Let’s talk about cottage cheese for a second.
Ilona Maher, the pro rugby player who snagged a bronze medal at the recent Paris Games, has spent countless hours excelling on the field. But she’s not on board with the extreme diet trends often seen nowadays—she even considers them a bit excessive.
Joining her in the critique is Kylie Kelse, a former athlete, who shared her thoughts in a June podcast episode. Kelse expressed frustration that “everything has to be high protein,” emphasizing that not every athlete needs to rely on protein powders.
Maher shares this viewpoint and is not particularly keen on low-carb diets, either. “I eat a high-protein diet, but honestly, my carb intake has never been better,” the 29-year-old Bristol Bears player noted. “I grew up eating a lot of carbs, and they really provide the energy we need. That’s just science.”
It’s not like she shuns protein altogether, though. “I get protein in my meals, but I’m not overly strict about it. Maybe I could tone up a bit,” she confessed.
A big issue for both women is the trend of swapping “real” foods for high-protein substitutes. Cottage cheese, for instance, has surged in popularity on social media, where people use it as a replacement for things like cream cheese and even mayonnaise.
This combination is praised for being low in fat, high in protein, and supportive of metabolic health while maintaining muscle mass. Plus, the fermentation process creates beneficial bacteria for the gut.
However, Kelse raised concerns about people blending cottage cheese to create desserts that mimic ice cream. “Don’t kid yourself,” Maher agreed, adding, “I recently saw a recipe for something called protein tiramisu. Someone even soaked rice in espresso and topped it with Greek yogurt.”
“I think we’ve really lost the plot here,” she quipped.
She is attempting to up her protein intake at her nutritionist’s suggestion, focusing on more “real food.” “After workouts, I’ll grab a quick protein shake—it’s easy. But I also try to cook eggs when I can. And I enjoy beef jerky,” she mentioned.
“Science could be off, but I’m not convinced we need that much protein because I’m doing just fine. I even had a bagel for breakfast today,” she said with a hint of defiance.
Maher isn’t the only one speaking out against the hyper-focus on protein. Bethenny Frankel recently voiced her concerns about the trend. “People are obsessed with protein as if they’re training for the Olympics,” she remarked.
She also commented on the high-calorie nature of many protein-heavy foods, calling it a marketing gimmick that resembles other passing trends like keto. “It’s all about balance,” she advised.
Research supports the idea that excessive protein can lead to health issues, including weight gain and clogged arteries. “When we consume too much protein, especially from animal sources, it raises insulin-like growth factor 1 (IGF-1) levels,” said Dr. Joseph Anton, CEO of a longevity-focused company.
IGF-1 is a hormone crucial for growth and metabolism regulation. While it helps during childhood and muscle recovery, consistently high levels in adults can speed up biological aging and increase cancer risk, particularly age-related ones.
