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Without a doubt, protein is a good thing. It is a component of our muscles, bones and other tissues, and we are getting enough of the nutrients that are essential for our health.
It seems that the word has spread about many of the benefits of protein. According to Nielsen, 83% of Americans believe that protein is an important part of their diet for overall health, and more than half are deliberately looking for high-protein foods. (The report also points out that many people aren’t sure which foods are a good source of protein, but that’s another matter.)
While it’s certainly possible to get enough protein from food sources such as meat, fish, eggs, and soybeans, many people use supplements such as protein shakes and bars to add protein throughout the day. Select that. According to Grand View Research, the US market for protein supplements will be around $ 8.4 billion in 2021 and is expected to grow by about 8% each year.
But is it possible to get too many good things? Of course, the answer is yes.Too many everything It can be harmful. Drinking too much water can be fatal (although this is probably an extreme situation you don’t have to worry about).
Whether you’re consuming protein as part of your strength routine, a low-carb diet (you need to get some calories somewhere!), Or because you love beef and want to eat every meal, it’s important. Don’t overdo it.
Here’s what you need to know about having too much protein and what you need to remember when increasing your intake.
How Much Protein Do You Need?
Recommendations are a bit scattered when it comes to the amount of protein a man needs. Dietary guidelines for Americans recommend that the average person get from protein between 10 and 35 percent of their total calories. Eating 2,500 calories per day can be 250-875 calories from protein, or 63-219 grams per day. This is a very wide range. By weight, the minimum recommended amount is 0.8 grams per kilogram of body weight. For a £ 185 man, that’s only 67 grams per day.
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As Men’s health A better approach previously reported is to target 1.2-1.6 grams per kilogram. For a 185 pound man, it’s 90-120 grams per day.
Where you may fall into that range depends on your goals and your activity level. “Exercise increases the need for protein intake to support muscle protein synthesis,” says Tabisa B. Nicholas, a registered dietitian based in Lake Charles, Louisiana. Therefore, those who want to exercise regularly to strengthen their muscles should aim for the upper limit of that range.
How Much Protein Is There Too Much?
“Yes, there are times when you have too much protein,” says Nicholas. “The general consensus is that 2 grams per kilogram of body weight is the upper limit for most adult men.” Therefore, if you weigh 185 pounds, you should not eat more than 168 grams of protein per day.
What happens if I eat too much protein?
You will know.
Getting that much protein is unpleasant and difficult for most people. To reach 168 grams, or about 7 scoops of standard whey protein powder, you need to eat 20 ounces of grilled chicken breast per day.
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If you currently exceed the recommended maximum, Nicholas says you are at increased risk of painful kidney stones. Fortunately, existing research shows that, contrary to what you may have heard, too much protein is unlikely to damage a healthy kidney. However, if you already have kidney disease, overdose of protein can exacerbate existing damage.
“Too much protein in the form of processed or lean meat can also increase the risk of certain cancers,” says Nicholas. “And keep in mind that excess protein, if not burned, can be stored as fat and can lead to weight gain.”
Another potential side effect of eating too much protein is a lack of fiber, an indigestible compound found in plants. It eats a lot of protein and is a fruit, vegetable, grain, and legume.
American dietary guidelines are about 38 per day for men to help digestion, prevent diarrhea and constipation, improve overall gut health, and reduce the risk of chronic illnesses such as type 2 diabetes and heart disease. Gram of fiber is recommended.
Unless you’re serious about protein, you probably don’t need to worry.
The potential negative side effects of protein can only occur if you overeat protein regularly and for long periods of time. Don’t worry if you occasionally exceed the recommended daily dose.
If you have a good balance of protein, carbohydrates, and fats every meal, you may be getting the protein you need (and other major nutrients).
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