How much protein is too much? The recommended dietary allowance when it comes to the amount of protein you should consume is based on several factors. And those factors are age, physical activity level, sex, pregnancy, or breastfeeding, etc.
How much protein is too much? iStock-photo credit: PrathanChorruangsak
The recommended daily allowance of protein for adults with minimal physical activity level is around 0.8KG of bodyweight. A 2016 research study that was done by the Royal Society of Chemistry recommended eating the following the amount of protein:
- 8 to 1 gram of protein per KG of bodyweight weight minimal activity levels.
- 3 grams of protein per KG of bodyweight with moderate activity levels.
- 6 grams of protein per KG of bodyweight with intense activity levels.
As you age you will need to consume more protein than the average person because of sarcopenia which is age related muscle loss.
Are there any side effects of eating too much protein?
If you are an elite athlete your body may require consuming up to 3.5 grams per kg of bodyweight without any side effects. Some of the symptoms of consuming too much protein is the following:
- Diarrhea
- Nausea
- Fatigue
- Intestinal discomfort
- Indigestion
The more serious risks of overconsuming too much protein is:
- Liver and Kidney injuries
- Cardiovascular diseases
- Seizures
- Blood vessel disorders
The most important thing when consuming protein is to make sure you are consuming enough so that your body can manage it. And your physical activity, your age and how much you weigh will determine how much you should be consuming.
Protein is essential to building and maintaining lean muscle mass. It is also great for weight loss because high protein foods promote fullness, reduce cravings, and heighten satiety. There was a small study with obese and overweight subjects where that group that ate a breakfast with high protein in it were able to control the cravings and eat less food.
Some good protein foods to eat are the following:
- Chicken
- Fish
- Eggs
- Cheese
- Beef
- Cheese
- Soy products
The Dietary Guidelines For America also known as the RDA recommends male adults to consume 56 grams of protein per day and 46 grams of protein for day if you are a woman. And this is the minimum requirement for somebody that isn’t active and lives a sedentary lifestyle.
In general, most people should try to aim for a maximum of 2 grams of protein per 2.2 pounds of bodyweight per day.
The Bottom Line is how much protein is too much based on your age, physical activity level and how much you weight. Those factors will determine how much you should consume. But if you experience the following side effects such as diarrhea, nausea, indigestion, intestinal discomfort then you are consuming too much protein.
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References
- Dietary Guidelines For Americans- https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
- Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776.
- Royal Society Of Chemistry- https://pubs.rsc.org/en/content/articlehtml/2016/fo/c5fo01530h
- Stuart M. Phillips, Stéphanie Chevalier, and Heather J. Leidy. 2016. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 41(5): 565-572. https://doi.org/10.1139/apnm-2015-0550
