How much protein is too much? Signs and risks to your health

WWhen it comes to protein, the general consensus is usually: eat more of it. Like, a lot more of him. No wonder why people put cottage cheese everything to receive those benefits. But how much is it? also much for the sake of your well-being?

There is no doubt that eating the right amounts of protein is important for so many reasons. The macronutrient is vital for building, repairing and oxygenating the body, producing digestive enzymes and helping to regulate hormones. But according to Melanie Murphy Richter, RDN, a registered dietitian and neuronutritionist, you can have too much of a good thing. “Too much of anything is likely to lead to unwanted side effects and outcomes, and protein is no exception,” she says.

Next, Richter shares five ways your body is telling you you can eat too much protein and how to determine the right amount to consume based on your specific needs.

5 possible signs that you are eating too much protein

1. Problems with digestion

According to Richter, one telltale sign of too much protein is constipation, especially for those who are not properly hydrated. This is usually because if you’re loading up on a macronutrient, you may not be eating enough high-fiber foods (like complex carbohydrates, fruits, and vegetables). As such, it’s important to consume a balanced diet of fiber and fluids to help keep things moving along.

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Richter adds that excess protein in your diet can result in excess gas and even diarrhea, “especially if other nutrients like B vitamins or vitamin C found in fresh fruits and vegetables are lacking in the diet.”

2. Dehydration

Richter explains that consuming protein stimulates the production of urea, a waste byproduct found in urine from metabolizing proteins. “It must be removed [from the body]. This, in turn, increases urination, which can potentially lead to dehydration or even electrolyte imbalance,” says Richter. Symptoms of this type of dehydration can include fatigue, lack of focus and muscle cramps, she adds.

3. Kidney stones

“Too much protein can put pressure on the kidneys²which are responsible for filtering out excess nitrogen produced during breakdown into amino acids,” says Richter. “Over time this can potentially lead to kidney stones or other more problematic kidney problems,” she says. ( And anyone who has had kidney stones can tell you: Yes NO I want one.)

4. Bad breath

Eating too much protein can also affect oral health. “When protein is broken down in the body, it can increase the production of ammonia, which is a byproduct of protein metabolism. This can cause noticeable bad breath,” says Richter.

5. Changes in hormonal balance

According to Richter, overconsumption of protein can affect two sensitive nutrient pathways in the body: mTOR and IGF-1, which can affect heart health, longevity, and potentially cause unwanted weight gain when hyperactivated. “This is especially true if your protein intake is not also balanced by physical activity so that protein is properly utilized,” she says.

Some research studies also suggest that excess IGF-1 may be linked to a increased risk of cancer and mortality³. Meanwhile, high amounts of mTOR can increase the risk of cardiovascular disease⁴. Richter adds that these fluctuations in mTOR and IGF-1 can also “age you prematurely, accelerating the rate at which your health will decline.”

How much protein is too much per day?

According to Richter, the answer isn’t one-size-fits-all, in part because intake recommendations vary with your age and physical activity. She says it’s a “highly debated topic and people vary widely in their recommendations.”

She argues that most Americans are already meeting (or even exceeding) the recommended daily intake. In fact, data shows that the average American woman eats about 68.7 grams per day, which is on track with current dietary recommendations. “As a longevity expert, I can tell you that one gram of protein per kilogram of body weight [or more] it’s absolutely too much protein, especially if you’re not exercising rigorously every day,” says Richter.

How should I calculate my protein intake?

“The sweet spot of protein consumption for the average person is about one gram per kilogram – not kilogram – of body weight. That would equate to about 68 grams per day for a 150-pound person,” Richter says as a general recommendation.

Keep in mind, these should not be interpreted as strict recommendations and may vary based on individual needs. For example, Richter says that athletes or someone recovering from an illness of any kind may want to increase their protein intake to 1.2 to 2 grams per kilogram of body weight. “However, these levels should not be maintained for long periods of time,” she says. In fact, research suggests that eating more than 2 grams of protein per kilogram of body weight over a long period of time can cause serious health problems.

What is the healthiest protein to eat?

Richter recommends going plant-based whenever possible. “Research shows that consumption of animal protein⁶ may cause [mTOR and IGF-1] pathways at an exponentially higher rate than plant-based protein,” she says. Richter also points out that excessive consumption of animal protein has been associated with a Increased risk of heart disease and all-cause mortality⁷.

Richter’s recommendation is to swap animal foods for plant-based options like legumes (lentils, peas, or chickpeas), beans (black or kidney), tofu, nuts (and nut butters like peanuts or almonds), and seeds (like hemp). ). But she adds that meat and fish can also have a place in a healthy diet. She recommends increasing fish consumption (such as trout and canned or fresh tuna) and supplementing it with poultry, eggs or beef once or twice a week. “For menstruating women, animal-based protein sources may be the most available form of iron during your menstrual cycle,” she adds.