Protein is likely one of the important constructing blocks of the human physique, essential for constructing and repairing muscle. If you happen to’re all for gaining muscle and/or shedding fats, you probably understand how essential it’s to enhance your day by day consumption of this macronutrient. However is there an higher restrict to how a lot it’s best to eat? How a lot protein is taken into account an excessive amount of?
There are goalposts, nevertheless it’s onerous to go overboard. Right here’s what the consultants say.
Are Excessive-Protein Diets Protected?
Initially, it’s very troublesome to eat a lot protein that it negatively impacts your well being. In line with a examine printed within the American Journal of Medical Diet, the typical American consumes lower than half of what’s broadly thought of the “higher sure” of protein consumption: 35 p.c of day by day energy.
Nonetheless, research counsel that energetic folks exceeding that higher sure nonetheless could not see any antagonistic results. In a 2016 examine printed within the Journal of Diet 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 day by 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 hen.
After a yr of monitoring the themes, researchers discovered “no dangerous results on measures of blood lipids in addition to liver and kidney operate,” which is the place most antagonistic 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 girls, and wholesome kids 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 protection 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 Drugs asserts that there’s “inadequate knowledge” to offer causal relationships between protein and well being issues, thus highlighting the necessity for managed scientific research.
1. Abdomen upset/discomfort
Some folks could 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 more likely 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 complete meals as properly. “If you happen to’re consuming an excessive amount of animal-based protein and never sufficient advanced carbohydrates, which include fiber, chances are 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 operate. Nonetheless, 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 could 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 far more protein than the everyday American weight loss plan,” says Gaesser.
Nonetheless, he continues, “The upper protein consumption, per se, might not be the issue, however slightly the opposite traits of the weight loss plan, 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 purpose is to drop extra pounds, it’s essential to create a calorie deficit, a state wherein 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 capabilities could also be used for vitality, 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 College of Well being Professions. “If overconsuming protein leads you to eat extra energy than you want, you’ll acquire weight.”
Nonetheless, 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 adjustments to general physique composition than a standard-protein weight loss plan. That is probably as a result of protein promotes fullness and will help 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 when you 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 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 essential to house protein consumption all through the day as a result of our bodies don’t retailer extra protein.
“I see loads 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 gained’t be getting probably 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 may displace different essential vitamins — like carbohydrates, fats, and fiber — which are simply as essential for optimum restoration and efficiency.”