Protein: How Much is Too Much?

The body does not use extra protein efficiently, which can put a strain on the bones, kidneys, and liver.

Introduction to Protein

Protein is a macronutrient that is essential for the growth, repair, and maintenance of tissues in the body. It is made up of amino acids, which are the building blocks of protein. There are 20 different types of amino acids, and the body can make some of them on its own, while others must be obtained through the diet. Protein is found in a variety of foods, including meat, fish, poultry, dairy products, beans, nuts, and seeds.

It is important for athletes to consume the right amount of protein to help build muscle, increase strength, and improve performance. Protein intake among athletes is a popular and necessary practice. Protein aids to repair damaged muscle tissue, which is essential for athletes who are constantly pushing their bodies to the limit. Additionally, protein helps to provide the body with energy, which can be beneficial during intense physical activity. Eating the right amount of protein can also help athletes to maintain a healthy weight and reduce the risk of injury. 

Check out our Ultimate Guide to Collagen!

Benefits of Protein

Building and repairing tissues: Protein is essential for building and repairing tissues in the body. When we exercise or engage in physical activity, our muscles experience small tears that need to be repaired. Protein provides the amino acids necessary for this repair process.

Boosting metabolism: Protein has a high thermic effect, which means that it requires more energy to digest than carbohydrates or fats. This can help to boost metabolism and increase calorie burn.

Supporting immune function: Protein is necessary for the production of antibodies and other immune system components that help to fight off infections and diseases.

Maintaining healthy skin, hair, and nails: Protein, in the form of collagen, is important for maintaining healthy skin, hair, and nails. It provides the building blocks necessary for these tissues to grow and repair themselves.

Promoting satiety and weight management: Protein can help to promote feelings of fullness (satiety) and reduce appetite. This can lead to reduced calorie intake and weight loss over time.

Recommended Protein Intake

According to the Mayo Clinic, your daily calorie intake should include 10% to 35% protein, which equates to 200 to 700 calories or 50 to 175 grams of protein for someone consuming 2,000 calories per day. The recommended daily allowance for an average sedentary adult is 0.8 grams of protein per kilogram of body weight. For example, a person weighing 165 pounds or 75 kilograms should consume 60 grams of protein daily.

As you age, muscle loss can occur, and your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a person weighing 75 kilograms.

Regular exercise also increases protein needs, with those who lift weights or train for endurance events requiring up to 1.7 grams per kilogram of body weight each day. Athletes may require varying degrees of protein intake throughout different blocks of training. It is important to speak with a certified sports nutrition coach about your specific protein needs.

Overweight individuals should adjust their weight before calculating their protein needs to avoid overestimating. Consulting a dietitian can help create a personalized plan.

Sources of protein can come from animal or plant-based sources. Animal-based sources of protein include meat, fish, poultry, eggs, and dairy products. Plant-based sources of protein include beans, lentils, nuts, seeds, and soy products.

Potential Health Risks of Excessive Protein

Consuming excessive amounts of protein over a long period of time can lead to kidney damage and bone loss. This is because the body must work harder to eliminate excess nitrogen that is produced when protein is broken down in the body. This can put a strain on the kidneys and lead to long-term damage.

According to a study published in 2013, excess protein intake can lead to serious problems. Many adults and adolescents, particularly athletes and bodybuilders, take protein supplements without considering the potential risks. They believe that these supplements can enhance their performance, but this is often misguided. However, following such diets can be dangerous. The body does not use extra protein efficiently, which can put a strain on the bones, kidneys, and liver. Additionally, diets high in protein and meat may increase the risk of heart disease and cancer due to high levels of saturated fat and cholesterol. It is important to follow dietary guidelines that are clinically proven. Currently, there is no evidence to support high protein or meat intake beyond the recommended dietary allowance for healthy adults. More research is needed to provide definitive evidence on this matter.

Strategies for Reducing Protein Intake

If you are consuming too much protein, there are several strategies you can use to reduce your intake. Choosing plant-based sources of protein can be a good option for reducing overall protein intake while still meeting your nutritional needs. Reducing portion sizes can also help to lower overall protein intake.

Limiting high-protein snacks and supplements can also be helpful in reducing overall intake. Consulting with a sports nutrition coach can provide personalized recommendations for reducing protein intake while still meeting your nutritional needs.

Summary and Conclusion

Protein is an essential nutrient that plays a crucial role in many bodily functions. However, consuming too much protein can have negative health consequences, including kidney damage, bone loss, and an increased risk of cancer and heart disease. It's important to understand your individual protein needs and choose a balanced diet that meets those needs without going overboard. Opting for plant-based proteins, cutting down on portion sizes, and avoiding high-protein snacks and supplements can all be beneficial tactics for decreasing total protein consumption.