Although proteins are one of the main nutrients needed by the body, their requirement depends on physical activity, body weight, and other individual circumstances.
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“To be healthy, a person needs to consume on average 0.8 g of protein per kilogram of body weight. For example, a person weighing 70 kg needs to consume 56 g of protein per day. People who exercise and aim to build muscle mass need to consume from 1.4 g to 2 g of protein per kilogram of body weight. Another group of people who need to consume more protein are pregnant and breastfeeding women. They need to consume as much as 1.7 g of protein per kilogram of body weight during pregnancy,” says M. Kaminskaitė.
The pharmacist recommends taking protein supplements only if it is not possible to get enough protein for your body weight.
“If your goal is to live healthily and eat a balanced diet, then it is possible to get the required amount of protein with a balanced diet. However, if that is not possible, you can use protein supplements, for example, by making a protein shake,” advises M. Kaminskaitė.
If your goal is to live healthily and eat a balanced diet, then it is possible to get the required amount of protein with a balanced diet.
According to the pharmacist, a higher intake of protein does not mean more muscle mass.
“There is a very good saying – too much of anything is unhealthy. Therefore, I always suggest using everything in moderation. Weight does not decrease from too much protein either; a calorie deficit is needed for that. And protein certainly helps maintain a feeling of fullness longer. However, consuming only protein over time may lead to a deficiency of other important nutrients in the body,” she points out.
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Excess protein can become a burden for kidneys and liver
Consuming more protein than needed can cause various digestive disorders. Often, bloating, constipation, and frequent urination occur.
“Body weight may also increase because the body cannot process the amount of protein received and stores the excess as fat,” emphasizes M. Kaminskaitė.
According to the pharmacist, a high-protein diet is strictly prohibited for people with kidney diseases, liver damage, and other metabolic disorders.
“The kidneys filter protein breakdown waste. Due to excess protein, damaged kidneys are forced to work too hard, which can further worsen their condition. Damaged liver, for example, in advanced liver cirrhosis, cannot properly process protein by-products. This can cause toxins to dangerously accumulate in the blood. People with these diseases must follow strict low-protein diets,” she warns.
“High in protein” on the label does not yet mean a quality balance
The pharmacist advises choosing protein products responsibly and consuming them in moderation. She urges paying attention to the composition of protein supplements.
“They must be of good quality – high protein concentration in one serving, short ingredient list, appropriate type of protein, no added sugar. I would choose protein bars last because the label may say the product is high in protein, but when you look at the ingredients, the protein amount is negligible – overshadowed by sugars and fats,” says M. Kaminskaitė.
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