Protein is a vital component of the human body, essential for muscle building and repair. If you are looking to build muscle or lose weight, increasing your daily protein intake is crucial. But is there such a thing as consuming too much protein? What is considered an excessive amount?
While there are recommended guidelines, it is challenging to exceed the limits. Here is what experts have to say.
Are High-Protein Diets Safe?
It is rare to consume so much protein that it has a negative impact on your health. An American Journal of Clinical Nutrition study revealed that the average American consumes less than half of the widely accepted upper limit of protein intake, which is 35% of daily calories.
Even those who exceed this upper limit, as shown in a study published in the Journal of Nutrition and Metabolism, did not experience any harmful effects on measures of blood lipids, liver, and kidney function.
Furthermore, research suggests that certain populations, such as older adults, pregnant or lactating women, and healthy children, may actually need more protein than current recommendations provide.
3 Effects Associated With High-Protein Diets
While some studies have raised concerns about excessive protein intake, the Institute of Medicine's Dietary Reference Intakes states that there is insufficient data to establish a direct link between protein consumption and health issues.
1. Stomach upset/discomfort
Some individuals may experience gastrointestinal issues from protein supplementation, often due to the lactose content in certain protein shakes. Choosing whey protein isolate or plant-based protein can help alleviate these problems.
Whole foods can also cause gastrointestinal issues if there is an imbalance between animal-based protein and complex carbohydrates, leading to mild constipation.
2. Kidney issues
While some studies suggest a link between high-protein diets and kidney function, it is rare for active individuals to develop kidney problems due to protein consumption.
3. Heart issues
Research indicates a potential impact of excessive protein intake on the cardiovascular system. However, it is often the overall diet composition, such as high animal fat and low fiber intake, that contributes to any adverse effects.
Can Eating Too Much Protein Affect Weight Loss?
Excessive protein consumption can hinder weight loss efforts by contributing to a surplus of calories. If protein intake interferes with creating a calorie deficit, it can impede weight loss progress.
However, high-protein diets have been shown to have positive effects on body composition and muscle preservation during weight loss. Protein aids in satiety and can support muscle retention.
How Do You Know if You’re Eating Too Much Protein?
Your body may signal an excess of protein through minor gastrointestinal discomfort. It is also essential to distribute protein intake throughout the day, as the body does not store excess protein efficiently.
“Your body can only utilize a certain amount of protein at one sitting — roughly 30 grams,” says Lisa Moskovitz, RD, CDN. Ensuring a balanced intake of protein throughout the day is key to optimal utilization and avoiding potential health issues.
