protein It is one of the essential components of the human body and is important for building and repairing muscles. if you are interested gain muscle And/or you know how important it is to lose fat. Increase your daily intake of this macronutrient. But is there an upper limit? How much should I consume?? How much protein is considered too much?

There is a goalpost, but it is difficult to go overboard. Here's what the experts say:

Are high-protein diets safe?

First of all, it is very difficult to consume large amounts of protein to have negative health effects. According to a study published in American Journal of Clinical NutritionWhat the average American spends less than half One widely considered “upper limit” for protein intake is 35% of daily calories.

However, studies have shown that active people who exceed that upper limit may still not experience side effects. at 2016 study published in Journal of Nutrition and MetabolismFourteen healthy, resistance-trained men alternated between a normal diet and a “high-protein diet” (more than 3 grams per kilogram of body weight per day) for several months. To put this into context, a 154-pound person would need to consume more than 210 grams of protein per day on this diet, which is equivalent to almost 2 pounds of chicken.

After monitoring the subjects for a year, researchers found "no detrimental effects on measures of liver and kidney function, as well as blood lipids," where most adverse reactions to the protein occur.

additionally, research This suggests that existing recommendations may be too low for certain populations, including adults over 65 years of age, pregnant and lactating women, and healthy children over 3 years of age. So while the scientific discourse continues about how much protein is too much, it is important to acknowledge the emerging literature validating the safety and efficacy of high-protein diets for people who need more protein.

3 effects associated with a high-protein diet

While several studies have examined the potential risks of too much protein, the Institute of Medicine's Dietary Reference Intakes states:not enough data” Provides a causal link between proteins and health complications, highlighting the need for controlled clinical studies.

1. Stomach upset/discomfort

Some people may experience stomach problems due to protein supplementation. This may be due to the lactose content of certain protein shakes, such as: whey protein concentrate. In this case, use whey protein isolate or vegetable protein Because it contains less or no lactose than whey protein concentrate, these problems are less likely to occur.

Potential GI problems can also occur with whole foods. “If you eat too much animal protein and not enough, complex carbohydratesThis includes: fiberYou may experience mild constipation,” explains Quyen Vu, MS, RDN.

2. Kidney problems

some research An association between high-protein diets and kidney function has been reported. But he says it's "extremely rare" for exercisers to develop kidney problems or other metabolic disorders from high protein intake. Glenn Gaesser, Ph.D., FACSMProfessor of Exercise Physiology at Arizona State University.

3. Heart problems

According to some studies Excessive protein intake can affect the cardiovascular system.

“Several population-based cohort studies indicate a higher risk of premature death associated with diets high in protein, such as the classic diet. low carb dietIt contains much more protein than the typical American diet,” says Gaesser.

However, he continues: “It may not be the high protein intake itself that is the problem, but rather other characteristics of the diet, such as high levels of animal fat and low levels of animal fat. foods rich in fiber.”

Can eating too much protein affect weight loss?

In short, yes. Protein is a source of calories. If your goal is to lose weight, it's important to make it happen. calorie deficitA condition in which you burn more calories than you consume. Eating too much protein can reduce or eliminate your calorie deficit, which can undermine your weight loss.

“Protein that is not used for the body’s normal growth and maintenance functions can be used for energy and converted into fat if it is lacking from other sources,” he says. Mindy Haar, Ph.D., RDN, CDN, FANDis a registered dietitian nutritionist and associate dean of the School of Health Professions at the New York Institute of Technology. “Eating too much protein can cause you to consume more calories than you need and cause weight gain.”

However, protein is still an essential part of most weight loss efforts. meta-analysis Of 24 studies, a calorie-restricted, high-protein diet appeared to produce more positive changes in overall body composition than a standard protein diet. This may be because protein promotes satiety and may help preserve muscle.

How do you know if you're eating too much protein?

The first clue is probably abdominal pain or other minor gastrointestinal problems. Even if you have guts of steel, know that it's possible to consume more protein than you can efficiently process.

“The body can only utilize a certain amount of protein (approximately 30 grams) at a time,” he says. Lisa Moskowitz, RD, CDNCEO of New York Nutrition Group. “This is equivalent to about 4 ounces of cooked chicken breast or cooked fish, 1 cup of Greek yogurt, and 2 cups of black beans.”

It's also important to increase your protein intake throughout the day because your body doesn't store excess protein.

“I see a lot of athletes trying to increase their protein intake in one or two meals,” he says. Maddie Osborne, RDN, LDRegistered Dietitian Nutritionist in Wichita, Kansas. “If an athlete consumes too much protein in one or two meals, they will not achieve an optimal muscle growth response, and the protein will be excreted or stored as fat. Additionally, consuming too much protein can displace other important nutrients, including: carbohydrate, provinceFiber is important for optimal recovery and performance.”