Protein is likely one of the important constructing blocks of the human physique, essential for constructing and repairing muscle. Should you’re enthusiastic about gaining muscle and/or shedding fats, you doubtless know the way vital it’s to enhance your each day consumption of this macronutrient. However is there an higher restrict to how a lot you need to devour? How a lot protein is taken into account an excessive amount of?
There are goalposts, but it surely’s exhausting to go overboard. Right here’s what the specialists say.
Are Excessive-Protein Diets Secure?
To start with, it’s very troublesome to eat a lot protein that it negatively impacts your well being. Based on a research revealed within the American Journal of Medical Diet, the common American consumes lower than half of what’s broadly thought-about the “higher certain” of protein consumption: 35 % of each day energy.
Nevertheless, research counsel that lively folks exceeding that higher certain nonetheless might not see any adversarial results. In a 2016 research revealed within the Journal of Diet and Metabolism, 14 wholesome, resistance-trained males alternated between months of consuming their regular eating regimen and a “high-protein eating regimen” (greater than 3 grams per kilogram of body weight each day). To place that into context, a 154-pound individual must eat greater than 210 grams of protein per day on this eating regimen, 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 operate,” which is the place most adversarial responses to protein would seem.
Moreover, there’s analysis suggesting that present 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 “inadequate knowledge” to supply causal relationships between protein and well being problems, thus highlighting the necessity for managed medical research.
1. Abdomen upset/discomfort
Some folks might expertise gastrointestinal points ensuing from protein supplementation. This can be attributable to the lactose content material in sure protein shakes, similar to these containing whey protein focus. In these instances, 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. “Should you’re consuming an excessive amount of animal-based protein and never sufficient advanced carbohydrates, which include fiber, you might 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 might have an effect on the cardiovascular system.
“A number of population-based cohort research point out the next untimely mortality threat related to diets which might be excessive in protein, such because the traditional low-carb eating regimen, which has far more protein than the everyday American eating regimen,” says Gaesser.
Nevertheless, he continues, “The upper protein consumption, per se, might not be the issue, however slightly the opposite traits of the eating regimen, similar 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 objective is to drop some weight, it’s vital to create a calorie deficit, a state through which you’re burning extra energy than you’re taking in. Should you’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 progress and upkeep features could also be used for power, if there’s a lack from different sources, and will be transformed to fats,” says Mindy Haar, Ph.D., RDN, CDN, FAND, a registered dietitian nutritionist and assistant dean at New York Institute of Expertise’s College 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 constructive modifications to general physique composition than a standard-protein eating regimen. That is doubtless 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 in all probability be a stomachache or another minor gastrointestinal drama. Even when you’ve got guts of metal, know that it’s doable to eat extra protein than you possibly can 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 area protein consumption all through the day as a result of our bodies don’t retailer extra protein.
“I see loads in my observe 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 essentially the most optimum muscle progress response, and it is going to be both excreted or saved as fats. As well as, consuming an excessive amount of protein might displace different vital vitamins — like carbohydrates, fats, and fiber — which might be simply as vital for optimum restoration and efficiency.”
