Is it possible to have too much protein?

Protein it is one of the basic building blocks of the human body, crucial for building and repairing muscles. If you are interested in gaining muscle and/or fat loss, you probably know how important it is increase your daily intake of this macronutrient. But is there an upper limit to how much you should consume? How much protein is considered too much?

There are tripods, but it’s hard to overdo it. Here’s what the experts say.

Are high protein diets safe?

First of all, it is very difficult to eat 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 widely considered the “upper limit” of protein consumption: 35 percent of daily calories.

However, studies suggest that active people who exceed that upper limit may still not notice any adverse effects. In a A 2016 study published in Journal of Nutrition and Metabolism14 healthy resistance-trained men alternated between their normal diet and a “high-protein diet” (more than 3 grams per kilogram of body weight per day) for months. To put that into context, a 154-pound person would need to eat more than 210 grams of protein per day on this diet, which is equivalent to nearly two pounds of chicken.

After a year of follow-up, the researchers found “no adverse effects on blood lipid measurements, as well as liver and kidney function,” where most of the adverse reactions to the protein would occur.

Besides, there is research suggesting that existing recommendations may be too low for certain populations, including adults over 65 years of age, pregnant and lactating women, and healthy children over 3 years of age. So while the scientific debate about how much protein is too much continues, it is important to acknowledge the emerging literature that confirms the safety and efficacy of high protein diets for those who need more protein.

3 effects associated with a high protein diet

While studies have explored the potential risks of too much protein, the Institute of Medicine’s Dietary Reference Intakes claim that there is “insufficient data” to ensure causal links between the protein and health complications, thus emphasizing the need for controlled clinical studies.

1. Stomach discomfort/discomfort

Some people may experience gastrointestinal problems as a result of protein supplementation. This can be attributed to the lactose content of certain protein shakes, such as those containing whey protein concentrate. In these cases, using whey protein isolate or plant-based protein are less likely to cause these problems because they contain less lactose than whey protein concentrate or no lactose at all.

Potential GI issues can also come from whole foods. “If you eat too much animal protein and not enough complex carbohydrateswhich contain fibersyou may experience mild constipation,” explains Quyen Vu, MS, RDN.

2. Kidney problems

Some studies reported an association between a high-protein diet and kidney function. However, it is “extremely rare” for exercisers to develop kidney problems or other metabolic disorders due to high protein consumption, he says. Glenn Gaesser, PhD, FACSMprofessor of exercise physiology at Arizona State University.

3. Heart problems

Some research suggests that too much protein can affect the cardiovascular system.

“Several population-based cohort studies indicate a higher risk of premature mortality associated with a high-protein diet, such as low carbohydrate dietwhich is much higher in protein than the typical American diet,” says Gaesser.

However, he continues: “Higher protein intake, in itself, may not be the problem, but other features of the diet, such as high amounts of animal fat and low foods rich in fiber.”

Can eating too much protein affect weight loss?

In a word, yes. Proteins are a source of calories. If your goal is to lose weight, it’s important to create a caloric deficita condition in which you burn more calories than you take in. Eating so much protein that it narrows (or wipes out) your calorie deficit can undermine weight loss.

“Proteins that are not used for the body’s normal growth and maintenance functions can be used for energy, if there is a shortage from other sources, and can be turned into fat,” he says. Mindy Haar, Ph.D., RDN, CDN, FANDregistered dietitian nutritionist and associate dean at the New York Institute of Technology School of Health Professions. “If excessive protein consumption causes you to consume more calories than you need, you will gain weight.”

However, protein is still an integral part of most weight loss efforts. A meta-analysis of 24 studies found that a calorie-restricted, high-protein diet led to more positive changes in overall body composition than a standard protein diet. This is probably because protein promotes satiety and can help preserve muscle.

How do you know if you’re eating too much protein?

Your first clue will probably be a stomach ache or some other minor gastrointestinal drama. Even if you have a gut of steel, know that it’s possible to eat more protein than you can efficiently process.

“Your body can only use a certain amount of protein in one sitting — about 30 grams,” he says Lisa Moskovitz, RD, CDNCEO of New York Nutrition Group. “This is equivalent to about four ounces of cooked chicken breast or cooked fish, one cup of Greek yogurt, or two cups of black beans.”

It is also important to spread your protein intake throughout the day because bodies do not store excess protein.

“In my practice, I see a lot of athletes trying to fit protein into one or several meals,” he says Maddi Osburn, RDN, LDregistered dietitian nutritionist in Wichita, Kansas. “If an athlete consumes too much protein in one or two meals, they will not get the most optimal response to muscle growth, and it will either be excreted or stored as fat. In addition, consuming too much protein could crowd out other important nutrients – such as carbohydrates, greaseand fiber — which are equally important for optimal recovery and performance.”