Protein is among the important constructing blocks of the human physique, essential for constructing and repairing muscle. If you happen to’re excited by gaining muscle and/or shedding fats, you possible know the way vital it’s to spice up your day by day consumption of this macronutrient. However is there an higher restrict to how a lot you must devour? How a lot protein is taken into account an excessive amount of?
There are goalposts, however it’s onerous to go overboard. Right here’s what the specialists say.
Are Excessive-Protein Diets Secure?
To begin with, it’s very tough to eat a lot protein that it negatively impacts your well being. In keeping with a research revealed within the American Journal of Scientific Diet, the common American consumes lower than half of what’s broadly thought-about the “higher sure” of protein consumption: 35 % of day by day energy.
Nevertheless, research counsel that energetic individuals exceeding that higher sure nonetheless could 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 food regimen and a “high-protein food regimen” (greater than 3 grams per kilogram of body weight day by day). To place that into context, a 154-pound individual must eat greater than 210 grams of protein per day on this food regimen, which is equal to nearly two kilos of hen.
After a 12 months of monitoring the topics, researchers discovered “no dangerous results on measures of blood lipids in addition to liver and kidney perform,” which is the place most adversarial responses to protein would seem.
Moreover, there’s 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 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 Drugs asserts that there’s “inadequate information” to offer causal relationships between protein and well being issues, thus highlighting the necessity for managed scientific 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, corresponding to these containing whey protein focus. In these circumstances, 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. “If you happen to’re consuming an excessive amount of animal-based protein and never sufficient complicated carbohydrates, which comprise fiber, it’s possible you’ll expertise gentle constipation,” explains Quyen Vu, MS, RDN.
2. Kidney points
Some research have reported an affiliation between high-protein diets and kidney perform. Nevertheless, 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 could have an effect on the cardiovascular system.
“A number of population-based cohort research point out the next untimely mortality danger related to diets which are excessive in protein, such because the basic low-carb food regimen, which has far more protein than the standard American food regimen,” says Gaesser.
Nevertheless, he continues, “The upper protein consumption, per se, might not be the issue, however moderately the opposite traits of the food regimen, corresponding 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 weight, it’s vital to create a calorie deficit, a state during which you’re burning extra energy than you’re taking in. If you happen to’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 typical progress and upkeep features could also be used for vitality, if there’s a lack from different sources, and could 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 achieve weight.”
Nevertheless, protein continues 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 modifications to general physique composition than a standard-protein food regimen. That is possible 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 may effectively course of.
“Your physique can solely make the most of a certain quantity 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 house protein consumption all through the day as a result of our bodies don’t retailer extra protein.
“I see lots 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 progress 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.”
