Is it possible to have too much protein?


Protein is one of the essential elements of the human body, essential for building and repairing muscles. If you’re interested in gaining muscle and/or shedding fat, you probably know how important it is to increase your daily intake of this macronutrient. But is there a limit to how much you should consume? How much protein is considered too much?

There are doormen, but it is difficult to go over. Here’s 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 journal American Journal of Clinical Nutritionconsumed by the average American less than half Between what’s considered the “upper limit” of protein intake: 35 percent of daily calories.

However, research suggests that people who exceed this upper limit will still not see any adverse effects. in one 2016 exam published in Journal of Nutrition and Metabolism14 healthy resistance-trained men alternated months between consuming their normal diet and a “high-protein diet” (more than 3 grams per kilogram of body weight per day). To put that into context, a 154-pound person would need to eat more than 210 grams of protein a day on this diet, which is the equivalent of nearly two pounds of chicken.

After monitoring the subjects for a year, the researchers “found no adverse effects on blood lipid measures, as well as liver and kidney function,” where the most adverse protein responses would appear.

Also, there is research suggests that existing recommendations may be too low for certain populations, including adults over 65, pregnant and lactating women, and healthy children over 3 years of age. So while the scientific discourse about what constitutes too much protein continues, it is important to recognize the emerging literature validating the safety and efficacy of high-protein diets for those who need more.

3 effects associated with high protein diets

man holding his belly | How much protein is too much?

Although research has looked at the potential dangers of too much protein, the Institute of Medicine’s Dietary Reference Intake confirms that “not enough data” to provide causal relationships between proteins and health complications, thus highlighting the need for controlled clinical studies.

1. Stomach upset/discomfort

Some people may experience gastrointestinal problems as a result of protein supplementation. This can be attributed to the lactose content of some protein shakes, such as those containing whey protein concentrate. In these cases, using whey protein isolate or plant protein is less likely to cause these problems, as they contain less or no lactose than whey protein concentrates.

GI issues can also come from whole foods. “If you eat too much animal-based protein and not enough complex carbohydrates that contain fiber, you may experience mild constipation,” explains Quyen Vu, MS, RDN.

2. Kidney problems

Some studies reported a link between high protein diets and kidney function. However, it is “very rare” for exercisers to develop kidney problems or other metabolic disorders due to high protein intake, he says. Glenn Gaesser, Ph.D., FACSMprofessor of exercise physiology at Arizona State University.

3. Heart problems

Some studies suggest that that eating too much protein can affect the cardiovascular system.

“Several population-based studies indicate an increased risk of premature mortality associated with diets high in protein, such as the classic low-carbohydrate diet, which is much higher in protein than the typical American diet,” says Gaesser.

However, he continues, “higher protein intake in itself may not be the problem, but rather other features of the diet, such as high amounts of animal fat and low amounts of fiber-rich foods.”

Can eating too much protein cause weight loss?

cutting the steak | How much protein is too much?

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 where you’re burning more calories than you’re taking in. If you eat so much protein, it reduces (or eliminates) your calories. deficit, which can undermine weight loss.

“Protein that is not used for normal growth and maintenance functions of the body can be used for energy if it is lacking from other sources, and can be turned into fat,” he says. Mindy Haar, Ph.D., RDN, CDN, FANDregistered dietitian nutritionist and assistant dean at the New York Institute of Technology School of Health Professions. “If consuming too much protein causes you to consume more calories than you need, you will gain weight.”

However, protein is still a part of most weight loss efforts. A meta-analysis 24 studies found that a calorie-restricted, high-protein diet produced more positive changes in overall body composition than a standard protein diet. This is likely because protein promotes fullness and can help maintain muscle.

How do you know if you are eating too much protein?

Your first clue will be a stomach ache or some other minor gastrointestinal drama. Even with guts of steel, know that it’s possible to eat more protein than you can efficiently process.

“Your body can only use a certain amount of protein in one sitting — about 30 grams,” he says. Lisa Moskovitz, RD, CDNCEO of New York Nutrition Group. “This is equivalent to about four ounces of cooked chicken breast or cooked fish, a cup of Greek yogurt or two cups of black beans.”

It is important to spread your protein intake throughout the day, as the body does not store excess protein.

“In my practice I see a lot of athletes trying to cram their protein intake into a meal or two,” he says. Maddi Osburn, RDN, LDRegistered Dietitian Nutritionist in Wichita, Kansas. “If an athlete consumes too much protein in one or two meals, they will not get the best muscle growth response, and it will either be excreted or stored as fat. Also, eating too much protein can replace other important nutrients (such as carbohydrates, fats, and fiber), which are just as important for optimal recovery and performance.”



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