Nutritionist Dimitra Diamantopoulou explains what happens when protein becomes a priority over other essential nutrients

Protein is essential for building muscle, supporting hormones and keeping you feeling fuller for longer – but can you have too much? Epetōme nutritionist Dimitra Diamantopoulou explains why chasing protein at the expense of other nutrients could do more harm than good, and how to strike the right balance.

Protein has become one of the biggest talking points in nutrition over the past few years, and for good reason. It’s an essential nutrient that plays a role in almost every function of the body, yet it’s often reduced to conversations about building muscle. The reality is that protein is just as important for women because it’s needed to support everything from muscle maintenance and hormone production to our immune system, skin, hair and overall health.

One of the biggest reasons women need to prioritise protein is because we naturally lose muscle mass as we age. Maintaining muscle isn’t just about strength or aesthetics, it’s vital for our metabolism, bone health, balance and being able to stay active throughout life. Protein also helps keep us fuller for longer, can support more stable energy levels throughout the day and makes it much easier to build balanced, satisfying meals.

The current UK recommendation for adults is around 0.75g of protein per kilogram of body weight each day, but it’s important to understand that this is designed as a minimum to prevent deficiency rather than an optimal target for everyone. If you’re active, strength training regularly, pregnant, breastfeeding, recovering from illness or entering perimenopause or menopause, your protein requirements are likely to be higher, generally somewhere between 1.0 and 1.6g per kilogram of body weight, depending on how active you are and what stage of life you’re in.

More not necessarily better

We’ve definitely seen a shift where protein is almost being treated as a wellness trend, and while it’s fantastic that people are paying more attention to it, I think we’ve also reached a point where it’s easy to believe that more is always better. That’s simply not the case.

For most healthy people with no history of kidney disease, eating a high-protein diet isn’t dangerous, and there’s no such thing as “overdosing” on protein in the way social media sometimes suggests. However, once your body’s protein needs have been met, eating significantly more doesn’t automatically translate into more muscle or better health. 

Muscle growth depends on a combination of adequate protein, resistance training and overall nutrition, not protein alone. How you spread your protein across the day matters just as much as the total. I find it’s far more effective to have a good source at each meal rather than trying to cram it all in at dinner, and this lines up with what the research shows too.

Where I think people can run into problems is when the pursuit of protein starts replacing other equally important nutrients. If you’re so focused on adding protein to every snack that you’re missing out on fibre-rich wholegrains, fruit, vegetables and healthy fats, your overall diet becomes less balanced. That’s when you may notice digestive issues like bloating or constipation, particularly if your fibre and fluid intake aren’t keeping pace.

TO GO WITH AFP STORY BY SOPHIE MAKRIS: GRECE-GASTRONOMIE-AGRICULTURE-ECONOMIE-LAIT-USA A man serves yoghurt with honey and walnut at the milk bar “Stani” in central Athens on March 4, 2014.. Yoghurt is a global health fad with millions of adherents in Europe and the United States, and yet in Greece, many people have never heard of ‘Greek yoghurt’. Strained yoghurt, made from cows’ milk, is the stuff of millions today — and its popularity the cause of litigation. Strained yoghurt is also popular in Greece, where it also serves as a key ingredient for staple dishes like tzatziki. But for traditionalists, there is also a significant market for non-strained, tangier and more fatty yoghurt made from sheep’s milk. Yoghurt made from sheep’s milk has 6.5 percent natural fat, compared to around 2.0 percent in cow’s milk. (Photo by Aris MESSINIS / AFP via Getty Images)

I always come back to the idea that nutrition shouldn’t become all or nothing. I build my meals around protein and fibre because together they help support satiety, blood sugar balance and gut health, but variety is just as important.

This is also why I take Epetōme every day. I always start with a balanced diet built around whole foods, but supporting my gut health has become an important part of my routine because digestion influences so much of how we feel day to day. When my gut feels good, it’s easier to stay consistent with all of the healthy habits that matter most, from eating well to training and sleeping properly. 

One thing I wish more women understood is that you don’t need to eat perfectly or chase every high-protein product on the supermarket shelves. Many everyday foods naturally provide brilliant sources of protein, whether that’s Greek yoghurt, eggs, cottage cheese, tofu, beans, lentils, fish or lean meats. The goal isn’t to eat as much protein as possible, it’s to eat enough, consistently, within a varied diet that you genuinely enjoy.”

• Dimitra Diamantopoulou MSc, ANutr, is the in-house nutritionist at Emily English’s gut health supplement brand, Epetōme.