High-protein diets continue to gain popularity, touted for their benefits for weight loss, muscle gain, health, and longevity. While meeting your daily protein needs is crucial, is it possible to eat too much protein? The short answer is yes, eating above what you need can lead to unwanted side effects without providing any additional health benefits.
Protein is one of the three macronutrients your body needs in large amounts, along with fats and carbohydrates. When consumed, protein is broken down into amino acids—protein-building blocks used for muscle growth, hormone production, weight management, and immune support.
Whether you follow a plant-based diet, are omnivorous, or fall somewhere in between, you’ll get protein from various plant and animal foods. But how much protein is too much? Let’s explore how to balance your protein intake to maximize its benefits without overdoing it.
How Much Protein Do You Need?
Protein is the building block of life, but how much do you truly need each day? The current Dietary Reference Intake for protein suggests consuming a daily minimum of 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For a 150-pound person, this equates to 54 grams of protein per day.
It’s important to remember that this recommendation is a starting point for the average healthy, non-active adult, and certain populations may need more. In particular, protein needs may be higher during pregnancy, in more active individuals, or when recovering from an injury or critical illness. Protein needs can also be higher for older adults to reduce skeletal muscle loss that comes along with aging.
With a more recent shift towards the important role of muscle health in longevity, additional research suggests consuming more than the recommended daily allowance for protein may be preferred. For example, newer studies suggest at least 1.2 to 1.6 grams per kilogram per day of high-quality protein is an ideal target for adults to achieve optimal health outcomes.
Factors such as age, activity level, and health status should be considered when determining your protein needs. Always consult with your doctor or registered dietitian for personalized guidance on your nutrition needs.
A Word on Protein Timing
While the research on protein timing is still ongoing, spacing your protein intake evenly across three or four meals appears to be best. This provides more steady energy and maximizes protein absorption into the muscle instead of packing it all in at dinner, as many people do.
Results from a 2014 study show that distributing protein evenly across multiple meals resulted in approximately 25% higher muscle protein synthesis compared to consuming the same amount of protein mainly at lunch and dinner.
What Is ‘Too Much’ Protein?
Experts generally recommend that protein intake not exceed 2 grams per kilogram of body weight (0.9 grams per pound) daily due to the potential side effects.
Consistently exceeding this amount may result in problems with digestion, strain on the kidneys, an increased risk of cardiovascular disease, and weight gain. It’s important to focus more on getting a consistent protein intake throughout the day rather than consuming an excessive amount.
In addition, consuming too much protein, particularly from high-fat animal sources, can increase the potential risk of health problems over time.
Potential Side Effects Of Eating Too Much Protein
Here are a few specific risks to be aware of from eating too much protein:
Digestive problems: Consuming too much protein, especially red meat, can lead to constipation. Not only is red meat binding due to its high-fat content, but eating too much protein from any source can replace nutrients that promote healthy digestion and regularity, such as fiber.
Kidney strain: Excessive protein intake can put extra pressure on the kidneys to clear protein byproducts from the body, especially for individuals with pre-existing kidney conditions. Too much protein over time can thus potentially increase the risk of kidney damage or worsen existing issues.
Heart health concerns: Some studies have shown diets high in certain types of protein, such as red and processed meats, have been linked to an increased risk of heart disease. A 2022 study found that microbes (bacteria, fungi, and viruses) in your gut produce chemicals after eating red meat that can increase the risk of heart disease.
Weight gain: Eating more protein than your body needs can also lead to weight gain. Just like excessive intake of other macronutrients like carbohydrates and fats, excess protein will be stored as fat. The bottom line is that if your protein intake exceeds your daily calorie needs for maintenance, it can lead to weight gain.
Tips for Maintaining a Balanced Protein Intake
Maintaining a balanced protein intake throughout the day is key to supporting your health without overloading your system. Here are a few tips to help you achieve the right balance.
- Prioritize protein at each meal: When planning your meals, make protein a priority on your meal checklist. Include a high-quality protein source like lean beef, poultry, fish, eggs, dairy, tofu, seitan, legumes, nuts, and nut butter at each meal to consistently meet daily protein needs.
- Space protein intake throughout the day: Rather than consuming large amounts of protein in one meal, distribute your intake evenly across breakfast, lunch, dinner, and snacks to optimize muscle repair and overall health. You’ll also feel physically better when you do this versus trying to pack it all into one meal.
- Choose high-quality proteins: Opt for nutrient-dense, high-quality proteins such as lean meats, plant-based proteins like beans and lentils, and dairy products, which provide essential amino acids and other vital nutrients. These whole-food protein sources are preferred over more processed protein powders whenever possible.
- Incorporate protein-rich snacks: Include protein-rich snacks such as Greek yogurt, nuts, jerky, or boiled eggs between meals to keep your energy levels stable and your protein intake consistent.
- Supplement when necessary: While most of your protein should come from whole foods, incorporating protein powders or bars a few days a week can be a convenient way to meet higher protein needs, especially for athletes or those with busy schedules.
Key Takeaways
Maintaining a balanced protein intake is essential to support overall health without posing any potential harm. Consuming more protein than you need, particularly from high-fat animal sources, can lead to cardiovascular risks, kidney strain, digestive issues, and weight gain. By choosing lean protein sources, including plant-based options, and monitoring portion sizes, you can meet your protein needs while avoiding possible negative health impacts.
Aim to space your protein intake evenly throughout the day and pair it with a variety of nutrient-rich foods for more long-lasting energy. You can support your overall health by meeting your unique protein needs through a consistent daily intake of your favorite high-protein foods.
