Is it possible to eat too much protein?

protein It is one of the important building blocks of the human body and is essential for building and repairing muscles. if you are interested gain muscle and/or lose fat, you probably know how important this is Increase daily intake This macronutrient. But is there an upper limit? How much should you consume? How much protein is considered too much?

There are goalposts, but it’s hard to get too far. This is what experts say.

Is a high-protein diet safe?

First, it’s very difficult to eat too much protein, which can negatively impact your health. According to the publication in American Journal of Clinical NutritionAverage consumption in the United States less than half The widely accepted “upper limit” for protein consumption is 35% of daily calorie intake.

However, research suggests that active people above that limit may still not see any adverse effects. in a Study in 2016 Posted in Journal of Nutrition and MetabolismFourteen healthy, resistance-trained men alternated between a normal diet and a “high-protein diet” (more than 3 grams per kilogram of body weight per day) for several months. To put this into perspective, a 154-pound person would have to eat more than 210 grams of protein per day on this diet, which is the equivalent of almost two pounds of chicken.

After a year of monitoring, the researchers found “no deleterious effects on blood lipids or liver and kidney function,” which is where the most adverse reactions to the protein occurred.

In addition, there are Research It shows that existing recommendations may be too low for some groups, including adults over 65 years of age, pregnant and breastfeeding women, and healthy children over 3 years of age. So while the scientific discussion about excessive protein intake continues, it’s important to acknowledge the emerging literature that validates the safety and effectiveness of high-protein diets for people who need more protein.

3 Effects associated with a high-protein diet

While research has explored the potential risks of too much protein, the Institute of Medicine’s Dietary Reference Intakes assert, “Not enough data” provides a causal link between protein and health complications, thereby emphasizing the need for controlled clinical studies.

1. Stomach discomfort

Some people may experience gastrointestinal problems from protein supplements. This may be attributed to the lactose content in some protein shakes, e.g. whey protein concentrate. In these cases, use whey protein isolate or plant protein Less likely to cause these problems because they contain less lactose than whey protein concentrate or none at all.

Potential gastrointestinal problems may also arise from whole foods. “If you eat too much animal protein and don’t get enough animal protein complex carbohydrateswhich contains fiberyou may experience mild constipation,” explains Quyen Vu, MS, RDN.

2. Kidney problems

some research reported an association between a high-protein diet and renal function. However, it is “extremely rare” for athletes to develop kidney problems or other metabolic disorders due to high protein consumption, Glenn Gaesser, PhD, FACSMProfessor of Exercise Physiology at Arizona State University.

3.Heart problems

some studies show Eating too much protein may affect the cardiovascular system.

“Several population-based cohort studies have shown that high-protein diets, such as the Classic Diet, are associated with a higher risk of premature death. low carb dietwhich contains more protein than the typical American diet,” Gaither said.

However, he continued, “Higher protein intake itself may not be the problem, but rather other features of the diet, such as high amounts of animal fat and low amounts of fiber rich foods”.

Will eating too much protein affect weight loss?

Anyway, yes. Protein is a source of calories. If your goal is to lose weight, create a Calorie deficiencya state of burning more calories than you take in.

“Protein not used for normal growth and maintenance of body functions can be used for energy and can be converted to fat if other sources are lacking,” says Mindy Haar, PhD, RDN, CDN, FANDa registered dietitian nutritionist and associate dean of the New York Institute of Technology’s School of Health Professions. “If overeating protein causes you to eat more calories than you need, you will gain weight.”

However, protein is still an integral part of most weight loss efforts. meta-analysis 24 studies found that calorie-restricted, high-protein diets produced more positive changes in overall body composition than standard protein diets. This may be because protein promotes satiety and helps protect muscles.

How do you know if you’re eating too much protein?

Your first clue may be stomach pain or some other mild gastrointestinal symptoms. Even if you have nerves of steel, know that you may be taking in more protein than you can handle effectively.

“Your body can only use a certain amount of protein at a time — about 30 grams,” says Lisa Moskowitz, RD, CDNCEO of New York Nutrition Group. “This equates to about four ounces of cooked chicken breast or cooked fish, one cup of Greek yogurt, or two cups of black beans.”

It’s also important to space your protein intake throughout the day because the body doesn’t store excess protein.

“I see a lot of athletes in practice trying to focus their protein intake into one or several meals,” says Maddie Osborne, RDN, LDa registered dietitian in Wichita, Kansas. “If athletes consume too much protein in one or two meals, they will not get an optimal muscle growth response and the protein will either be excreted from the body or stored as fat. Additionally, eating too much protein may displace other important nutrients. For example carbohydrate, fatand fiber – equally important for optimal recovery and performance.