The demand for protein is skyrocketing. A recent survey revealed that up to 50% of adults have increased their protein intake over the past year, and searches for high-protein foods on Ocado’s website have doubled since 2023. From bodybuilders to health-conscious individuals, protein is seen as the key to muscle growth, energy, and even satiety.
Eggs have long been hailed as the ultimate protein-packed food, but recently cottage cheese, once synonymous with bland diets, has surged in popularity, with demand increasing by 97% thanks to its high protein and low-fat profile. Meanwhile, the “protein” label has been stamped on everything from yogurts and ice creams to candy bars like high-protein Snickers and Mars.
The global protein bar market is also booming. It’s expected to grow from £3.71 billion in 2022 to £5.6 billion by 2029, according to Fortune Business Insights. However, with more consumers becoming aware of the additives and fat content in many processed protein bars, brands like Roam are emerging, offering cleaner, preservative-free meat bars made from grass-fed beef, free-range turkey, and pork.
Polls by Savanta show that more people are consuming protein for its purported health benefits—improving energy levels, keeping hunger at bay, and boosting overall health—not just for muscle building. This protein frenzy, fueled by celebrities like Joe Rogan and even former vegan Bear Grylls (who now embraces a mostly meat-based diet), has led some individuals to consume an astonishing number of egg whites—up to 56 a day. But with protein being so widely celebrated, one has to ask: Can there be too much of a good thing?
How Much Protein Do We Actually Need?
According to Clare Thornton-Wood, a registered dietitian and spokesperson for the British Dietetic Association, most average-sized adults get enough protein from their regular diet. “The general recommendation is 0.75g of protein per kilogram of body weight,” she says. “For individuals over 50, it’s advised to consume around 1g per kilogram due to reduced protein absorption with age. Those engaging in muscle-strengthening activities should aim for between 1.2g and 2g per kilogram.”
For reference, a 12st (168lbs) person should consume roughly 57g of protein per day, while a 10st (140lbs) person would need around 48g. In the US, the daily recommended intake is slightly higher at 0.8g of protein per kilogram of body weight.
The British Nutrition Foundation notes that, on average, UK men consume about 85g of protein daily, while women consume around 67g.
How to Balance Protein in Your Diet
A healthy, balanced diet should naturally provide sufficient protein when spread out across meals. For instance, a bowl of porridge with milk provides about 14g of protein, a tuna and sweetcorn sandwich with seeded bread can supply 26g, and a chicken breast with vegetables gives you roughly 35g. A handful of nuts can contribute an additional 7g of protein. Thornton-Wood also points out that small amounts of protein can come from various sources like vegetables, milk in hot drinks, and even snacks like chocolate and biscuits.
For those supplementing with protein shakes or bars, it’s important to remember that the body cannot store protein. Excess protein is either broken down into amino acids and excreted, or if the intake is too high, it can be converted into glucose and stored as fat. “If you’re consuming protein-enriched products but aren’t very active or doing a lot of strength training, your body may not use all of that protein, and it’ll just be wasted,” explains Thornton-Wood.
Potential Risks of Excessive Protein Intake
While protein is essential for the body—present in muscles, bones, skin, hair, and tissues—there are potential downsides to overdoing it. A study conducted by Harvard University, which tracked 130,000 people for up to 32 years, found no clear relationship between total protein intake and overall mortality or death from specific causes. However, it’s not just the amount of protein that matters, but the source.
Inflammation
Research from the University of Navarra in Spain suggests that animal-based protein sources may increase inflammation, especially in individuals who are obese. Those who consume protein predominantly from red meat tend to have higher inflammation levels compared to those who rely on plant-based proteins or fish. On the other hand, a study of over 2,000 people found that a high protein intake—especially from plant-based sources—might be linked to reduced inflammation and oxidative stress in aging populations.
Heart Disease
Studies from the Harvard T.H. Chan School of Public Health show that regular consumption of red meat, particularly processed meat, is associated with an elevated risk of heart disease and stroke. A 2010 study involving 84,136 women found a direct correlation between high red meat consumption and coronary heart disease, suggesting that swapping red meat for other protein sources could lower this risk.
Cancer
Excessive consumption of red and processed meat is strongly linked to an increased risk of bowel cancer. In 2015, the World Health Organization’s International Agency for Research on Cancer classified processed meats as carcinogenic and red meat as “probably carcinogenic.” Furthermore, protein intake at the expense of fruits, vegetables, and whole grains can disrupt gut health. “A less diverse gut microbiome, caused by eating too much red meat, could increase the risk of cancer,” says Thornton-Wood.
Kidney Strain
Protein metabolism results in the production of waste products like urea and calcium, which are filtered out by the kidneys. High protein consumption puts additional strain on the kidneys, potentially leading to kidney stones and kidney failure, particularly for individuals with existing kidney conditions. A 2020 review published in the Journal of the American Society of Nephrology warned that excessive protein intake could damage renal function and increase the risk of chronic kidney disease.
Diabetes
High red meat consumption has been linked to an increased risk of Type 2 diabetes, whereas plant-based proteins, nuts, and poultry appear to offer protective benefits against this condition.
Digestive Issues
While not all evidence is conclusive, diets that replace essential nutrients like fiber with protein may contribute to gastrointestinal problems, including constipation. One study in 2024 found that high-protein diets, especially those low in carbohydrates, could negatively affect stool consistency. Additionally, protein powders and bars, often laden with sugar alcohols, may lead to bloating, flatulence, and diarrhea.
The Protein Danger Zone: How Much Is Too Much?
For most healthy individuals who are not professional athletes or bodybuilders, experts recommend limiting protein intake to no more than 2g per kilogram of body weight. For a 10st person, this equates to roughly 128g of protein per day, or around four chicken breasts. Exceeding this amount consistently may place unnecessary stress on the body, particularly the kidneys, and contribute to other long-term health issues.
Ultimately, while protein is crucial for a balanced diet, moderation is key. By prioritizing high-quality, nutrient-dense sources of protein and balancing it with a diverse array of other foods, individuals can avoid the hidden dangers of excess protein and maintain a healthier lifestyle.
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