Today it can be found everywhere – in bars, smoothies, powders, even in coffee or tea.
Protein has become a trend. Supermarkets are full of “high protein” labels, and on TikTok, bloggers compete with each other to find the best ways to eat protein.
Protein really is vital. It helps repair and build muscle, keeps you feeling satiated for a long time, and can be an ally in the fight against excess weight.
But the question arises: has our hobby turned into a real “protein obsession”? And is it not displacing another, no less important nutritional element – fibre?
What is protein
“Protein is a macronutrient, it is vital. Its main role is to be a building material,” explains Emma Beckett, lecturer in nutrition at the University of the South Heart Foundation, an adult needs about 0.75g of protein per kilogramme of weight per day (about 45g for women and 55g for men).
But over-consumption of protein can have a downside: in the pursuit of protein, it’s easy to forget about other equally important substances.
The power of fibre
Fibre works like an ‘inner broom’ – gently cleansing the gut and helping it work without interruption and keeping the whole body in balance.
“It literally sweeps away the bowel walls,” explains British surgeon and popular health blogger Karan Rajan.
But there’s more to its power than that. Fibre is processed by gut bacteria, and during this process, substances are produced that reduce inflammation throughout the body.
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Diets high in fibre are associated with lower fibre levels
“Not everyone reaches that number,” admits Dr Rajan. “We need to work on making sure people are getting it in sufficient quantities.”
‘We nutritionists often talk about balance,’ adds Dr Emma Beckett. But to many people it sounds fuzzy. The word balance doesn’t sound like a specific action, unlike the clear advice to focus on any one nutrient.
Why protein is so popular
The answer is simple: the results are immediately visible.
Men want muscle – and protein helps build it up. You can’t see your heart in the mirror, and it won’t impress anyone on the beach. That’s why fibre loses protein in effectiveness, explains Paul Keith, deputy editor of Men’s Health magazine.
Women also need protein. Everyone’s muscles weaken as they age, but after the menopause, this process is dramatic Social media is only fuelling the protein fever: trends like protein maximisation (“maximum protein in your diet”) attract millions of views and turn a familiar meal into a competition to see who can eat the most protein.
Is it possible to “overdo” protein?
Yes, and quite easily.
Journalist Paul Keith decided to try it out for himself: for three weeks he ate foods with a high protein content – porridge, pasta, yoghurt and even “protein water”.
At first, the taste was a shock,” he recalls. Some products are so sweet you can barely eat them . Sometimes manufacturers add sugar to mask the bitterness of the amino acids.
Keita began to use more” all the protein he consumed.
As a result, the weight barely changed, but the muscle volume increased slightly.
It’s probably not a panacea.
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We are not engines running on the same fuel,” Dr Beckett stresses. – Our bodies need balance: proteins, fibre and other substances. Focusing on one thing at a time is a dangerous mistake .