How Much Protein Is Too Much? This Is How Much You Really Need

How A lot Protein Is Too A lot? This Is How A lot You Actually Want

Little question, protein is an effective factor. It’s the constructing block of our muscle tissues, bones, and different tissues, and getting sufficient of the nutrient important for well being.

Phrase appears to have gotten round in regards to the many advantages of protein. Based on Nielsen, 83 p.c of People think about protein to be an essential a part of their food plan for general well being, and over half deliberately hunt down high-protein meals. (The report additionally factors out that many individuals aren’t clear on which meals are a great supply of protein, however that’s one other situation.)

Though it’s actually attainable to get sufficient protein from meals sources like meat, fish, eggs, and soy, many individuals select so as to add extra protein all through the day with dietary supplements like protein shakes and bars. The U.S. marketplace for protein dietary supplements was round $8.4 billion in 2021 and is projected to develop about eight p.c yearly, in line with Grand View Analysis.

However is it attainable to get an excessive amount of of a great factor? The reply, after all, is sure. An excessive amount of of something could be dangerous—even ingesting an excessive amount of water could be deadly (though that’s an excessive scenario that you just in all probability shouldn’t fear about).

Whether or not you’re loading up on protein as a part of a strength-building routine, a low-carb food plan (gotta get these energy from someplace!), or simply since you actually love beef and need to eat it at each meal, it’s essential that you just don’t overdo it.

Right here’s what to learn about how a lot protein is an excessive amount of, and what you need to bear in mind while you’re upping your consumption.

How a lot protein do you want?

Relating to how a lot protein males want, the suggestions are a bit of bit scattered. The Dietary Pointers for People suggest that the common particular person get between 10 and 35 p.c of their whole energy from protein. When you eat 2,500 energy per day, that’s between 250 and 875 energy from protein, or between 63 and 219 grams per day—an enormous vary. By weight, the minimal beneficial quantity is 0.8 grams per kilogram of body weight; for a 185-pound man, that’s simply 67 grams per day.

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As Males’s Well being beforehand reported, a greater method is to purpose for between 1.2 and 1.6 grams per kilogram—for a 185-pound man, that’s 90 to 120 grams per day.

The place you would possibly fall in that vary is dependent upon your objectives and your exercise stage. “Train will increase your want for protein consumption to assist muscle protein synthesis,” says Tabitha B. Nicholas, registered dietitian primarily based in Lake Charles, Louisiana. So, anybody who workout routines usually and desires to construct muscle ought to purpose for the higher finish of that vary.

How a lot protein is an excessive amount of?

“Sure, there may be such a factor as an excessive amount of protein,” Nicholas says. “The overall consensus is that two grams per kilogram of physique weight is the higher restrict for many grownup males.” So, in case you weigh 185 kilos, you shouldn’t be consuming greater than 168 grams of protein per day.

What occurs in case you eat an excessive amount of protein?

You’d know.

Getting that a lot protein could be disagreeable and hard for most individuals. You’d must eat 20 ounces of grilled hen breast a day to get to 168 grams, or about seven scoops of a normal whey protein powder.

 protein food group

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When you’re presently getting greater than the beneficial most, Nicholas says that you just’re at a better threat of kidney stones, that are painful. The excellent news is that, opposite to what you might have heard an excessive amount of protein is unlikely to break wholesome kidneys, in line with current analysis. But when you have already got kidney illness, extreme protein consumption can worsen current injury.

“An excessive amount of protein within the type of processed or pink meats may additionally improve your threat of sure cancers,” Nicholas says. “And remember that extra protein, if not burned, could be saved as fats which can result in weight achieve.”

One other potential aspect impact of consuming an excessive amount of protein an absence of fiber (an indigestible compound present in vegetation), which may occur in case you’re consuming a lot protein that you just don’t eat sufficient whole-food carbohydrates like fruits, greens, entire grains, and legumes.

The Dietary Pointers for People suggest about 38 grams of fiber per day for males, in an effort to support digestion and stop diarrhea and constipation, in addition to to enhance general intestine well being and decrease your threat of persistent situations like kind 2 diabetes and coronary heart illness.

Except you’re going actually arduous on protein, you in all probability don’t have to fret.

The potential unfavourable unwanted effects of protein doubtless solely occur in case you’re consuming an excessive amount of protein usually and for an prolonged time period. Going over the beneficial day by day quantity each now and again isn’t one thing to fret about.

When you’re consuming a steadiness of protein, carbs, and fats at each meal, you’re doubtless getting the protein (and different macronutrients) that you just want.

Christine Byrne, MPH, RD, LDN, is a registered dietitian and the proprietor of Christine Byrne Diet, a non-public observe serving shoppers in Raleigh, NC, and nearly throughout the nation.

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