Protein is an essential nutrient helpful for muscle development, immune function and even weight loss. Can you have too much of a good thing? It depends.
How much protein should I eat?
Yale New Haven Health registered dietitian Wendy Cartier, RDN, CDN says the average person should consume .8 grams of protein per kilogram of body weight. That means, for example, that a 145-pound person would need around 52 grams of protein per day.
Some populations need to consume more protein, including older adults and those with certain chronic diseases such as Parkinson’s. For those with higher needs, the recommended range can vary from 1.0-1.6 grams of protein per kilogram of body weight.
Can you lose weight eating high protein?
One of the reasons why protein has gotten more popular is because it can also aid in weight loss.
“In general, carbohydrates take about two hours to digest, proteins take about four hours to digest, and fats take about six hours to digest. If you have a slightly higher protein content at your meal, it will likely get you those four hours until your next meal or snack,” said Cartier.
Because protein helps preserve muscle, it is important for long-term health, aging and stability. At rest, muscle mass is more metabolically active, so those who have a higher percentage of muscle will burn more calories.
What are the side effects of too much protein?
If protein is so beneficial, why should anyone cap their protein intake? Cartier says for one, there are diminishing returns on protein. At a certain point, you won’t see much of a benefit in terms of muscle development. The other more harmful consequence is the potential for kidney damage.
“One of the things that is a byproduct of protein metabolism is it increases the acid in your body and constant exposure to that acidic environment in the kidneys can lead to damage,” said Cartier. “That's even if you have healthy kidneys. Then if you have underlying kidney disease, a high protein diet is going to accelerate that kidney disease.”
Two of the biggest contributing factors to kidney disease are hypertension or high blood pressure and diabetes.
“Almost 50% of the adult population has high blood pressure and about 40% of those people are undiagnosed, meaning about one fourth of Americans have high blood pressure and don’t realize it, meaning they might have kidney disease or damage they’re unaware of,” said Cartier.
Are protein powders safe?
People eating a high protein diet may be tempted to get most of their protein through powders or supplements. While they are generally safe in moderation, large amounts can cause GI distress including gas, bloating, cramps and diarrhea.
Powders and supplements are also processed, and diets high in ultra-processed foods can lead to worse health outcomes overall.
How to safely eat more protein
Cartier says there’s a reason why most dietitians recommend a “whole foods first” approach. Eating a diverse diet ensures people are getting in the other nutrients they need, not just protein.
She recommends adding a wide variety of protein sources into the diet, not just meat. These can include:
- Eggs
- Yogurt
- Beans
- Lentils
- Soy
- Nuts
- Seeds
- Whole grains
To boost protein at a meal, look for ways to combine different protein sources. For example, add chia seeds to yogurt in the morning. Make a salad with beans to accompany chicken at dinner. Often overlooked, vegetarian sources of protein come with added benefits not found in supplements, like fiber.
