Protein is without doubt one of the important constructing blocks of the human physique, essential for constructing and repairing muscle. Should you’re fascinated by gaining muscle and/or shedding fats, you seemingly understand how essential it’s to increase your every day consumption of this macronutrient. However is there an higher restrict to how a lot you must eat? How a lot protein is taken into account an excessive amount of?
There are goalposts, nevertheless it’s exhausting to go overboard. Right here’s what the consultants say.
Are Excessive-Protein Diets Secure?
To begin with, it’s very troublesome to eat a lot protein that it negatively impacts your well being. In accordance with a examine revealed within the American Journal of Scientific Vitamin, the typical American consumes lower than half of what’s broadly thought-about the “higher certain” of protein consumption: 35 p.c of every day energy.
Nonetheless, research recommend that energetic individuals exceeding that higher certain nonetheless might not see any adversarial results. In a 2016 examine revealed within the Journal of Vitamin and Metabolism, 14 wholesome, resistance-trained males alternated between months of consuming their regular weight loss plan and a “high-protein weight loss plan” (greater than 3 grams per kilogram of body weight every day). To place that into context, a 154-pound particular person must eat greater than 210 grams of protein per day on this weight loss plan, which is equal to nearly two kilos of rooster.
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 current 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 essential to acknowledge the rising literature that validates the security and efficacy of high-protein diets for individuals 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 issues, thus highlighting the necessity for managed scientific research.
1. Abdomen upset/discomfort
Some individuals might expertise gastrointestinal points ensuing from protein supplementation. This can be attributable to the lactose content material in sure protein shakes, reminiscent of 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 comprise much less lactose than whey protein focus or none in any respect.
Potential GI points can come from complete meals as nicely. “Should you’re consuming an excessive amount of animal-based protein and never sufficient complicated carbohydrates, which comprise fiber, you might expertise gentle constipation,” explains Quyen Vu, MS, RDN.
2. Kidney points
Some research have reported an affiliation between high-protein diets and kidney operate. Nonetheless, it’s “extraordinarily uncommon” for exercisers to develop kidney points or different metabolic issues 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 are excessive in protein, such because the traditional low-carb weight loss plan, which has rather more protein than the everyday American weight loss plan,” says Gaesser.
Nonetheless, he continues, “The upper protein consumption, per se, is probably not the issue, however moderately the opposite traits of the weight loss plan, reminiscent of 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 extra pounds, it’s essential to create a calorie deficit, a state by 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 ordinary development 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 Know-how’s Faculty of Well being Professions. “If overconsuming protein leads you to eat extra energy than you want, you’ll achieve weight.”
Nonetheless, 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 adjustments to general physique composition than a standard-protein weight loss plan. That is seemingly as a result of protein promotes fullness and can assist 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 you probably have guts of metal, know that it’s doable 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 rooster breast or cooked fish, one cup of Greek yogurt, or two cups of black beans.”
It’s additionally essential to area protein consumption all through the day as a result of our bodies don’t retailer extra protein.
“I see so much in my apply 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 essential vitamins — like carbohydrates, fats, and fiber — which are simply as essential for optimum restoration and efficiency.”
