Because of its popularity, the demand for both plant and animal-based sources of protein is increasing.¹ Where protein shakes were once considered to be the domain of fitness fanatics, now there is an increasing appetite for protein-rich foods.¹

But is this rise in the interest of dietary protein sources really necessary? How much protein do you actually need? And what happens when you get too much of it? Keep reading to find out.

How much protein should I eat per day?

Most adults need around 0.8–1g of protein per kg of body weight per day. Although people who are unwell, recovering from an operation, or who have a bad wound may need closer to 1.5g per kg.²

On average, the UK’s Department of Health recommends that women should eat 45g of protein and men should eat 55.5g of protein each day.³

It’s worth noting that this doesn’t take individual differences into account, so it’s important to consider your weight in kilograms, your exercise levels and whether you’re recovering from an illness or surgery.³For example, if you’re wondering how much protein is needed to build muscle, people who do regular, intensive exercise, including athletes, need to aim for more protein - around 1.2–2g per kg of body weight per day.^4,5

This is because, a few studies point out prolonged endurance training sessions can damage and disrupt the muscle being used, meaning that the body needs more protein to be able to repair the muscle and contribute to gains in muscle mass and strength.^6,7

However, whatever your protein requirements, it should be entirely possible to get all the eight essential amino acids you need by eating a wide range of protein-rich food (your body can only make some of these so you must get the complete range from your diet).⁸

Though of course, if your protein requirements are on the higher end, you may find it easier to reach your protein requirements by using supplements with guidance from a healthcare professional.

What is protein?

Protein is one of the most important macronutrients we need.⁹ Macronutrients are the nutrients we need in larger quantities that provide us with energy - others include carbohydrates and fat.¹⁰

In fact, there's growing evidence to suggest that eating protein at or above current dietary recommendations may have positive health benefits n certain groups of individuals.¹As a result, while protein is often emphasised for people who do a lot of exercise, it's a vital component of any diet.¹¹

The good news is that as long as you eat a varied and balanced diet, you’ll usually be able to get all the protein you need.^4,12,13

But, to make sure you’re getting enough protein in your diet, you should eat a wide range of different protein sources. Depending on your dietary preferences, you can choose to use animal or plant-based protein sources, including:^14,15

dairy products – one 200ml glass of milk contains 7g of protein, or one 120g pot of yoghurt contains 5g of protein
beans and pulses – half a can of lentils or chickpeas contains 10g of protein
fish – one small white fish fillet contains 19g of protein, or half a tin of tuna contains 15g of protein
eggs – two eggs contain 12g of protein
meat – 100g of chicken contains 27g of protein, and 100g of beef contains 22g of protein
nuts – one tablespoon of peanut butter contains 4.5g of protein, or 20g of nuts contains 4g of protein
milk alternatives – one 200ml glass of soya milk contains 6g of protein
tofu – 80g of tofu contains 6.5g of protein
Quorn – 100g of Quorn contains 14g of protein

There are lots of ways to fit protein into your diet – visit our high-protein breakfast ideas or our article on high-protein snacks for more inspiration.

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What does protein do?

Protein is made up of amino acids, which act as building blocks for our bodies.¹⁶ As a result, protein is really essential for so many bodily functions, like maintaining and growing muscle, as well as supporting bone health.²

As a result, protein deficiency is considered to be a form of malnutrition, with symptoms which can include:^17,18,19

unintentional weight loss
brittle hair and nails
a low body weight
fatigue
feeling weak and greater risk of bone fractures
getting ill often and taking a long time to recover

Cropped image of handsome young sportsman making notes while preparing sport nutrition in kitchen at home

Should I take protein supplements?

We live in an extremely busy world which is made even busier when you’re trying to fit in workouts around a job and life. But that’s not the only reason you might struggle to get the amount of protein you need.

For example, if you’re recovering from surgery or dealing with a health condition, preparing enough well-balanced meals to meet your protein intake needs may be difficult.

Thankfully, you don’t have to depend solely on your meals. If you’re looking for quick ways to get extra protein easily or on-the-go, protein supplements may be for you. Convenient protein supplements can include:

shakes – from whey protein shakes to fully plant-based shakes in a variety of flavours, you won’t struggle for choice when you just want to grab a high-protein drink from the fridge or cupboard
powder – whether you’re looking for whey protein, pea protein, legume protein, soy protein or creatine-based protein powders, you’ll be spoilt for choice
bars – with low sugar, low-carb, high-carb, high-protein options available and tasty flavours like chocolate and peanut butter, you’ll never get bored
snacks – if you’ve got a few minutes, grab a handful of wasabi-coated green peas, dark chocolate brazil nuts or brown rice snacks
smoothies – blend your protein powder of choice with fruits and veggies for a delicious powerhouse of nutrition. Use our smoothie recipes as inspiration

Want to find out more? Check out our guide on how to use protein powder .

Can I have too much protein?

In short, yes – too much protein can be bad for you. So, it’s important to stick to consuming the amount of protein recommended for your lifestyle and health profile, rather than simply eating as much as possible.²⁰

The final say

If you’re looking for convenient ways to increase your protein intake, take a look at our range of protein shakes, protein powders, and protein bars.

But remember, even though protein is an essential macronutrient and having a high-protein intake can have potential health benefits for some people, eating too much protein when you don’t need to may do more harm than good.^1,2,20

Importantly, if you’re thinking of increasing your protein intake, you should consider getting personalised nutrition advice based on your lifestyle from a healthcare professional.

Disclaimer

This article is for information only. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Food supplements must not be used as a substitute for a varied and balanced diet, and a healthy lifestyle. Consult a healthcare professional before making any health-related decisions.

Sources

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NHS. The importance of protein in your diet [Internet]. [Cited 2024 Apr 16]. Available from: https://www.berkshirehealthcare.nhs.uk/media/109513434/importance-of-protein-in-diet-bhp220.pdf.
Qin P, et al. A review on plant-based proteins from soybean: Health benefits and soy product development. Journal of Agriculture and Food Research. 2022;7(7):100265. Available from: https://doi.org/10.1016/j.jafr.2021.100265.
Egan B. Protein intake for athletes and active adults: Current concepts and controversies. Nutrition Bulletin. 2016;41(3):202–13. Available from: https://doi.org/10.1111/nbu.12215.
NHS. Overview - Malnutrition [Internet]. [Cited 2024 Apr 16]. Available from: https://www.nhs.uk/conditions/malnutrition/.
Taylor AK, Cao W, Vora KP, De J, Shieh WJ, Zaki SR, et al. Protein Energy Malnutrition Decreases Immunity and Increases Susceptibility to Influenza Infection in Mice. J Infect Dis. 2012 Sep 4;207(3):501–10. Available from: https://pubmed.ncbi.nlm.nih.gov/22949306/
Ioannis Delimaris. Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN Nutrition. 2013 Jul 18;2013:1–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/
Carbone JW, et al. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients. 2019;11(5):1136. Available from: https://doi.org/10.3390/nu11051136.
Deer R, Volpi E. Protein Requirements in Critically Ill Older Adults. Nutrients [Internet]. 2018 Mar 20 [cited 2024 Jul 16];10(3):378–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872796/
Public Health England. Government Dietary Recommendations — Government recommendations for energy and nutrients for males and females aged 1 - 18 years and 19+ years [Internet]. [Cited 2024 Apr 16]. Available from: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommen….
Wu G. Dietary Protein Intake and Human Health. Food & Function. 2016;7(3):1251–65. Available from: https://doi.org/10.1039/c5fo01530h.
Pim Knuiman, Maria Verbruggen, C, Mensink M. Protein and the Adaptive Response With Endurance Training: Wishful Thinking or a Competitive Edge? Frontiers in Physiology [Internet]. 2018 May 23 [cited 2024 Jul 16];9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974122/
Moore DR, et al. Beyond muscle hypertrophy: why dietary protein is important for endurance athletes. Applied Physiology, Nutrition, and Metabolism. 2014;39(9):987–97. Available from: https://doi.org/10.1139/apnm-2013-0591.
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Antonio J, et al. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition. 2014;11(1). Available from: https://doi.org/10.1186/1550-2783-11-19.
NHS. The Eatwell Guide [Internet]. [Cited 2024 Apr 15]. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/.
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Are you getting enough protein? Here’s what happens if you don’t [Internet]. UCLA Health; 2022 [cited 2024 Jul 16]. Available from: https://www.uclahealth.org/news/article/are-you-getting-enough-protein-heres-what-happens-if-you-do…