Pregnant women are another example, said Seto. They need “extra protein to support the growth of the baby and the placenta as well as to handle the increased blood volume and changes in the body”, she said. That means consuming 1.1g/kg each day. “The protein requirements are even higher for multi-foetal gestations: An extra 25g per day on top of the daily protein requirements for regular pregnancies,” said Seto.
As with everything in life, you can have too much of a good thing when it comes to protein. For one, no matter how exalted protein is among the fitspo crowd, the excess amino acids are still going to be stored as fat by your body.
Health-wise, extra protein intake can lead to elevated blood lipids and heart disease because high-protein foods tend to be high in total and saturated fat. And you can’t ignore the fact that too much protein can tax the kidneys and pose an additional risk to people predisposed to kidney disease.
If you’re confused by just how much protein you should consume daily, it’s best to consult a dietitian to help you figure it out, especially if you have health concerns.
CAN INCREASING OUR PROTEIN INTAKE HELP WITH WEIGHT LOSS?
There is research that suggests eating more protein than you need may promote weight loss. For instance, a 2017 study found that those who ate a high-protein diet of 1.34g/kg for more than 75 per cent of the six-month duration experienced significantly more weight loss than the group who followed dietary requirements.
Meanwhile, eating like a gym bro (up to 1.6g/kg per day), according to a 2015 review, helped promote weight loss, reduce body fat and maintain muscle mass.
A reason why protein is heralded as a weight watcher’s ally is because a higher intake of this macronutrient increases levels of the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin, while reducing levels of the hunger hormone ghrelin, according to Healthline.