Protein warning: Five signs you’re getting too much – should you take supplements?


The Dietary Reference Values for protein are based on estimates of need, explains the British Nutrition Foundation.

It says: “For adults, an average requirement of 0.6g of protein per kilogram bodyweight per day is estimated. The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram bodyweight per day in adults.

“This equates to approximately 56g/day and 45g/day for men and women aged 19-50 years respectively.

“There is an extra requirement for growth in infants and children and for pregnant and breast feeding women.”

Athletes or people with a health goal in mind, such as building more muscle, may increase the amount of protein in their daily diet and take a protein supplement.

Dr Thornber added that too much protein can also lead to weight gain and heart disease and increased cancer risk.

He advised: “If you feel you’re consuming too much protein in your diet and experiencing any side effects or if you’re thinking of starting a protein-based diet, see your GP to see if it’s suitable for you.”

Protein is highly recommended in a daily diet as proteins are essential for several functions in the body. It helps with growth, brain development, healthy bones and the production of hormones. Proteins are made up of ‘building blocks’ called amino acids, and can be found in meat, fish, eggs and dairy products. High-protein diets have also been shown to be helpful with reducing fat, losing weight, increasing satiety, or a feeling of fullness, and retaining muscle.

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