Everything, Everywhere, All at Once: Exploring the Rise of High-Protein Foods

For a lot of people, a new year means a renewed commitment to health and fitness. This might mean spending more time at the gym, joining a workout class, or even running. As we get further along in our fitness journeys, many of us learn that fitness is not just about the type or level of movement we do; it’s also about the food we eat. More specifically, we learn that to make the most of your workouts, you need protein. We’re often told that the more we exercise, the more protein we need to consume. In recent years, as more and more people strive to prioritise their health, the food industry has worked hard to keep pace with an almost meteoric rise in the production of foods with added protein. Now, protein is everywhere, from high-protein water and bread to protein sweets and even protein popcorn. But how much protein do we really need? In this blog post, we explore the rise of high-protein foods and how they affect us.

By Towfiqu Barbhuiya, from Unsplash

Why do we need protein?

Protein is an important part of our diets. Protein is a macronutrient, similar to fats and carbohydrates, that our body needs for growth, repair, and maintenance. Macronutrients are large, complex molecules that can be broken down into smaller parts. The parts can then be ‘recycled’ by the body and used to create things that the body needs. For example, proteins are made up of chains of amino acids, and when we digest protein, it is broken down into amino acids. The body then uses these amino acids to build all the different proteins it needs. Protein is present in every part of the body. There are thousands of different proteins in the body that perform a wide range of functions, from building our bones and muscles to supporting innate immune function (1,2).

The World Health Organisation (WHO) recommends that healthy adults eat 0.8g of protein per 1kg of their body weight every day. Anything above that is considered high-protein consumption. Research suggests that eating more protein can help the body recover and heal after injury and reduce high blood pressure. High protein intake has also been associated with increased muscle growth and strength, particularly when exercising.

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Protein can come from a range of sources, including animal products such as fish, meat and dairy, and plant products such as nuts and seeds, beans, lentils, peas, and foods made from soya and mycoproteins. In recent years, demand for protein has increased, which has led to the development of a range of alternative and artificial protein sources (3). Things like protein bars, powders, gels and other foods with added protein have gained popularity. Analysis of market trends suggests that the high protein-based food market is expected to increase by 8% every year between 2024 and 2028.

How much is too much?

Proteins in the body are broken down very regularly, and many scientists believe that, unlike fats and carbohydrates, excess protein is not ‘stored’ in the body ready to be used as backup (4,5). This means that we need to keep eating protein to ensure that we have enough to keep our bodies functioning well.

We’re often told that the more we exercise, the more protein we need to consume. As more people recognise the importance of protein, become more health-conscious, and prioritise regular exercise and strength training, the food industry has worked to keep pace with an almost meteoric rise in the production of foods with added protein. But do we need all of this additional protein?

Over the last decade, a growing number of studies looking at the effects of consuming more protein than the recommended daily/dietary allowance set by the WHO suggest that higher protein intake may have some negative effects as well (5,6). Some studies linked long-term high protein consumption to impaired kidney function, especially in women (5,7). Other studies found that high protein intake from animal sources is associated with increased risk of cardiovascular disease and mortality as a result of cardiovascular issues.

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While there has been no clear consensus on exactly how much protein is too much, eating up to twice the recommended daily allowance is thought to be ‘safe’ (8). Many studies indicate that there is no significant benefit to very high protein intakes, and some even suggest that sticking to the recommended allowance as much as possible and finding a balance of animal and plant-based proteins might be more beneficial than high-protein diets (5).

There’s still a lot of research to be done around protein consumption and its benefits or adverse effects. Most studies in this area look at extremes of the protein consumption scale, people eating too much or too little protein, but there aren’t nearly as many studies around moderate protein consumption. This means that we don’t know much about how short-term high-protein diets affect our bodies. Additionally, the type and quality of protein that we consume might help mitigate some of the effects of long-term high protein intake. Some studies suggest that plant-based proteins are better for us and the environment, however inconsistencies in research findings on this topic indicate a need for further research (5).

In the meantime, whether you are someone who does a lot of exercise or just looking to maintain your health, it’s important to remember a few key things:

• Stick to the recommended daily allowance of protein as much as possible

• Vary your protein sources to get a balance between plant-based and animal proteins

• If you’d like to start a high-protein diet, speak to your General Practitioner (GP) or another medical professional to make sure that it’s safe for you

By Esther Ansah, Blog Writer

References

1.      Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022 Dec 8;9:1082500. doi:10.3389/fnut.2022.1082500 PubMed PMID: 36570149.

2.      Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr 1;13(2):795–810. doi:10.1002/jcsm.12922 PubMed PMID: 35187864.

3.      Lee HR, Cho I, Yi H, Park HJ. High-Protein Products in 2013 and 2023: Shifts in Diverse Aspects Over the Last Ten Years. Food Supplements and Biomaterials for Health. 2024 Jun 17;4(2). doi:10.52361/fsbh.2024.4.e9

4.      Tome D, Benoit S, Azzout-Marniche D. Protein metabolism and related body function: mechanistic approaches and health consequences. Proceedings of the Nutrition Society. 2021 May 1;80(2):243–51. doi:10.1017/S0029665120007880 PubMed PMID: 33050961.

5.      Maleky F, Ahmadi L. Adhering to recommended dietary protein intake for optimizing human health benefits versus exceeding levels. RSC Adv. 2025 Mar 25;15(12):9230–42. doi:10.1039/d4ra08221d

6.      Delimaris I. Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults [Internet]. Vol. 2013. 2013;2013. doi:10.5402/2013/126929

7.      Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health. Advances in Nutrition. 2015 May 1;6(3):260–6. doi:10.3945/an.114.007716 PubMed PMID: 25979491.

8.      Agostoni C, Bresson JL, Fairweather-Tait S, Flynn A, Golly I, Korhonen H, et al. Scientific Opinion on Dietary Reference Values for protein. EFSA Journal. 2012 Feb 1;10(2):2557. doi:10.2903/j.efsa.2012.2557