Protein is among the important constructing blocks of the human physique, essential for constructing and repairing muscle. For those who’re curious about gaining muscle and/or shedding fats, you seemingly understand how vital it’s to boost your daily intake of this macronutrient. However is there an higher restrict to how much you should consume? How a lot protein is taken into account an excessive amount of?
There are goalposts, however it’s arduous to go overboard. Right here’s what the consultants say.
Are Excessive-Protein Diets Protected?
To begin with, it’s very troublesome to eat a lot protein that it negatively impacts your well being. In keeping with a examine printed within the American Journal of Scientific Diet, the typical American consumes less than half of what’s broadly thought of the “higher certain” of protein consumption: 35 p.c of day by day energy.
Nevertheless, research recommend that energetic individuals exceeding that higher certain nonetheless could not see any adversarial results. In a 2016 study printed within the Journal of Diet and Metabolism, 14 wholesome, resistance-trained males alternated between months of consuming their regular weight loss plan and a “high-protein weight loss plan” (greater than 3 grams per kilogram of body weight day by day). To place that into context, a 154-pound individual must eat greater than 210 grams of protein per day on this weight loss plan, which is equal to nearly two kilos of hen.
After a yr of monitoring the topics, researchers discovered “no dangerous results on measures of blood lipids in addition to liver and kidney perform,” which is the place most adversarial responses to protein would seem.
Moreover, there’s research suggesting that current suggestions could also be too low for sure populations, together with adults over the age of 65, pregnant and lactating ladies, and wholesome youngsters older than 3 years. So whereas the scientific discourse round how a lot protein is an excessive amount of continues, it’s vital to acknowledge the rising literature that validates the security and efficacy of high-protein diets for many who require extra of it.
3 Results Related With Excessive-Protein Diets
Whereas research have explored potential dangers of an excessive amount of protein, the Dietary Reference Intakes by the Institute of Medication asserts that there’s “insufficient data” to supply causal relationships between protein and well being problems, thus highlighting the necessity for managed medical research.
1. Abdomen upset/discomfort
Some individuals could expertise gastrointestinal points ensuing from protein supplementation. This can be attributable to the lactose content material in sure protein shakes, akin to these containing whey protein concentrate. In these circumstances, utilizing whey protein isolate or plant-based protein is much less prone to result in these issues, as they include much less lactose than whey protein focus or none in any respect.
Potential GI points can come from entire meals as nicely. “For those who’re consuming an excessive amount of animal-based protein and never sufficient complex carbohydrates, which include fiber, chances are you’ll expertise gentle constipation,” explains Quyen Vu, MS, RDN.
2. Kidney points
Some studies have reported an affiliation between high-protein diets and kidney perform. Nevertheless, it’s “extraordinarily uncommon” for exercisers to develop kidney points or different metabolic problems due to excessive protein consumption, says Glenn Gaesser, PhD, FACSM, professor of train physiology at Arizona State College.
3. Coronary heart points
Some research suggests that consuming extreme protein could have an effect on the cardiovascular system.
“A number of population-based cohort research point out a better untimely mortality danger related to diets which are excessive in protein, such because the traditional low-carb diet, which has rather more protein than the everyday American weight loss plan,” says Gaesser.
Nevertheless, he continues, “The upper protein consumption, per se, will not be the issue, however relatively the opposite traits of the weight loss plan, akin to excessive quantities of animal fats and low quantities of fiber-rich foods.”
Can Consuming Too A lot Protein Have an effect on Weight Loss?
In a phrase, sure. Protein is a supply of energy. In case your objective is to reduce weight, it’s vital to create a calorie deficit, a state during which you’re burning extra energy than you’re taking in. For those who’re consuming a lot protein that it narrows (or erases) your calorie deficit, that may undermine weight reduction.
“Protein not used for the physique’s standard development and upkeep capabilities could also be used for vitality, if there’s a lack from different sources, and may be transformed to fats,” says Mindy Haar, Ph.D., RDN, CDN, FAND, a registered dietitian nutritionist and assistant dean at New York Institute of Know-how’s Faculty of Well being Professions. “If overconsuming protein leads you to eat extra energy than you want, you’ll achieve weight.”
Nevertheless, protein continues to be an integral a part of most weight reduction efforts. A meta-analysis of 24 research discovered that calorie-restricted, high-protein diets produced extra constructive modifications to general physique composition than a standard-protein weight loss plan. That is seemingly as a result of protein promotes fullness and might help protect muscle.
How Do You Know if You’re Consuming Too A lot Protein?
Your first clue will most likely be a stomachache or another minor gastrointestinal drama. Even when you have guts of metal, know that it’s attainable to eat extra protein than you may effectively course of.
“Your physique can solely make the most of a specific amount of protein at one sitting — roughly 30 grams,” says Lisa Moskovitz, RD, CDN, CEO of New York Diet Group. “That is equal to about 4 ounces of cooked hen breast or cooked fish, one cup of Greek yogurt, or two cups of black beans.”
It’s additionally vital to house protein consumption all through the day as a result of our bodies don’t retailer extra protein.
“I see quite a bit in my apply that athletes attempt to pack of their protein consumption in a single or a few meals,” says Maddi Osburn, RDN, LD, a registered dietitian nutritionist in Wichita, Kansas. “If an athlete overconsumes protein in a single or two meals, they gained’t be getting essentially the most optimum muscle development response, and will probably be both excreted or saved as fats. As well as, consuming an excessive amount of protein may displace different vital vitamins — like carbohydrates, fat, and fiber — which are simply as vital for optimum restoration and efficiency.”
