Is excessive protein consumption harmful?
Protein is a macronutrient, along with carbohydrates and fats, essential for the body’s daily needs in large quantities. It comprises amino acids, which play crucial roles in building muscle, producing hormones and neurotransmitters, and maintaining a healthy immune system.
Although protein is necessary for maintaining good health and following a high-protein diet can have numerous health advantages, certain individuals may consume excessive amounts of protein, exceeding their body’s requirements.
Find out the effects of consuming high quantities of protein on the body and whether it is possible to overconsume protein.
The image shows a young man and woman enjoying a meal together at a table with a spread of barbecue food.
Dangers of Excessive Protein Intake
Individuals can obtain protein from a variety of sources, including both plant-based and animal-based foods. Options such as legumes, chicken, eggs, nuts, and grains are available to those following omnivorous and plant-based diets alike.
In the United States, a majority of healthy adults consume a sufficient amount of protein, but specific groups like older individuals and those on strict diets are more susceptible to not getting enough protein. This puts them at a higher risk for protein insufficiency.
Although some individuals may consume an excess amount of protein, most people don’t need to have a high intake of protein during each meal. While the body can function well on a diet with higher protein levels, research has not shown a significant link between consuming large amounts of protein and negative health effects.
In 2022, a study conducted on 1,639 individuals revealed that there was no notable correlation between the consumption of total protein and animal protein and the development of chronic kidney disease (CKD).
Furthermore, research indicates that consuming a significant amount of protein, above 3 grams per kg (g/kg) (equivalent to 1.36 grams per pound (g/lb)) per day for extended periods does not result in adverse effects for individuals who are in good health.
Eating large amounts of red and processed meat could have negative effects on one’s health.
The origin of your protein is important. While a high-protein diet has not been linked to health concerns, diets that are high in specific types of protein, such as red and processed meats, have a strong connection to negative health outcomes.
Research indicates that individuals who adhere to diets that are high in red and processed meats have an increased chance of developing various health issues, such as chronic kidney disease, multiple types of cancer, and heart disease.
The act of cooking red meat results in the creation of compounds like polycyclic aromatic hydrocarbons (PAHs), heterocyclic amines (HCAs), and heme iron, which are known to trigger inflammation and cause changes in DNA. These changes can ultimately contribute to the development of cancer. Additionally, the metabolites produced during the digestion of red meat, specifically trimethylamine N-oxide, have been linked to an increased likelihood of heart disease, chronic kidney disease (CKD), and type 2 diabetes.
According to the American Heart Association (AHA), it is advised to reduce the consumption of red and processed meats and instead include more plant-based proteins such as beans and seeds in the diet. This can potentially lower the risk of chronic illnesses like heart disease.
Additional Adverse Reactions
Consuming an imbalanced diet or an excessive amount of protein can result in the following side effects:
- Digestive issues: A diet that is high in animal-based protein and lacks fiber-rich plant foods, such as fruits and vegetables, can lead to constipation and other digestive problems like bloating.
- Increased weight: Consuming more calories than your body burns daily will result in weight gain. While high-protein diets have been proven effective for weight loss, consuming excess calories from any source can lead to weight gain.
- Nutritional deficiencies: Consuming excessive amounts of protein can interfere with the intake of other essential nutrients, such as fruits and vegetables, as protein is the most satiating macronutrient. To maintain a balanced diet that provides all the necessary nutrients, it is best to consume meals that include protein, fiber-rich carbohydrates, and healthy fats.
What is the recommended daily intake of protein?
The amount of protein a person needs daily is influenced by various factors, such as their age, gender, weight, body composition goals, and level of physical activity.
The current suggested amount of protein intake, known as the recommended dietary allowance (RDA), is 0.8 g/kg of body weight (equivalent to 0.36 g/lb) per day. Despite the common belief that the RDA is the ideal protein amount for adults, it is the bare minimum required to fulfill basic protein needs and avoid muscle loss in the majority of individuals.
While the Recommended Dietary Allowance (RDA) may be suitable for individuals with a sedentary lifestyle, professionals contend that physically active adults need a significantly higher amount of protein than the RDA to achieve optimal health. Experts suggest that the daily protein intake for active adults should range between 1.2 and 2.0 g/kg (0.5 and 4.9 g/lb).10
The majority of physically fit individuals can easily meet their recommended protein intake by including one or multiple sources of plant or animal protein in their meals and snacks.
It is important to note that specific groups of individuals, including older adults, athletes, individuals who are pregnant or breastfeeding, and those with medical conditions such as cancer, may require higher amounts of protein compared to the general population.
The protein requirements for children and teenagers are greater than those of the average adult. This is because children and teenagers need more protein to facilitate their growth and development. Similar to adults, children and teenagers who are more physically active, such as teenage athletes, need a higher intake of protein than their less active counterparts.
Individuals, both adults and children, who require more protein in their diet should carefully consider the content of their meals and snacks. They may also consider incorporating protein supplements, like protein powder, to fulfill their protein requirements.
When to Consult Your Healthcare Provider
The majority of healthy individuals should not face difficulties in meeting their necessary protein intake according to protein requirements. However, if you are adhering to a strict diet that eliminates a variety of high-protein foods, such as a vegan diet, or if you have a medical condition that requires a higher amount of protein, it may be beneficial to consult a healthcare professional, such as a registered dietitian, to ensure that you are obtaining enough protein to support your overall well-being.
Furthermore, if you suffer from a medical condition that necessitates limiting your protein intake, such as late-stage kidney disease, your healthcare professional can give you specific targets for your protein consumption to maintain your well-being.
If you are worried about consuming an excessive amount of protein, a medical professional can assess your protein needs by considering factors such as your gender and level of physical activity. They can also examine your dietary intake to determine if your protein consumption is too high.
Commonly Asked Questions
What are the consequences of consuming excessive amounts of protein powder?
While protein powder can help increase one’s protein intake, it is important to note that certain ingredients present in protein powder can lead to side effects if consumed in excess.
Some examples of these ingredients are lactose and sugar alcohols, which may cause digestive problems such as bloating and gas in certain individuals. Therefore, if one relies on protein powder as a protein source, it is advisable to limit intake to one to two servings per day and make space for other wholesome options such as meals and snacks made from natural, whole foods.
Is excessive consumption of protein linked to weight gain?
Consuming an excessive amount of calories can result in weight gain. If your calorie intake exceeds your daily energy expenditure, it creates a surplus of calories, which leads to an increase in weight. Nevertheless, adhering to a high-protein diet can be beneficial for weight loss, provided you are consuming the appropriate amount of calories suitable for your health objectives.
Are there individuals who should restrict their consumption of protein?
In certain situations, it may be necessary to restrict protein consumption to manage an underlying medical issue. Individuals with health conditions such as severe kidney disease and phenylketonuria are advised to adhere to low-protein diets to avoid potential health complications. Conversely, conditions like cancer can greatly elevate an individual’s protein requirements.
