Protein powders 101: benefits, dosage, dangers, etc

"So many people have become health aligned and want to look into longevity, what keeps us ticking over, and protein is definitely the cornerstone towards prioritising our health. We're looking at longevity being closely linked to body composition, not just total weight, but also muscle-to-fat ratios. When it comes to muscle, protein is definitely one that gets placed in the spotlight."

When it comes to daily dietary requirements, protein is 'easy to meet' because we only need 0.8 grams per kilogram of body weight per day, says Bowes.

"It's quite low; it's basically your maintenance requirement in a day."

"We're starting to look at having higher requirements, especially in higher active or in athletic population groups, where that number is pushed to about 1.2, 1.4 or all the way up to 1.8 grams per kilogram of body weight. When you do the math on that, it's not excessive or very high, especially when an average protein shake is giving us as much as 20 to 30 grams of protein per serving."

Bowes says people can consume too much protein, but it's a rare occurrence.

Often, meals are heavy with carbohydrates because a bread roll might be more accessible and affordable than a chicken breast or eggs.

An alternative source of protein other than consuming protein-rich foods is protein powders and supplements.

Bowes reminds consumers that they are not well-regulated and differ widely in cost and efficacy.

If you're in the market for protein supplements, Bowes recommends looking at the ingredients list and nutritional information to identify how much protein you're consuming.

"Most protein powders are generally very bitter, so if a protein powder tastes sweet or if it's got a flavouring, look out for what is creating that sweetness. Most protein powders are isolated proteins, so they generally don't have any carb or fat content; it will be very low. You will be able to identify how much protein, carbs and fat, as well as the total energy of that product is according to that label, not the ingredient list."

To listen to Bowes in conversation with Clement Manyathela on 702, click below: