Protein is one of the essential aspects of a healthy diet. This nutrient is vital for hormone production, muscle repair, and maintenance of other bodily functions. If you are trying to eat healthy, or a bodybuilder or a fitness enthusiast, it is important for you to consume protein on a regular basis. The amount of protein you consume is an important matter to consider. This is why you should know how much protein is too much. Today, in this blog, you will get to know everything about consuming protein in sufficient amounts.
Why Protein is a Vital Aspect in Your Diet?
Protein, alongside carbohydrates and fats, is among the most essential micronutrients for human health. The building blocks of protein and amino acids play a vital role in repairing and building tissues, producing hormones and enzymes, and supporting immune function. But consuming too much protein is not ideal, which is why you must know how much protein is too much.
An average healthy adult should consume 0.8 grams of protein for every kg of their body weight. This is the RDA (Recommended Dietary Allowance) for an adult but this number is likely to vary depending on various factors like overall health, activity level, and age of a person. Active individuals and athletes have an RDA of 1.6-2.2 grams for every kg of their body weight every day. Keep reading to know how much protein is too much.
What is the Optimal Amount of Protein?
If you are looking forward to consuming not more than an optimal amount of protein every day, you are supposed to consider these guidelines.
- Sedentary Individuals: 56 grams per day for a man and 46 grams per day for a woman is recommended.
- Active Adults: The RDA is 1.2-2.2 grams for every kg of their body weight.
- Athletes and Bodybuilders: The DRA is 2.2 grams per kg for their bodyweight.
- Older Adults: 1-1.2 grams of protein is required for every kg of their weight. Comparatively a little higher protein consumption is needed to prevent muscle loss.
Despite these recommended amounts for different individuals, the important thing revolves around knowing how much protein is too much.
Is It Possible to Eat Too Much Protein?
If you are on high-protein diets, then you are possibly consuming too much protein. But is consuming too much protein is recommended? No. If you consume too much protein which is more than what your body requires, then it can have some drawbacks.
How much protein is too much? Well, eating more than 4 grams of protein per day per kg of body weight is excessive. If you do this, then your body will find it difficult to metabolize and utilise the additional protein which might also lead to some health risks.
The Danger of Consuming Too Much Protein
There could be various side effects if you consume too much protein. Some of these sides effects are described below:
Kidney Strain
The risk of developing kidney strain is one of the potential side effects of consuming too much protein. If individuals with some pre-existing kidney conditions consume high amount of protein, it might worsen their symptoms. Excess protein enhances the workload on your kidneys to filter different waste products like urea. Knowing how much protein is too much in this regard.
Dehydration
When you consume excess amount of protein, then it might make your kidney dehydrated as it needs extra water to get rid of the protein by-products. It requires you to drink more amount of water, otherwise you will suffer from various symptoms like headaches, fatigue and reduced exercise performance.
Digestive Issues
When you eat too much protein, you are likely to deprive yourself of other essential nutrients like fiber-rich carbs. As a result, you might suffer from various issues like bloating, constipation, and different other digestive problems.
Weight Gain
Contrary to popular belief, protein can make you gain weight only if you consume it in large amounts. The calorie surplus due to overconsumption can make you gain weight. This is why overeating protein is not a good idea.
Nutritional Balance
If you are busy consuming too much protein, then you are automatically supposed to miss out on the other essential minerals and vitamins from whole grains, vegetables and fruits. As a result, this can create a nutritional imbalance in your body. Knowing how much protein is too much is essential to maintain a nutritional balance.
Bone Health Issue
According to some studies, excessive protein consumption can affect your bone density over a period as it contributes to calcium loss.
How Much Protein is Too Much?
The limit of too much would be different for different individuals. For instance, bodybuilders and athletes need to consume more protein than sedentary individuals. This is why the ideal amount of protein that bodybuilders and athletes should consume is 2-2.5 grams per kg of their body weight every day. But consuming 3 grams of more per day would be too much for them. It will have some risks and side effects due to the overconsumption.
How to Know When You Are Overconsuming Protein?
It is important to know whether or not if you are eating too much protein. Here are some signs that you are to face when you are consuming protein in large amount.
Bad Breath
If you are on a low-carb, high-protein diet, then you might suffer from a condition called ketosis. It causes bad breath as it produces ketones.
Mood Swings
Consuming protein in large amount might also be responsible for your mood swings. But if you eat some carbohydrate, it will produce serotonin which impacts your mood positively.
Frequent Thirst
Eating too much protein makes you thirsty as your body is working overtime to burn the excess protein consumed.
Irritability and Fatigue
If you consume too much protein, then it might also cause irritability and fatigue. This is why you might feel sluggish in the process.
Sudden Weight Gain
If you are consuming too much protein, and gained some weight, then it is an evident sign that you are on high-protein diet.
How to Find Your Protein Sweet Spot?
It is essential for you to know what is the ideal amount of protein that you should consume daily. But this amount depends on various factors like overall health, activity level, goals, age and weight. Check out the tips described below.
Calculate Your Requirements
It would be better for you to consult a professional dietician to know your recommended daily protein consumption. Using an online calculator could be another option for you to know your daily protein needs.
Distribute the Protein Consumption in Different Meals
You are supposed to distribute your protein consumption in different meals instead of a single meal. It is ideal for you to spread the protein consumption in breakfast, lunch and dinner to ensure optimal absorption.
Opt for High-Quality Sources
It is essential for you to opt for high-quality protein sources like legumes, dairy products, eggs, fish, meats and various plant-based products. This is how you would be able to ensure optimal absorption of protein.
Balance Protein with Other Essential Nutrients
Rather than overconsuming protein, you must ensure to balance protein with various other nutrients to ensure a healthy nourishment of your body.
Healthy Fats
You must consume different healthy fats regularly along with protein such as nuts, avocados, and olive oil.
Complex Carbohydrates
Consuming complex carbohydrates is also essential for you. Eat vegetables, fruits and whole grains as much as possible.
Fiber
Fiber is also essential to ensure a balanced diet. Hence, you should consume foods like chia seeds, oats, and legumes.
Conclusion
Once you know how much protein is too much, then you can effectively control your protein consumption to ensure a balance diet. The most important thing for you is to be mindful about your protein consumption. This is how you would be able to ensure your essential bodily functions without facing any side effects.
You should know your ideal protein consumption amount. Then, you must maintain it at any cost. Consuming different kinds of fruits like vegetables, fruits, and various seeds is important for you while consuming protein. So what are you waiting for? Create a balanced diet plan for you today.
FAQs
1. Can You Eat Too Much Protein?
Ans: Yes, if you are on a high-protein diet, then you might be consuming too much protein.
2. How Much Protein Per Day Should You Consume?
Ans: You should consult a professional dietician to know your daily recommended amount of protein consumption. But it is never a good idea to consume more than 3 grams of protein per day per every kg of your body weight.
3. How Much Protein a Day an Athlete Should Consume?
Ans: An athlete should eat 1.5-2.5 grams of protein per day per kg of their body weight. But they should never consume too much protein.
4. How Much Protein Should I Eat Daily?
Ans: It depends on various aspects like your age, weight, activities, and lifestyle. Consult a doctor to know your recommended daily amount.
5. What Happens If You Eat Too Much Protein?
Ans: Consuming too much protein makes your body overwork. Due to this, you also face several side effects like dehydration, digestive issues and other things. This is why you must know how much is too much protein.
