Is it possible to eat too much protein?

protein It is one of the basic building blocks of the human body, and is necessary for building and repairing muscles. If you are interested Muscle gain And/or losing fat, you probably know how important this is Boost your daily intake Of these macronutrients. But is there an upper limit to How much should you consume?? How much protein is considered too much?

There are goalposts, but they are difficult to get past. Here’s what the experts say.

Are high-protein diets safe?

First, it is very difficult to eat too much protein, which negatively affects your health. According to a study published in American Journal of Clinical Nutritionthe average American consumes Less than half What is widely considered the “upper limit” for protein consumption: 35 percent of daily calories.

However, studies suggest that active people who exceed this upper limit may not see any harmful effects. In a 2016 study Published in Journal of Nutrition and Metabolism14 healthy, resistance-trained men alternated between months of eating their normal diet and a “high-protein diet” (more than 3 grams per kilogram of body weight per day). To put that in context, a 154-pound person would need to eat more than 210 grams of protein per day on this diet, which is roughly the equivalent of two pounds of chicken.

After a year of monitoring people, the researchers found “no adverse effects on blood lipid measurements as well as liver and kidney function,” which is where most harmful responses to the protein occur.

In addition, there is research This suggests that current recommendations may be too low for some population groups, including adults over 65 years old, pregnant and breastfeeding women, and healthy children over 3 years old. So, while the scientific conversation about excess protein intake continues, it is important to acknowledge the emerging literature confirming the safety and effectiveness of high-protein diets for those who need more of it.

3 Effects associated with high-protein diets

While studies have explored the potential risks of eating too much protein, the Institute of Medicine’s Dietary Reference Intake states that there are “Insufficient data“To provide causal relationships between protein and health complications, highlighting the need for controlled clinical studies.

1. Stomach upset/discomfort

Some people may experience digestive problems as a result of taking protein supplements. This may be due to the lactose content in some protein shakes, such as those containing lactose Whey protein concentrate. In these cases, whey protein isolate or whey protein isolate is used Vegetable protein They are less likely to lead to these problems, because they contain less lactose than whey protein concentrate or none at all.

Potential digestive issues can come from whole foods as well. “If you’re eating too much animal protein and not enough Complex carbohydrateswhich contains Fiber“You may experience mild constipation,” explains Quyen Vu, MS, RDN.

2. Kidney problems

Some studies An association between high-protein diets and kidney function has been reported. However, it is very rare for practitioners to develop kidney problems or other metabolic disorders due to high protein intake, he says. Glenn Geiser, Ph.D., FACSMprofessor of physiology at Arizona State University.

3. Heart problems

Some research indicates Eating large amounts of protein may affect the cardiovascular system.

“Several population-based cohort studies suggest a higher risk of premature death associated with high-protein diets, such as the classic diet. Low carbohydrate diet“Which contains a lot more protein than the typical American diet,” says Geiser.

However, he continues, “It may not be the higher protein intake, per se, that is the problem, but rather other characteristics of the diet, such as high amounts of animal fat and low amounts of fat.” Foods rich in fiber“.

Can eating too much protein affect weight loss?

In a word, yes. Protein is a source of calories. If your goal is to lose weight, it is important to create Calorie deficitIt is a condition in which you burn more calories than you eat. If you’re eating so much protein that it narrows (or erases) your calorie deficit, it can impair your weight loss.

“Protein that is not used for the body’s usual growth and maintenance functions can be used for energy, if there is a deficiency from other sources, and can be converted into fat,” he says. Mindy Haar, PhD, RDN, CDN, FANDa registered dietitian and associate dean at the New York Institute of Technology’s College of Health Professions. “If excessive protein intake results in you consuming more calories than you need, you will gain weight.”

However, protein is still an integral part of most weight loss efforts. Meta-analysis Of the 24 studies, it found that calorie-restricted, high-protein diets produced more positive changes in overall body composition than a protein-based diet. This is likely because protein promotes fullness and can help preserve muscle.

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

Your first clue will likely be a stomach ache or some other minor problem with your digestive system. Even if you have the courage of steel, know that it is possible to eat more protein than you can process efficiently.

“Your body can only use a certain amount of protein in one sitting — about 30 grams,” he says. Lisa Moskowitz, 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 the amount of protein throughout the day because the body does not store excess protein.

“I see a lot in my practice that athletes try to bulk up their protein intake into one or two meals,” he says. Maddie Osborne, RDN, LDa registered dietitian in Wichita, Kansas. “If an athlete overconsumes protein in one or two meals, he will not get the optimal muscle growth response, and it will be excreted or stored as fat. In addition, eating too much protein can displace other important nutrients – e.g. Carbohydrates, fatAnd fiber – which is equally important for recovery and optimal performance.