Protein has long been considered an essential supplement for anyone concerned about their health. From building muscle to boosting metabolism or curbing hunger, protein is the latest sign of health in a long line of dietary obsessions that once included fiber, antioxidants and omega-3s.
Walk through any grocery aisle or scroll through social media and you'll find “high protein” labeled on everything from cereal to ice cream. But amid the marketing hype, an important question arises: When does protein become, well, too much?
Read more: The Carnivore Diet recommends eating only meat – is it healthy?
Why is protein important?
When it comes to protein consumption, there is a careful balance between health and harm. Protein is one of the main building blocks of the body. It is responsible for the production of hormones, enzymes and antibodies, as well as transporting nutrients and maintaining balance. As a macronutrient, protein also provides the calories, or energy, needed to keep the body alive.
“Protein is truly a multi-tasker in the nutrient world,” says Melissa Mroz-Planells, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
As a macronutrient, protein contains energy in the form of kilocalories that the body can use to perform several physiological functions. Dietary protein is broken down into individual amino acids in the small intestine. These amino acids are then transported through the intestinal wall and into the bloodstream, where they have several functions, including promoting the formation of skeletal muscle, facilitating metabolic reactions, and promoting cell growth.
“As we age, our bodies don't use protein as efficiently, which can lead to muscle loss and weakness. That's why there's so much emphasis now on getting enough protein; it's about staying strong, active and independent as we get older,” Mroz-Planells says. “Balance is the key to success.”
How much protein should I eat daily?
amount of protein What a person eats depends on their activity level, age, and health goals. A good baseline level is about 0.8 grams per kilogram of body weight, or 60 grams per day for a 170-pound person. This equates to about three ounces of protein per meal, and can be spread out throughout the day rather than loading it all up at once. In other words, protein should make up 10 to 35 percent of your daily caloric intake. But protein powders it is not enough – a variety of sources is needed.
Some research also suggests that the timing of protein intake may affect how well the body uses it. Consuming protein consistently throughout the day with meals can be just as beneficial as simply hitting your intake goal.
Some people may need more than their baseline level. Consuming higher values may be beneficial for those experiencing injury, trying to lose or gain weight, or those over 50 years of age. That's why experts recommend working with a registered dietitian to set appropriate protein intake goals.
When do you eat too much protein?
More protein is not necessarily better.
“Protein is essential, but it's only one part of the picture. Pair it with colorful foods, whole grains and healthy fats; it's a formula for long-term energy and health,” says Mroz-Planells.
What happens if you eat too much protein? Not much, says Dr. Abigail Larson, a professor of kinesiology at Southern Utah University, at least for most people.
“Depending on what else you eat, you could either crowd out other important nutrients from your diet, such as whole grains, fruits, vegetables and healthy fats, or you could end up eating too many calories and gaining weight,” Larson explains.
“Your body can't use an infinite amount of protein, so excess protein is often stripped of its amino group, and the remaining carbon and hydrogen molecules are used for energy or converted to fat and stored as adipose tissue. The amino group is then converted to urea and excreted in urine,” adds Larnson.
If more is consumed than needed, protein can be stored as fat, just like excess carbohydrates or fats.
“The main problem for most people is that they are missing out on other essential nutrients by not eating these other foods. As with all macronutrients, too much protein added to a diet that already provides enough calories can tip the scales towards weight gain,” says Beluri.
Less protein, more vegetables
In people with impaired kidney function, excessive protein intake can place additional stress on the organs. Since water is needed to break down dietary proteins, consuming too much protein can also increase the risk of dehydration.
Whenever possible, experts recommend getting your protein as close to its source as possible.
Protein supplements may not contain what is stated on the label. Several studies have examined the contents of protein supplements and found that they contain noticeably less protein than stated on the label.
“We also know that adequate protein intake is important for weight management because it promotes satiety. But, in truth, most people in the U.S. consume enough protein and would be better off focusing on eating more whole fruits and vegetables—it's just that it's much harder for corporations to monetize that message,” Larson says.
Instead of reaching for a protein shake, Larson recommends choosing whole foods whenever possible and varying your protein sources from both sources. plants and animals.
This article does not contain medical advice and should be used for informational purposes only.
Read more: Adding More Plant Proteins to Your Diet Can Increase Your Lifespan
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