Protein is without doubt one of the important constructing blocks of the human physique, essential for constructing and repairing muscle. For those who’re occupied with gaining muscle and/or shedding fats, you seemingly understand how vital it’s to increase your each day consumption of this macronutrient. However is there an higher restrict to how a lot it is best to devour? How a lot protein is taken into account an excessive amount of?

There are goalposts, but it surely’s laborious to go overboard. Right here’s what the specialists say.

Are Excessive-Protein Diets Secure?

Initially, it’s very troublesome to eat a lot protein that it negatively impacts your well being. In response to a examine printed within the American Journal of Scientific Vitamin, the typical American consumes lower than half of what’s broadly thought-about the “higher sure” of protein consumption: 35 % of each day energy.

Nevertheless, research counsel that energetic individuals exceeding that higher sure nonetheless could not see any adversarial results. In a 2016 examine printed within the Journal of Vitamin and Metabolism, 14 wholesome, resistance-trained males alternated between months of consuming their regular food regimen and a “high-protein food regimen” (greater than 3 grams per kilogram of body weight each day). To place that into context, a 154-pound particular person must eat greater than 210 grams of protein per day on this food regimen, which is equal to virtually 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 operate,” which is the place most adversarial responses to protein would seem.

Moreover, there may be analysis suggesting that present suggestions could also be too low for sure populations, together with adults over the age of 65, pregnant and lactating girls, and wholesome kids 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 protection 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 Drugs asserts that there’s “inadequate knowledge” to offer 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 focus. In these instances, utilizing whey protein isolate or plant-based protein is much less more likely 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 properly. “For those who’re consuming an excessive amount of animal-based protein and never sufficient complicated carbohydrates, which include fiber, it’s possible you’ll expertise delicate constipation,” explains Quyen Vu, MS, RDN.

2. Kidney points

Some research have reported an affiliation between high-protein diets and kidney operate. 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 analysis 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 threat related to diets which are excessive in protein, such because the traditional low-carb food regimen, which has rather more protein than the standard American food regimen,” says Gaesser.

Nevertheless, he continues, “The upper protein consumption, per se, will not be the issue, however moderately the opposite traits of the food regimen, akin to excessive quantities of animal fats and low quantities of fiber-rich meals.”

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 aim is to drop some pounds, it’s vital to create a calorie deficit, a state wherein 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 traditional development and upkeep capabilities could also be used for vitality, if there’s a lack from different sources, and might 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 devour extra energy than you want, you’ll acquire weight.”

Nevertheless, protein remains 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 optimistic adjustments to general physique composition than a standard-protein food regimen. That is seemingly as a result of protein promotes fullness and may 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 potential to eat extra protein than you’ll be able to 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 Vitamin 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 so much in my follow 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 received’t be getting probably the most optimum muscle development response, and it will likely be both excreted or saved as fats. As well as, consuming an excessive amount of protein may displace different vital vitamins — like carbohydrates, fats, and fiber — which are simply as vital for optimum restoration and efficiency.”