TikTok users and grandmas have at least one thing in common: They’re all on board with the protein craze. Whether it’s protein powders, bars, or low-carb, high-fat diets like keto and carnivore (which also emphasize large portions of protein), the message is clear: more protein equals better health.
Or not?
Despite popular belief, “more protein is not always better,” says Stephanie Nelson, senior nutrition scientist at MyFitnessPal. Here’s what you need to understand to fine-tune your daily protein intake—without going overboard.
How much do you really need?
Protein is essential. It is the building block of every cell in our body and is necessary for muscle growth and development and tissue repair.
But how much protein do you really need?
For an average adult with minimal physical activity, the USDA recommendation is about 0.8 grams of protein per kilogram of body weight. For someone who weighs 140 pounds, that works out to about 51 grams a day. That’s not a lot: A serving of Greek yogurt and a medium chicken breast will do the trick.
The truth is, you could probably use a little more protein than the standard recommendation, but not as much as you think.
“If you consume too much protein, you probably won’t get much benefit from that excess,” Nelson says. “And you set yourself up for some logistical difficulties and maybe even some nutritional deficiencies if protein takes up too much of your diet.”
It’s easy to think that eating more protein will produce more (and faster) results, whether it’s losing weight, gaining muscle, or simply feeling more energetic. But the reality is more complicated.
In Nelson’s view, the news and social media frenzy over protein has spiraled out of control.
“Yes, the conventional recommendation is generally too low for optimal protein intake. Yes, studies show that many of us can benefit from higher intake. But if you consume only the recommended daily amount, it’s not going to completely derail your health goals.”
How much protein is too much protein?
One of the biggest problems with eating too much protein is that it can crowd out other important nutrients in your diet.
“It becomes more difficult to include all food groups, achieve variety in meals and preparation, and balance carbohydrate and fat needs,” Nelson says.
And here’s another interesting detail: Your body can only use a certain amount of protein for muscle growth.
“Once you go over 1.6 g/kg, you start to see less of a return on your investment in terms of body composition,” Nelson explains. For a 63kg person, that would mean eating more than 101 grams of protein per day.
“Beyond that point, you won’t see significant gains in muscle or strength unless you follow a very careful and deliberate strategy that includes nutrient timing and specific types of training.”
Nelson explains that it has long been established that there is a maximum amount of protein that can be consumed in one sitting for muscle growth. “It’s about a quarter of your body weight in grams. For example, if you weigh 45kg, 25g of protein per meal is the point at which you stop seeing the benefits for muscle growth,” he says.
Nelson notes that there is some preliminary research that seems to contradict this belief, “but we are not ready to completely discard conventional wisdom yet.”
Bottom line: Protein is important, but so is balance.
At the end of the day, getting enough protein without overdoing it is a matter of balance. You want to consume enough protein to support your health and fitness goals, but not so much that it starts to crowd out other vital nutrients in your diet.
How much is considered excessive really depends on your own progress and experience. Once your protein goal exceeds 35 percent of your calories, it becomes difficult to maintain a balanced diet, according to Nelson.
Another clue that you are eating too much protein is if you have exhausted all whole food protein sources and are turning to protein supplements more frequently.
You may also like
8 high-fiber foods that promote weight loss >
Where you get your protein is also important. Choose lean proteins like fish, chicken, legumes and low-fat dairy products, which provide the benefits of protein without the drawbacks associated with too much red meat.
And remember, your overall dietary pattern is what matters most.
“There are still other things to consider, like fiber, fruits, vegetables, and overall nutritional balance… you know, boring stuff!” says Nelson.
A diet that includes plenty of fruits, vegetables, whole grains, and healthy fats, along with enough protein, is one of the best ways to reach and maintain your health and weight goals.
“You don’t need to overthink it and try to get as much protein as possible at every meal and snack – balance is key,” says Nelson. “You can prioritize protein by choosing one protein source for your meals and building the rest of the meal around it.”
The post When is Eating a High Protein Diet Eating Too Much Protein? appeared first on MyFitnessPal Blog.
