Protein is one of the essential components of the human body, crucial for building and repairing muscles. If you are interested in gaining muscle and/or losing fat, you probably know how important it is to increase your daily intake of this macronutrient. But is there a maximum limit on the amount you should consume? How much protein is considered too much?
There are goals, but it is difficult to overdo it. This is 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 the 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 still not see any adverse effects. in a study 2016 published in the Nutrition and metabolism magazine14 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 this in context, a 154-pound person would have to eat more than 210 grams of protein per day on this diet, which is equivalent to almost two pounds of chicken.
After a year of monitoring the subjects, the researchers found “no harmful effects on blood lipid measures or liver and kidney function,” which is where most adverse responses to proteins would appear.
Furthermore, there are investigation suggesting that existing recommendations may be too low for certain populations, including adults over 65 years of age, pregnant and lactating women, and healthy children over 3 years of age. So, as the scientific discourse about how much protein is too much continues, it is important to recognize the emerging literature that validates the safety and effectiveness of high-protein diets for those who need more.
3 effects associated with high protein diets
While studies have explored the potential risks of excess protein, the Institute of Medicine’s Dietary Reference Intakes state that there is “insufficient data”to provide causal relationships between proteins and health complications, thus highlighting the need for controlled clinical studies.
1. Upset or upset stomach
Some people may experience gastrointestinal problems as a result of protein supplementation. This may be attributed to the lactose content in certain protein shakes, such as those containing whey protein concentrate. In these cases, using whey protein isolate or plant-based protein is less likely to cause these problems, as they contain less lactose than whey protein concentrate or none at all.
Potential gastrointestinal problems can also come from whole foods. “If you eat too much animal protein and not enough complex carbohydrates, which contain fiber, you may experience mild constipation,” explains Quyen Vu, MS, RDN.
2. Kidney problems
Some studies have reported an association between high protein diets and kidney function. However, it is “extremely rare” for athletes to develop kidney problems or other metabolic disorders due to high protein consumption, he says. Glenn Gaesser, PhD, FACSMprofessor of exercise physiology at Arizona State University.
3. Heart problems
Some research suggests that eating excessive protein can affect the cardiovascular system.
“Several population-based cohort studies indicate an increased risk of premature mortality associated with high-protein diets, such as the classic low-carbohydrate diet, which has much more protein than the typical American diet,” says Gaesser.
However, he continues, “higher protein intake, per se, may not be the problem, but rather other characteristics of the diet, such as high amounts of animal fat and low amounts of high-fiber foods.”
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’s important to create a calorie deficit, a state in which you burn more calories than you take in. If you eat so much protein that you reduce (or erase) your calorie deficit, it can undermine weight loss.
“Proteins that are not used for the body’s usual growth and maintenance functions can be used for energy, if other sources are lacking, and can be converted to fat,” he says. Mindy Haar, Ph.D., RDN, CDN, FANDregistered dietitian nutritionist and assistant dean of the College of Health Professions at the New York Institute of Technology. “If excessive protein consumption leads you to consume more calories than you need, you will gain weight.”
However, protein remains an integral part of most weight loss efforts. A meta-analysis of 24 studies found that high-protein, calorie-restricted diets produced more positive changes in overall body composition than a standard protein diet. This is likely because protein promotes satiety and can help preserve muscle.
How do you know if you are eating too much protein?
Your first clue will probably be a stomach ache or some other minor gastrointestinal drama. Even if you have guts of steel, know that it is possible to eat more protein than you can efficiently process.
“Your body can only use a certain amount of protein at one time: about 30 grams,” he says. Lisa Moskovitz, RD, CDNCEO of the 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 space your protein intake throughout the day because the body does not store excess protein.
“I see a lot in my practice that athletes try to concentrate their protein intake into one or two meals,” he says. Maddi Osburn, RDN, LDregistered dietitian nutritionist in Wichita, Kansas. “If an athlete consumes excess protein in one or two meals, they will not get the most optimal muscle growth response and it will be excreted or stored as fat. Additionally, eating too much protein could crowd out other important nutrients, such as carbohydrates, fats and fiber, which are equally important for optimal recovery and performance.”
