{"id":12732,"date":"2024-12-19T01:07:27","date_gmt":"2024-12-18T18:07:27","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12732"},"modified":"2024-12-19T01:07:27","modified_gmt":"2024-12-18T18:07:27","slug":"is-it-possible-to-have-too-much-protein","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12732","title":{"rendered":"Is It Possible to Have Too Much Protein?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-protein\" target=\"_blank\" rel=\"noopener\">Protein<\/a> is one of the essential building blocks of the human body, crucial for building and repairing muscle. If you\u2019re interested in <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-muscle-hypertrophy\" target=\"_blank\" rel=\"noopener\">gaining muscle<\/a> and\/or shedding fat, you likely know how important it is to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-eat-more-protein\" target=\"_blank\" rel=\"noopener\">boost your daily intake<\/a> of this macronutrient. But is there an upper limit to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-much-protein-do-i-need\" target=\"_blank\" rel=\"noopener\">how much you should consume<\/a>? How much protein is considered too much?<\/p>\n<p>There are goalposts, but it\u2019s hard to go overboard. Here\u2019s what the experts say.<\/p>\n<h2>Are High-Protein Diets Safe?<\/h2>\n<p>First of all, it\u2019s very difficult to eat so much protein that it negatively impacts your health. According to a study published in the <em>American Journal of Clinical Nutrition<\/em>, the average American consumes\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274316\">less than half<\/a> of what is widely considered the \u201cupper bound\u201d of protein consumption: 35 percent of daily calories.<\/p>\n<p>However, studies suggest that active people exceeding that upper bound still may not see any adverse effects. In a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27807480\/\" target=\"_blank\" rel=\"noopener\">2016 study<\/a>\u00a0published in the\u00a0<em>Journal of Nutrition and Metabolism<\/em>, 14 healthy, resistance-trained men alternated between months of consuming their normal diet and a \u201chigh-protein diet\u201d (more than 3 grams per kilogram of bodyweight daily). To put that into context, a 154-pound person would have to eat more than 210 grams of protein per day on this diet, which is equivalent to almost two pounds of chicken.<\/p>\n<p>After a year of monitoring the subjects, researchers found \u201cno harmful effects on measures of blood lipids as well as liver and kidney function,\u201d which is where most adverse responses to protein would appear.<\/p>\n<p>Additionally, there is\u00a0<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9963165\/\" target=\"_blank\" rel=\"noopener\">research<\/a> suggesting that existing recommendations may be too low for certain populations, including adults over the age of 65, pregnant and lactating women, and healthy children older than 3 years. So while the scientific discourse around how much protein is too much continues, it\u2019s important to acknowledge the emerging literature that validates the safety and efficacy of high-protein diets for those who require more of it.<\/p>\n<h2>3 Effects Associated With High-Protein Diets<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-178669\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/16124610\/too-much-protein-600-effects.jpg\" alt=\"man holding stomach | How Much Protein Is Too Much\" width=\"654\" height=\"399\"\/><\/p>\n<p>While studies have explored potential risks of too much protein, the Dietary Reference Intakes by the Institute of Medicine asserts that there is \u201c<a href=\"https:\/\/nap.nationalacademies.org\/read\/10490\/chapter\/12\" target=\"_blank\" rel=\"noopener\">insufficient data<\/a>\u201d to provide causal relationships between protein and health complications, thus highlighting the need for controlled clinical studies.<\/p>\n<h3 class=\"heading4\">1. Stomach upset\/discomfort<\/h3>\n<p>Some people may experience gastrointestinal issues resulting from protein supplementation. This may be attributable to the lactose content in certain protein shakes, such as those containing\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/whey-protein-isolate-vs-concentrate\" target=\"_blank\" rel=\"noopener\">whey protein concentrate<\/a>. In these cases, using whey protein isolate or\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/vegan-protein-muscle-gain\" target=\"_blank\" rel=\"noopener\">plant-based protein<\/a>\u00a0is less likely to lead to these problems, as they contain less lactose than whey protein concentrate or none at all.<\/p>\n<p>Potential GI issues can come from whole foods as well. \u201cIf you\u2019re eating too much animal-based protein and not enough <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/simple-carbohydrates-complex-carbohydrates\" target=\"_blank\" rel=\"noopener\">complex carbohydrates<\/a>, which contain <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dietary-fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, you may experience mild constipation,\u201d explains Quyen Vu, MS, RDN.<\/p>\n<h3 class=\"heading4\">2. Kidney issues<\/h3>\n<p><a href=\"https:\/\/jasn.asnjournals.org\/content\/31\/8\/1667\" target=\"_blank\" rel=\"noopener\">Some studies<\/a> have reported an association between high-protein diets and kidney function. However, it is \u201cextremely rare\u201d for exercisers to develop kidney issues or other metabolic disorders because of high protein consumption, says <a href=\"https:\/\/chs.asu.edu\/glenn-gaesser\" target=\"_blank\" rel=\"noopener\">Glenn Gaesser, PhD, FACSM<\/a>, professor of exercise physiology at Arizona State University.<\/p>\n<h3 class=\"heading4\">3. Heart issues<\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4045293\/\" target=\"_blank\" rel=\"noopener\">Some research suggests<\/a>\u00a0that eating excessive protein may affect the cardiovascular system.<\/p>\n<p>\u201cSeveral population-based cohort studies indicate a higher premature mortality risk associated with diets that are high in protein, such as the classic <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-low-carb-diets-effective-for-weight-loss\" target=\"_blank\" rel=\"noopener\">low-carb diet<\/a>, which has much more protein than the typical American diet,\u201d says Gaesser.<\/p>\n<p>However, he continues, \u201cThe higher protein intake,\u00a0per se, may not be the problem, but rather the other characteristics of the diet, such as high amounts of animal fat and low amounts of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/14-high-fiber-foods-that-help-you-lose-weight\" target=\"_blank\" rel=\"noopener\">fiber-rich foods<\/a>.\u201d<\/p>\n<h2>Can Eating Too Much Protein Affect Weight Loss?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178668\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/16124603\/too-much-protein-600-weight-loss.jpg\" alt=\"cutting a steak | How Much Protein Is Too Much\" width=\"603\" height=\"419\"\/><\/p>\n<p>In a word, yes. Protein is a source of calories. If your goal is to lose weight, it\u2019s important to create a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calorie-deficit\" target=\"_blank\" rel=\"noopener\">calorie deficit<\/a>, a state in which you\u2019re burning more calories than you\u2019re taking in. If you\u2019re eating so much protein that it narrows (or erases) your calorie deficit, that can undermine weight loss.<\/p>\n<p>\u201cProtein not used for the body\u2019s usual growth and maintenance functions may be used for energy, if there is a lack from other sources, and can be converted to fat,\u201d says\u00a0<a href=\"https:\/\/www.nyit.edu\/bio\/mhaar\" target=\"_blank\" rel=\"noopener\">Mindy Haar, Ph.D., RDN, CDN, FAND<\/a>, a registered dietitian nutritionist and assistant dean at New York Institute of Technology\u2019s School of Health Professions. \u201cIf overconsuming protein leads you to consume more calories than you need, you will gain weight.\u201d<\/p>\n<p>However, protein is still an integral part of most weight loss efforts.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23097268\/\" target=\"_blank\" rel=\"noopener\">A meta-analysis<\/a> of 24 studies found that calorie-restricted, high-protein diets produced more positive changes to overall body composition than a standard-protein diet. This is likely because protein promotes fullness and can help preserve muscle.<\/p>\n<h2>How Do You Know if You\u2019re Eating Too Much Protein?<\/h2>\n<p>Your first clue will probably be a stomachache or some other minor gastrointestinal drama. Even if you have guts of steel, know that it\u2019s possible to eat more protein than you can efficiently process.<\/p>\n<p>\u201cYour body can only utilize a certain amount of protein at one sitting \u2014 roughly 30 grams,\u201d says\u00a0<a href=\"https:\/\/www.nynutritiongroup.com\/\">Lisa Moskovitz, RD, CDN<\/a>, CEO of New York Nutrition Group. \u201cThis is equivalent to about four ounces of cooked chicken breast or cooked fish, one cup of Greek yogurt, or two cups of black beans.\u201d<\/p>\n<p>It\u2019s also important to space protein intake throughout the day because bodies don\u2019t store excess protein.<\/p>\n<p>\u201cI see a lot in my practice that athletes try to pack in their protein intake in one or a couple of meals,\u201d says\u00a0<a href=\"https:\/\/www.flexiblenutritionllc.com\/\" target=\"_blank\" rel=\"noopener\">Maddi Osburn, RDN, LD<\/a>, a registered dietitian nutritionist in Wichita, Kansas. \u201cIf an athlete overconsumes protein in one or two meals, they won\u2019t be getting the most optimal muscle growth response, and it will be either excreted or stored as fat. In addition, eating too much protein could displace other important nutrients \u2014 like <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-are-carbs-important\" target=\"_blank\" rel=\"noopener\">carbohydrates<\/a>, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">fat<\/a>, and fiber \u2014 that are just as important for optimal recovery and performance.\u201d<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-much-protein-is-too-much\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein is one of the essential building blocks of the human body, crucial for building and repairing muscle. If you\u2019re interested in gaining muscle and\/or shedding fat, you likely know how important it is to boost your daily intake of this macronutrient. But is there an upper limit to how much you should consume? How &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12732","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12732","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12732"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12732\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}