If you’ve walked through a supermarket lately, you’ve probably noticed that the word “protein” seems to be everywhere. From yoghurts and breads to peanut butter and even crisps, everything is suddenly high protein. But is it really the nutritional hero it’s made out to be, or just another clever marketing strategy?
To get some clarity, we caught up again with Colm from Body Mechanics Health and Fitness in Douglas. The Cork gym has been helping people achieve their fitness goals for over eight years, with a health-first, no-nonsense approach that cuts through the noise of fitness fads and flashy trends.
These days, Colm says, “High in protein is slapped on every food label you see.” He laughs recalling a recent trip to Dunnes. “There were two tubs of Meridian peanut butter, one labelled ‘protein peanut butter’ and the other just ‘crunchy peanut butter’. When you actually read the back of it, they both had the same amount of protein, and the one labelled ‘high in protein’ came with a higher price tag.”
He says this kind of marketing is everywhere. “Just because something is high in protein doesn’t mean that it’s low in calories. Labels are misleading, you need to look at how much protein per calorie something actually is.”
And while a high-protein diet is definitely trending, Colm says most people aren’t eating as much as they think. “A lot of the time when people tell me they’re on a high-protein diet, when we actually break it down properly by tracking on apps like MyFitnessPal, more often than not they’re not getting as much protein as they think they are.”
Breakfast, in particular, is a common pitfall. “People think that eggs for breakfast have really large amounts of protein, but in reality that isn’t even 16 grams of protein,” he said.
When it comes to setting priorities, Colm keeps it simple. “Generally, I do tell people to prioritise protein first and let fats and carbs be the next priority, unless you’re training specifically for an endurance sport that may require larger amounts of carbohydrates.”
He’s also quick to point out that not all protein products are created equal. “Just because it says high protein doesn’t mean it’s quality high protein. It’s important to make sure you’re getting bang for your buck in terms of protein versus calories.”
Protein bars, he says, can be deceiving. “Protein bars are fully processed and full of sugars and preservatives. I would prioritise getting it from whole foods first, but there isn’t anything wrong with substituting slightly with a high-quality protein powder.”
The best way to find a good one? Check the label. “There are good-quality protein powders and poorly manufactured ones. The best way to figure that out is by looking at the ratio of calories to protein. Optimum Nutrition, for example, is great, 25g of protein for around 115 calories, which is exactly what you’d be looking for. In a protein bar, you could get 25g of protein but for 300 calories.”
And for those wondering how much they actually need, Colm keeps it straightforward. “The general rule of thumb at a bare minimum is one gram of protein per kilo of bodyweight. But you should definitely aim for 1.5g to 2g per kilo of bodyweight, especially if you’re training.”
At the end of the day, Colm says it’s about keeping things realistic. Protein matters, but so does everything else. “It all comes down to balance. Prioritise your protein, but make sure you’re still eating a balanced diet overall.”
https://www.bodymechanicshealthandfitness.ie
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