Protein is without doubt one of the important constructing blocks of the human physique, essential for constructing and repairing muscle. For those who’re fascinated with gaining muscle and/or shedding fats, you doubtless understand how essential it’s to spice up your every day consumption of this macronutrient. However is there an higher restrict to how a lot it is best to devour? How a lot protein is taken into account an excessive amount of?
There are goalposts, however it’s exhausting 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. Based on a research printed 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 p.c of every day energy.
Nonetheless, research counsel that lively folks exceeding that higher sure nonetheless might not see any antagonistic results. In a 2016 research printed 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 every 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 virtually 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 perform,” 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 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 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 knowledge” to offer causal relationships between protein and well being problems, thus highlighting the necessity for managed scientific research.
1. Abdomen upset/discomfort
Some folks might expertise gastrointestinal points ensuing from protein supplementation. This can be attributable to the lactose content material in sure protein shakes, comparable 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 nicely. “For those who’re consuming an excessive amount of animal-based protein and never sufficient complicated 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 perform. 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 might 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 rather more protein than the everyday American food regimen,” says Gaesser.
Nonetheless, he continues, “The upper protein consumption, per se, might not be the issue, however reasonably the opposite traits of the food regimen, comparable 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 objective is to shed pounds, it’s essential to create a calorie deficit, a state wherein you’re burning extra energy than you’re taking in. For those who’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 development and upkeep features could also be used for vitality, if there’s a lack from different sources, and may 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.”
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 modifications to total physique composition than a standard-protein food regimen. That is doubtless 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 in all probability be a stomachache or another minor gastrointestinal drama. Even if in case you have guts of metal, know that it’s attainable to eat extra protein than you may 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 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 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 gained’t be getting essentially the most optimum muscle development response, and it is going to be both excreted or saved as fats. As well as, consuming an excessive amount of protein might displace different essential vitamins — like carbohydrates, fats, and fiber — which are simply as essential for optimum restoration and efficiency.”
