Protein has become the star of the health and fitness world. From shakes and snack bars to cereals and yoghurts, it seems everything is being marketed as ‘high protein’.
Many of us are keen to add more protein to our diets, but is this surge in popularity driven by genuine health benefits, or are we simply buying into a trend?
Why is Consuming Protein Important?
Protein is one of the three essential macronutrients our bodies need to function properly, alongside carbohydrates and fat. It plays a vital role in building and repairing tissues, producing enzymes and hormones, and supporting immune health. Your body relies on protein to maintain muscles, bones, skin, and other critical tissues. Unlike carbohydrates and fat, protein isn’t stored in large reserves, which means we need to consume it regularly through our diet.
How Much Protein Do You Need Each Day?
Understanding your daily protein requirements is key to supporting overall health. According to the British Heart Foundation, the average adult needs around 0.75 grams of protein per kilogram (kg) of body weight per day. So, if you weigh 70 kg, your recommended protein intake is approximately 52 grams per day.
This is a general guideline, your ideal protein needs may vary depending on factors like your age, weight, height, and activity level.
To help visualise what this looks like in your diet:
The good news is most people who eat a balanced and varied diet get enough protein without needing supplements like protein powders or fortified foods. However, those following a plant-based diet may need to be more mindful of their protein intake to ensure they’re meeting daily requirements.
Can Too Much Protein Be Harmful?
Many people believe that eating more protein automatically leads to bigger muscles and better health. While protein is essential for building and repairing tissues, consuming more than your body needs doesn’t necessarily offer extra benefits.
In fact, consistently eating excessive amounts of protein can:
- Strain the kidneys, particularly in people with existing kidney conditions
- Lead to an unbalanced diet, particularly if high-protein foods are replacing important sources of vitamins, minerals, and fibre
- Contribute to dehydration, as the body requires more water to process protein
- Lead to unwanted weight gain, if excess protein increases overall calorie intake
If you’re following a high-protein diet, it’s important to balance it with plenty of fibre-rich foods like wholegrains, vegetables, and legumes. These support digestive health and help maintain overall nutritional balance.
Is Plant-Based Protein Just as Good as Animal Protein?
As more people adopt vegetarian or vegan diets, plant-based protein has become an increasingly important part of the health conversation. Foods like beans, lentils, tofu, tempeh, quinoa, nuts, and seeds are rich in protein and offer valuable nutrients such as fibre, iron, and healthy fats.
You don’t need to eat animal products to meet your daily protein needs. A well-planned plant-based diet can provide all the essential amino acids your body requires, especially when you combine a variety of protein sources throughout the day.
Are High-Protein Supplements Worth It — or Just Clever Marketing?
With so many products labelled as “high protein”, it can be difficult to know which ones offer health benefits and which are simply clever marketing tactics. While protein bars, shakes, and snacks can provide a convenient protein boost, many are also high in sugar, artificial additives, and saturated fat, which may cancel out their health benefits.
High-protein products also tend to be more expensive than whole food alternatives. In many cases, naturally protein-rich foods like eggs, beans, lentils, yoghurt, and dairy offer similar or better nutrition at a lower cost. Just because a product is labelled “high protein” doesn’t mean it’s healthy or necessary, especially if you’re already meeting your daily protein intake through a balanced diet.
It’s crucial to avoid relying solely on high-protein supplements as your main source of nutrition. For the best results, always read the nutrition label and choose options with minimal added sugar and a short list of familiar, whole-food ingredients.
Do I Need to Take Protein Supplements?
Wondering if you need protein supplements to meet your daily needs? For most people, the answer is no. Whole foods high in protein, like eggs, fish, dairy, legumes, and nuts, not only supply quality protein, but also provide essential nutrients such as vitamins, minerals, and healthy fats that protein powders often lack.
That said, protein supplements can be helpful for people with specific dietary requirements, fitness goals, or limited access to fresh food. This includes athletes, older adults, and those following a plant-based or vegan diet. However, they should be viewed as a convenient addition to your diet, not a replacement for real, nutrient-dense food.
If you’re unsure whether you’re getting enough protein, speak with a nutritionist or GP to assess your individual needs.
Next Steps: Getting Protein, the Healthy Way
Protein is essential for a healthy diet, but most people meet their daily protein intake without needing extra supplements or fortified snacks. The growing popularity of high-protein foods and drinks could be driven by marketing strategies than actual health benefits.
If you're aiming for better overall health, the best approach is to focus on a balanced diet that includes a wide range of whole foods, not just protein. Prioritising nutrient-dense options like vegetables, wholegrains, lean proteins, and healthy fats can support your energy, digestion, and long-term wellbeing.
Remember: healthy eating is about variety and quality, not just hitting a protein target. Choosing whole foods over processed “high protein” products can help you stay well, avoid unnecessary additives, and keep your grocery bill in check.
Disclaimer: This blog is based on our own research, industry knowledge, and publicly available information from credible UK sources. It is intended for general informational purposes only and should not be considered medical or nutritional advice. Always consult a qualified healthcare professional, GP, or registered nutritionist before making changes to your diet or taking supplements, particularly if you have specific health conditions or dietary requirements.