How A lot Protein Is Too A lot? Indicators and Dangers for Your Well being

When it involves protein, the final consensus is often: eat extra of it. Like, much more of it. It is no marvel why individuals are placing cottage cheese in all the things to get these beneficial properties. However how a lot is too a lot for the sake of your well-being?

There’s little doubt that consuming ample quantities of protein is essential for therefore many causes. The macronutrient is important for constructing, repairing, and oxygenating the physique, producing digestive enzymes, and serving to regulate hormones. However in response to Melanie Murphy Richter, RDN, a registered dietitian and neuronutritionist, you possibly can have an excessive amount of of an excellent factor. “An excessive amount of of something is probably going going to result in undesirable unwanted side effects and outcomes, and protein is not any exception,” she says.

Forward, Richter shares 5 methods your physique is telling you that you could be be consuming an excessive amount of protein and how you can decide the suitable quantity to eat based mostly in your particular wants.

5 potential indicators you’re consuming an excessive amount of protein 

1. Digestive points

In response to Richter, a telltale signal of an excessive amount of protein is constipation, particularly for many who aren’t correctly hydrated. That is usually as a result of in case you’re loading up on one macronutrient, you won’t be consuming sufficient meals with fiber (like advanced carbohydrates, fruits, and greens). As such, it’s essential to eat a well-balanced weight loss plan composed of fiber and fluids to assist maintain issues shifting alongside.

Associated Tales

Richter provides that overdoing it on protein in your weight loss plan also can lead to extra gasoline and even diarrhea, “particularly if different vitamins like B-vitamins or vitamin C present in recent fruit and veggies are missing within the weight loss plan.”

2. Dehydration

Richter explains that protein consumption prompts the manufacturing of urea, a waste byproduct present in urine from metabolizing protein. “It must be eliminated [from the body]. This, in flip, will increase urination which may doubtlessly result in dehydration and even electrolyte imbalances,” Richter says. Signs of this type of dehydration can embody fatigue, lack of focus, and muscle cramps, she provides.

3. Kidney stones

“An excessive amount of protein can put strain on the kidneys², that are liable for filtering out the surplus nitrogen produced through the breakdown to amino acids,” says Richter. “Over time this will doubtlessly result in kidney stones or different extra problematic kidney points,” she says. (And anybody who has had a kidney stone can let you know: You do not need one.)

4. Dangerous breath

Over-consuming protein also can influence oral well being. “When protein is being damaged down within the physique, it could actually improve ammonia manufacturing, which is a byproduct of protein metabolism. This will trigger noticeable foul breath,” Richter says.

5. Adjustments in hormonal steadiness

In response to Richter, overconsumption of protein can influence two nutrient-sensing pathways within the physique: mTOR and IGF-1, which may influence coronary heart well being, longevity, and doubtlessly trigger unintended weight achieve when hyperactivated. “That is very true in case your protein consumption isn’t additionally balanced by bodily exercise for protein to be correctly utilized,” she says.

Some analysis research additionally counsel that extra IGF-1 could also be linked to an elevated threat of most cancers and mortality³. In the meantime, excessive quantities of mTOR could improve the danger for heart problems⁴. Richter provides that these fluctuations in mTOR and IGF-1 also can “prematurely age you, accelerating the speed at which your well being will decline.”

How a lot protein is an excessive amount of per day?

In response to Richter, the reply isn’t one-size-fits-all, partly as a result of consumption suggestions fluctuate on your age and bodily exercise. She says it’s a “hotly debated matter, and other people fluctuate tremendously on their suggestions.”

She argues that most Individuals are already assembly (and even exceeding) the really useful day by day consumption. In truth, information reveals that the common American girl eats about 68.7 grams per day, which is true on monitor with present dietary suggestions. “As a long life skilled, I can let you know that one gram of protein per pound of physique weight [or more] is completely an excessive amount of protein, particularly in case you aren’t rigorously understanding day-after-day,” Richter says.

How ought to I calculate my protein consumption?

“The candy spot of protein consumption for the common particular person is about one gram per kilogram—not pound—of physique weight. That will equate to about 68 grams a day for an individual who’s 150 kilos,” Richter says as a basic suggestion.

Bear in mind, these aren’t to be interpreted as strict suggestions, and may fluctuate based mostly on particular person wants. For example, Richter says athletes or somebody recovering from sickness of any variety could wish to improve protein consumption to 1.2 to 2 grams per kilogram of physique weight. “Nevertheless, these ranges shouldn’t be sustained for lengthy durations of time,” she says. Certainly, analysis means that consuming greater than 2 grams of protein per kilogram of body weight over the long run may cause critical well being points.

What’s the healthiest protein to eat?

Richter recommends going plant-based each time potential. “Analysis reveals that animal protein consumption⁶ could set off [mTOR and IGF-1] pathways at an exponentially larger fee than plant-based proteins,” she says. Richter additionally factors out that extra animal protein consumption has been related to an elevated threat of coronary heart illness and all-cause mortality⁷.

Richter’s suggestion is to swap animal meals for plant-based choices like legumes (lentils, peas, or chickpeas), beans (black or kidney), tofu, nuts (and nut butters like peanut or almond), and seeds (like hemp). However she provides that meat and fish also can have a spot in a nutritious diet. She recommends growing fish consumption (equivalent to trout and canned or recent tuna), and supplementing it with poultry, eggs, or beef a few times every week. “For girls who’re menstruating, animal-based sources of protein could be extra bioavailable types of iron throughout your menstrual cycle,” she provides.