Serenity Strull/ BBC
From raw eggs to protein shakes, fitness enthusiasts are often urged to consume ample protein. But how much protein is truly necessary, and what are the best methods for intake?
Sophia Moulson, 21, a fitness influencer in West Sussex, turned to fitness seriously at 19 after struggling with being overweight.
“I relied on food as a source of comfort, but this led to a negative cycle of poor self-image and low confidence,” says Moulson. “Realizing I needed to take control for both physical and mental health was a turning point.”
Initially, Moulson joined the gym aiming only to lose weight. However, she fell in love with building muscle. “Growing stronger empowered me, and each milestone motivated me further.”
Research into nutrition was pivotal for Moulson’s progress. She learned that protein is crucial for muscle building. As a vegetarian, she found it challenging to meet her protein needs through diet alone, turning to protein powders for convenience.
Though past bodybuilders recalls consuming vast amounts of steak and drinking raw eggs, today, protein powders and customized diets are mainstream. Yet, the question remains Whether we genuinely need substantial protein to build strength and which consumption methods are safest.
Building the Body
According to Linea Patel, a Sports Dietitian at Pure Sports Medicine in London, proteins play vital roles in the human body. Upon digestion, proteins break down into amino acids, versatile building blocks for various body functions. These include hemoglobin, enzymes, muscles, keratin in skin and hair, among more than 20,000 proteins.
Individual protein needs vary based on age, body composition, and lifestyle.
“In the UK, sedentary adults are advised to consume 0.8 or 0.75g of protein per kg of body weight,” explains Patel. “For example, someone weighing 70kg would need around 56g of protein daily.”
“In practice, especially with high-performing individuals or those in menopause, higher protein intake may be necessary to maintain muscle mass or meet activity levels,” notes Patel. She emphasizes that “one size does not fit all.”
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Before protein shakes and powders, many people boosted their protein intake by consuming raw eggs (Credit: Getty Images)
Different Requirements
Many experts recommend obtaining protein from dietary sources whenever possible. For vegans, this includes nuts, seeds, soy-based products, and pulses like beans and lentils. Vegetarians can add eggs, yogurt, and certain cheeses, while omnivores might focus more on meats and seafood.
Achieving adequate protein often involves experimenting with different foods, but not everyone can access or afford a protein-rich diet.
“While theoretically possible to meet protein requirements through a balanced diet, many struggle without supplementation,” says Dr. Cyriac Abby Philips, a liver specialist at Rajagiri Hospital in Kerala, India.
Lauren Manaker, a dietician in Charleston, South Carolina, views protein powders as “convenient and portable, especially for busy individuals or those with limited access to whole foods.”
“Plant-based protein powders helped me meet my protein goals more easily. Over time, I found lean protein powders and whey protein worked best for me due to their low calories and high protein content,” shares Moulson.
Protein powders can be misleadingly labeled or contain harmful contaminants. Philips and his colleagues analyzed Indian protein powders and found them often labeled inaccurately, with “protein-spiking” and contaminants like heavy metals, fungal toxins, and herbal extracts potentially harmful to the liver.
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Gram for gram, soybeans contain more protein than eggs (Credit: Getty Images)
Toxins in protein powders may be more widespread than previously thought.
In 2018, the Clean Label Project released a report on toxins in popular US protein powders. They screened 134 products for 130 types of toxins, discovering heavy metals (lead, arsenic, cadmium, mercury), bisphenol-A (BPA), pesticides, or other contaminants linked to cancer and health conditions. Some toxins exceeded allowed levels.
For instance, one protein powder contained 25 times the allowable BPA limit in the US. Contaminants came from agricultural residue and powder packaging. Plant-based protein powders were the most contaminated, while egg and whey-based powders were the cleanest.
Since protein powders are dietary supplements, regulation tends to be less stringent. This leads to concerns about inadequate oversight.
