protein is one of the essential building blocks of the human body and is crucial for building and repairing muscles. If you are interested Build muscle and/or lose fat, you probably know how important that is Increase your daily intake of this macronutrient. But is there an upper limit to this? how much you should consume? How much protein is considered too much?
There are targets, but it is difficult to go beyond them. That’s what the experts say.
Are high protein diets safe?
First, it is very difficult to consume so much protein that it negatively affects your health. According to a study published in American Journal of Clinical Nutritionthe average American consumes less than half of what is generally considered the “upper limit” of protein consumption: 35 percent of daily calories.
However, studies suggest that active people who exceed this upper limit may still not notice any negative effects. In one Study 2016 published in the Journal of Nutrition and Metabolism14 healthy, resistance-trained men alternated between their regular diet and a “high protein diet” (more than 3 grams per kilogram of body weight daily) for months. To put that in context, a 154-pound person on this diet would need to consume more than 210 grams of protein per day, which is the equivalent of almost two pounds of chicken.
After a year of observing the subjects, the researchers found “no deleterious effects on blood lipid levels and liver and kidney function,” where most adverse reactions to protein would occur.
In addition, there is Research This suggests that existing recommendations may be too low for certain populations, including adults over 65 years of age, pregnant and breastfeeding women, and healthy children over 3 years of age. So while the scientific discourse about how much protein is too much continues, it is important to acknowledge the emerging literature that supports the safety and effectiveness of high-protein diets for those who need more of it.
3 effects of a high protein diet
While studies have examined possible risks of too much protein, the Institute of Medicine’s Dietary Reference Intakes states that “insufficient data” to establish causal links between protein and health complications, highlighting the need for controlled clinical trials.
1. Stomach upset/discomfort
Some people may experience gastrointestinal problems due to protein supplementation. This may be due to the lactose content in certain protein shakes, such as: Whey protein concentrate. In these cases, the use of whey protein isolate or vegetable protein is less likely to cause these problems because they contain less or no lactose than whey protein concentrate.
Potential gastrointestinal problems can also be caused by whole foods. “If you eat too much animal protein and not enough complex carbohydrateswhich 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, it is said Glenn Gaesser, PhD, FACSMProfessor of Exercise Physiology at Arizona State University.
3. Heart problems
Some research suggests so that consuming excessive protein can have effects on the cardiovascular system.
“Several population-based cohort studies indicate a higher risk of premature mortality associated with high-protein diets such as the classic one Low carb dietwhich contains much more protein than the typical American diet,” says Gaesser.
However, he continues: “The higher protein intake per se may not be the problem, but rather the other characteristics of the diet, such as high animal fat and low animal fat foods rich in fiber.”
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 have a goal to achieve Calorie deficita condition in which you burn more calories than you consume. Consuming so much protein that it reduces (or eliminates) your calorie deficit can interfere with weight loss.
“Protein that is not needed for the body’s normal growth and maintenance functions can, when deficient, be used for energy from other sources and converted into fat,” he says Mindy Haar, Ph.D., RDN, CDN, FANDa registered dietitian and associate dean at the School of Health Professions at the New York Institute of Technology. “If excessive protein consumption causes you to consume more calories than you need, you will gain weight.”
However, protein is still an essential part of most weight loss efforts. A meta-analysis Of 24 studies found that reduced-calorie, high-protein diets produced more positive changes in overall body composition than a standard protein diet. This is likely because protein promotes satiety and can help maintain muscle.
How do you know if you’re eating too much protein?
Your first clue will likely be a stomach ache or other minor gastrointestinal problem. Even if you have steely courage, know that it is possible to consume more protein than you can process efficiently.
“Your body can only use so much protein at a time — about 30 grams,” he says Lisa Moskovitz, RD, CDNCEO of New York Nutrition Group. “That’s about four ounces of cooked chicken breast or fish, one cup of Greek yogurt, or two cups of black beans.”
It is also important to spread protein intake throughout the day as the body does not store excess protein.
“In my practice, I often see athletes trying to incorporate their protein intake into one or more meals,” he says Maddi Osburn, RDN, LDa registered dietitian in Wichita, Kansas. “If an athlete consumes too much protein in one or two meals, they will not receive the optimal muscle growth response and the protein will either be excreted or stored as fat. Additionally, consuming too much protein could crowd out other important nutrients – such as: Carbohydrates, fatand fiber – which are equally important for optimal recovery and performance.”
