, healthy fats, and key micronutrients like magnesium, zinc, and B vitamins, “They may also lack the complexity and variety your body and gut microbiome need for long-term health,” Sparrow says.

“As a result, you may experience blood sugar crashes from low-fibre or high-sweetener options, cravings and energy dips due to imbalanced macronutrients, gut issues from artificial ingredients and sugar alcohols, and a cycle of snacking that doesn’t actually support nourishment or satiety.”

The processed nature of most popular protein snacks, being low in dietary fibre and phytonutrient diversity, can negatively impact your gut microbiome over time. 

“Overconsumption of sweeteners, emulsifiers, and certain preservatives commonly found in protein products may disrupt the balance of beneficial bacteria in the gut, potentially contributing to bloating, inflammation, and digestive discomfort,” explains Sparrow.

Too much protein can negatively impact your gut microbiome over time. Image: Pexels

Where we should get our protein from instead

With 65 per cent of Australians wanting to incorporate more proteins into their diet, the convenience and taste of processed bars and supplement powders in giant black tubs is understandably enticing to most. 

However, the nutritionist recommends first sourcing your daily protein from whole foods, “They provide fibre, antioxidants, healthy fats, vitamins, and minerals that support everything from energy to metabolism to gut health,” she says. “They’re also much better for building habits that last.

Some easy wholefood-based protein sources that Sparrow recommends building your diet around include eggs, tofu, greek yoghurt, cottage cheese, nuts, chicken or turkey mice, lentils and chickpeas. 

“If you’re unsure how much of your protein is coming from real food versus supplements, logging your meals in a nutrition app like MyFitnessPal can be incredibly helpful. It gives you visibility on what’s missing and where simple swaps can make a big difference,” suggests Sparrow.

In addition to sticking to wholefood sources, it’s also important to avoid ‘protein loading’ – over-consuming protein at dinner and under-consuming it at breakfast and lunch – to avoid negatively impacting satiety, metabolism, and muscle preservation. 

Originally published as PSA: Your protein-packed diet could be harming you