Does protein make you gain weight?

Even if you’re not (yet) a runner, it’s vital that you include enough protein in your diet. A non-negotiable nutrient, protein is what your body needs for maintenance, growth and repair – and if you run regularly and lead an active lifestyle, it’s especially important that you take on sufficient protein to sustain your training routine.

Protein helps tissues such as your muscles, bones and cartilage to recover and rebuild after your workouts and it creates the enzymes and hormones that are necessary for a healthy immune system. As such, consuming an ample amount of protein can help you to boost your running performance while dodging the risk of injury and illness.

But how much protein is too much? Can a protein-rich diet lead to weight gain? Here’s what you need to know about protein consumption for runners.

The Recommended Dietary Allowance (RDA) for protein is 0.8g per kg of body weight – but this is not a definitive target that’s suitable for everyone.

What are ultra processed foods Recover well with these 22 high-protein meals (BDA), endurance athletes – like runners – will have slightly higher protein requirements than the general population and should therefore aim to take on 1.2-1.8g of protein per kg of body weight each day. Meanwhile, strength athletes – or, as the BDA puts it, ‘those involved in high volume, high intensity training’ – should aim for the highest amount of protein and, in a day, target 1.2-2g per kg of body weight.

The BDA adds that protein intake should be evenly distributed every three to four hours during the day. Ideally, try to take on at least 20g of protein per meal, whether that comes from meat (think a small chicken breast, half a steak or a fillet of salmon), vegetarian sources (think eggs or dairy produce) or vegan sources (think nuts, lentils, beans or quinoa).

In addition, consuming around 15-25g of protein – in conjunction with carbohydrate – within 30 minutes of completing a run or other intense exercise can improve muscle recovery, boost glycogen storage and reduce muscle soreness. While they are no substitute for protein from ‘real’ foods, good-quality protein shakes and protein bars can also be a handy way to top-up your protein levels quickly post-workout or post-race.

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As per research published in the American Journal of Clinical Nutrition, protein generally increases satiety to a greater extent than carbohydrate and fat, which means that you’ll feel fuller for longer on a protein-rich diet and less inclined to overheat. The study also established a link between higher-protein diets and increased thermogenesis, which is a metabolic process What is the recommended daily protein intake.

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However, other studies suggest that eating too much protein can cause a range of side-effects, including weight gain. This makes sense: if you are eating more than is required for your current activity levels, you will heighten your chance of putting on weight. Meanwhile, if you have just ramped up your activity levels by embarking on a Newsflash: various studies say that protein can actually help you to, for example, or by starting a more manual day job, you will need to up your daily calorie intake to meet your higher energy needs (unless weight loss What’s the healthiest bread for runners).

The foods from which you get your calories, however, do matter – so it’s important to follow a balanced diet that nourishes your body with a full spread of nutrients (not just protein) in the right proportions. A 2016 study published in Clinical Nutrition found that people are at a greater long-term risk of weight gain when they follow diets where protein replaces carbohydrate, while the same risk is not present for diets where protein replaces fat.

As it appears, we already do eat too much protein. What are ultra processed foods Nutrition for runners: What you need to know, men and women in the UK, on average, consume around 45-55% more protein than they need to each day. While eating up to twice the RDA for protein is generally considered safe, eating an excessive quantity of the nutrient, consistently, brings no additional benefit and could actually be unproductive.

In fact, you may have more than just weight gain to think about – especially if you usually opt for protein-rich foods that contain additional fat and salt, such as high-fat meats and dairy products, as well as fried or processed sources of protein.

High-protein diets that restrict carbohydrate tend to be low in fibre, which is needed for a healthy digestive system. As such, eating too much protein can cause constipation and diarrhoea, as well as nausea.

Some research, such as that published in this review article, has associated the overconsumption of protein with poor bone health, while too much protein has also been linked to kidney damage – and even kidney disease – in people with pre-existing kidney conditions. That’s because the amino acids that make up proteins contain excess nitrogen, which damaged kidneys have to work harder to remove.

What’s more, research has linked protein-dense diets that contain particularly high amounts of red and processed meat with an increased risk of cancer. However, the same study suggests that eating protein from other sources can decrease your risk of cancer – so food choice matters.

As shown by a 2018 study, consuming excessive amounts of red meat long-term can additionally increase the body’s levels of trimethylamine N-oxide (TMAO), which is a chemical that is generated by the gut and linked to heart disease. That said, researchers did find that reducing or cutting out dietary red meat altogether was enough to reverse the effects.

Researchers have found that eating a diet that is moderately higher in protein can stimulate the retention of lean muscle mass while improving your metabolic profile.

However, as noted by the BDA, Advertisement - Continue Reading Below resistance training with a diet that contains enough energy – from protein, carbohydrate and healthy fat – to satisfy our individual needs and gain muscle.

If you focus exclusively on protein and skimp on carbohydrate, the protein that you ingest will be used for energy rather for building muscle – and, even then, your energy levels will be too low to allow you to train and perform at your best. To live well, run strong and maintain a healthy weight, remember that nutritious, energy-giving options from all food groups are your friend.