TikTok users and grandmas have at least one thing in common. They’ve all jumped on the high-protein craze. Whether it’s protein powder, protein bars, or low-carb, high-fat diets like Keto and Carnivore that emphasize large amounts of protein, the message is clear: more protein equals better health.
Or is it?
Despite popular belief, “more protein is not always better,” says Stephanie Nelson, chief nutritional scientist at MyFitnessPal. Here’s what you need to know to get your daily protein without going overboard.
How much do you really need?
Protein is essential. It is a building block of every cell in our body and is required for muscle growth, development and tissue repair.
But how much protein do you actually need?
For the average adult with minimal physical activity, the USDA recommends about 0.8 grams of protein per kilogram of body weight. For a person weighing 140 pounds, this is approximately 51 grams per day. It’s not much – just a serving of Greek yogurt and a medium chicken breast will do the trick.
The truth is, you can probably use a little more protein than the standard recommendations, but not as much as you think.
“If you consume too much protein, you may not get much benefit from the excess protein,” Nelson says. “If protein makes up too much of your diet, you’re going to face some logistical difficulties and maybe even some nutritional deficiencies!”
It’s easy to think that eating more protein will produce more (faster) results—whether that’s weight loss, muscle gain, or just feeling more energetic. But the reality is more complex.
According to Nielsen, the news coverage and social media frenzy surrounding protein is out of control.
“Yes, conventional recommendations are often too low for optimal protein intake. Yes, research shows many of us could benefit more! But you’re not completely off the mark if you only get the recommended daily amount Your health goals.
How much protein is too much protein?
One of the biggest problems with eating too much protein is that it crowds out other important nutrients in your diet.
“It becomes more difficult to include all food groups, it becomes more difficult to diversify and build meals, and it becomes more difficult to balance carbohydrate and fat needs,” Nelson said.
Here’s another key point: Your body can only use a certain amount of protein to promote muscle growth.
“Once you get above 1.6 g/kg, you start to see a diminishing return on your investment in body composition,” Nelson explains. For a 140-pound person, this means over 101 grams of protein per day.
“Beyond this point, you won’t see significant gains in muscle or strength unless you follow a very careful and thoughtful strategy that includes timing of nutrition and specific types of training.”
Nielsen explains that it has long been thought that there is an upper limit to the amount of protein you can consume at one time for muscle growth. “It’s about a quarter of your body weight in grams. For example, if you weigh 100 pounds and eat 25 grams of protein per meal, you won’t see a muscle-building benefit,” she says.
Nielsen noted that some preliminary research appears to contradict this idea. “But we’re not ready to abandon traditional thinking entirely.”
Key takeaway: Protein is important, but so is balance
Ultimately, getting enough protein without going overboard is the key to balance. You want to eat enough protein to support your health and fitness goals, but not so much that it crowds out other important nutrients in your diet.
How much is too much really depends on your own progress and experience. Nelson says once your protein goal exceeds 35 percent of calories, it can be difficult to manage a balanced diet.
Another clue that you are eating too much protein is if you have exhausted all natural food sources of protein and you are turning to protein supplements more frequently.
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Where you get your protein is also important. Choose lean proteins like fish, chicken, beans, and low-fat dairy products that provide the benefits of protein without the drawbacks of too much red meat.
Remember, your overall eating pattern is most important.
“You still have to consider other factors like fiber, fruits, vegetables and overall nutritional balance…you know, the boring stuff!” Nelson said.
A diet that includes plenty of fruits, vegetables, whole grains and healthy fats, as well as enough protein, is one of the best ways to achieve and maintain your health and weight goals.
“You don’t need to overthink it and try to get as much protein as possible into every meal and snack—balance is the key,” says Nelson. “You can prioritize protein by choosing a protein source for your meal and building the rest of the meal around it.”
Post When does eating high protein constitute too much protein? First appeared on MyFitnessPal Blog.
