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Nutrition expert sheds light on realistic protein needs
Nóra Ní Fhlannagáin, lecturer in Sports Nutrition and Public Health Nutrition at Atlantic Technological University (ATU), has highlighted the importance of balanced protein intake for overall health, advising that while high‑protein products have a place, there are clear limits beyond which more isn’t better.
Her insights were recently featured in The Irish Examiner, reflecting growing public interest in protein-rich diets and supplements.
As the body’s “building block” for organs, tissues, muscle and bone, protein plays a key role in repair, maintenance and growth. However, Ní Fhlannagáin notes that many supermarket protein products can be over‑marketed. She reminds the public that, for most adults, the recommended intake remains modest but can be higher for active people.
“If you’re an active person who exercises, particularly if you lift weights, you will benefit from up to 1.6 g of protein per kilogram,” she explains.
But more is not always better; once you reach that threshold, adding extra protein won’t make your muscles bigger.
Rather than relying on processed powders, bars or shakes, Ní Fhlannagáin encourages a diet rich in natural, varied sources of protein, including oily and white fish, lean meats, dairy, eggs, legumes, nuts and seeds. This approach also supports adequate intake of fibre, vitamins and minerals, which are often lacking in overly protein‑focused diets.
Photo captions: 1- ATU’s illustrative image of food. 2 -Nóra Ní Fhlannagáin, Lecturer in Sports Nutrition and Public Health Nutrition at Atlantic Technological University (ATU).
Ivana Hanjs
Communications Officer
Tel: +353 89 963 9559
E: ivana.hanjs@atu.ie
