Protein it is one of the essential building blocks of the human body, crucial for building and rebuilding muscles. If you are interested in gaining muscle and/or shedding fat, you probably know how important that is increase your daily intake of this macronutrient. But is there an upper limit how much you should consume? How much protein is considered too much?
There are tripods, but it is difficult to overdo it. Here’s what the experts say.
Are high protein diets safe?
First of all, it is very difficult to eat so much protein that it negatively affects your health. According to a study published in American Journal of Clinical Nutritionthe average American consumes less than half of what is widely considered the “upper limit” of protein consumption: 35 percent of daily calories.
However, studies suggest that active people who exceed that upper limit may not notice any adverse effects. ua A study from 2016 published in Journal of Nutrition and Metabolism14 healthy resistance-trained men alternated between months of consuming their normal diet and a “high-protein diet” (more than 3 grams per kilogram of body weight per day). To put that into context, a 154-pound person would need to eat more than 210 grams of protein per day on this diet, which is equivalent to nearly two pounds of chicken.
After a year of follow-up, the researchers found “no adverse effects on blood lipid measurements, nor on liver and kidney function,” where most negative reactions to the protein occur.
Besides, there is research suggesting that current recommendations may be too low for certain populations, including adults over 65, pregnant and lactating women, and healthy children over 3 years of age. So while the scientific discourse about how much protein is too much continues, it is important to acknowledge the emerging literature that confirms the safety and efficacy of high-protein diets for those who need more protein.
3 effects associated with high protein diets
While studies have explored the potential risks of too much protein, the Institute of Medicine’s Dietary Reference Intakes claims that there is “insufficient data” provide causal links between the protein and health complications, thus highlighting the need for controlled clinical studies.
1. Stomach problems/discomfort
Some people may experience gastrointestinal problems as a result of protein supplementation. This can be attributed to the lactose content of certain protein shakes, such as those containing whey protein concentrate. In these cases, using whey protein isolate or proteins of plant origin are less likely to cause these problems, as they contain less or no lactose than whey protein concentrate.
Potential GI issues can also come from whole foods. “If you eat too much animal protein and too little complex carbohydrateswhich contain fiberyou may experience mild constipation,” explains Quyen Vu, MS, RDN.
2. Kidney problems
Some studies reported an association between a high-protein diet and kidney function. However, it is “extremely rare” for exercisers to develop kidney problems or other metabolic disorders due to high protein consumption, he says. Ph.D. Glenn Gaesser, FACSMprofessor of exercise physiology at Arizona State University.
3. Heart problems
Some research suggests that excessive protein consumption can affect the cardiovascular system.
“Several population-based cohort studies indicate a higher risk of premature mortality associated with high-protein diets, such as classical low carbohydrate dietwhich is much higher in protein than the typical American diet,” says Gaesser.
However, he continues: “Higher protein intake, in itself, may not be the problem, but other characteristics of the diet, such as high amounts of animal fat and low amounts of foods rich in fiber.”
Can eating too much protein affect weight loss?
In a word, yes. Proteins are a source of calories. If your goal is to lose weight, it’s important to create caloric deficita condition in which you burn more calories than you take in. If you eat so much protein that it reduces (or wipes out) your calorie deficit, it can undermine weight loss.
“Protein not used for normal growth and maintenance functions of the body can be used for energy, if there is a shortage from other sources, and can be turned into fat,” he says. Mindy Haar, PhD, RDN, CDN, FANDregistered dietitian nutritionist and associate dean at the School of Health Professions at the New York Institute of Technology. “If excessive protein intake causes you to consume more calories than you need, you will gain weight.”
However, protein is still an integral part of most weight loss efforts. A meta-analysis of 24 studies showed that high-protein, calorie-restricted diets produced more positive changes in total body composition than standard protein diets. This is probably because protein promotes satiety and can help preserve muscle.
How do you know if you’re eating too much protein?
Your first clue will probably be a stomach ache or some other minor gastrointestinal drama. Even if you’re loopy, know that it’s possible to eat more protein than you can efficiently process.
“Your body can only use a certain amount of protein in one sitting — about 30 grams,” he says Lisa Moskovitz, RD, CDNCEO of New York Nutrition Group. “This is equivalent to about four ounces of cooked chicken breast or cooked fish, one cup of Greek yogurt, or two cups of black beans.”
It is also important to distribute protein intake throughout the day because the body does not store excess protein.
“In my practice, I often see athletes trying to pack their protein intake into one or several meals,” he says Maddi Osburn, RDN, LDregistered dietitian nutritionist in Wichita, Kansas. “If an athlete consumes too much protein in one or two meals, they will not get the most optimal response to muscle growth and they will either be excreted or stored as fat. Plus, eating too much protein could crowd out other important nutrients — like carbohydrates, fatand fiber—which are equally important for optimal recovery and performance.”
