Protein Is One Of The Building Blocks Of The Body But There May Be Some Signs That You Are Consuming Too Much Protein
- Sarika Rana
- Protein plays a critical role in our body mechanism
- Protein is made up of amino acids that are building blocks of tissues
- For those who are looking to lose weight are opting for protein diets
Protein plays a critical role in our body mechanism for energy, satiation, for building and repairing muscles, to process nutrients and most of all boost immunity among other vital roles. Protein is made up of amino acids that are building blocks of tissues including muscles, hair, skin, blood vessels and nails. Additionally, it is responsible for the production of enzymes and hormones that help the body to function properly. That’s how important protein is. In fact, high protein diets are a rage nowadays, thanks to its tremendous health-promoting properties. For those who are looking to lose weight are especially opting for protein diets as they help increase your metabolic rate and help you feel full for longer, and hence avoid hunger pangs.
But does this mean that we can easily skip following the intake of the recommended amount of protein in our diet? According to Dr. Ritika Sammadar, Nutritionist at Max Super Specialty in New Delhi, you must derive more than 40 percent of your total energy from proteins. For every one kilogram of body weight, one gram of protein is required.” Excess consumption of protein might just reverse its positive effects. We enlist some of the signs that indicate that you are consuming way too much protein.
You’re Tired All The Time
Even if you’re someone who gets those coveted eight hours of sleep every night, eating too much protein can still leave your body tired for several reasons. First, we now know that overconsumption can put a strain on your kidneys, liver and bones-causing them to work overtime. Also, eating too few carbs can really affect our brains-preventing us from being sharp, focused and energized each day.
Since carbs are your brain’s main source of energy, you probably want to increase your intake of healthy ones, like whole grains, fruits and vegetables, to get you back to your best. Not only can this help you get your energy back, but you’ll be getting more of the vitamins, minerals and fiber that your body needs to be healthy and happy overall.
How Your Body Responds To Protein Intake
Protein digestion and assimilation are such intricate processes that we are only going to explore the main pieces that pertain to ketosis and keto dieting in this article. More specifically, we will be focusing on our hormonal response to protein intake.
When protein is digested, it will trigger the release of two energy-regulating hormones: insulin and glucagon. The degree to which each hormone is released depends on many factors including the macronutrient makeup of the persons diet, their gender, their activity levels, and if they have diabetes.
Whats fascinating about these two hormones is that they have opposing functions:
- Insulin stimulates the uptake of sugar into cells, sugar burning, and anabolic processes like glycogen storage and protein synthesis , while also reducing lipolysis and gluconeogenesis .
- Glucagon triggers glycogen breakdown, lipolysis, fat burning, and gluconeogenesis.
For keto dieters, the most striking effect these hormones have is that they have opposing influences on ketone production. Insulin decreases ketone production while glucagon stimulates it.
The ratio of insulin to glucagon is one of the main factors that determines how your protein intake will affect your ketone levels. For example, if you secrete much more insulin than glucagon in response to a protein feeding, then ketone production will be reduced. On the other hand, when more glucagon is released, ketone production will be stimulated.
You May Like: Vega One Compared To Shakeology
Are There Benefits To High Protein Diets
High protein diets have been associated with a number of health benefits.
For example, higher protein diets increase feelings of fullness, reduce hunger, and boost resting energy expenditure, all of which may encourage weight loss.
Studies show that high protein diets promote weight loss and improve body composition in many populations .
One high quality study had 54 women with overweight or obesity exercise and consume either a high protein diet or a low calorie, high carb diet for 14 weeks .
The women who followed the higher protein diet lost significantly more weight and body fat than the women following the low calorie, high carb diet .
High protein diets can also help improve body composition by increasing muscle mass. Studies have demonstrated this in different populations, including trained athletes and older adults .
In addition to improving body composition and possibly enhancing fat loss, high protein diets may increase blood sugar control, reduce blood fat levels, and increase bone density in older adults .
Research has found high protein diets may provide health benefits, including fat loss and improved body composition.
There have been some concerns over the safety of high protein diets, including their effects on kidney, heart, and bone health.
However, most of these concerns are not supported by scientific research.
Q: Is It Possible To Eat Too Much Protein
A: Like other food sources, too much of a good thing is not good at all. High protein intake also means ingesting excess calories and placing strain on your kidneys.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy
How do you know if you are eating too much or too little? Following the standard rule of 0.8 grams of protein per 1 kilogram of body weight is suggested. If youre physically active, its OK for your intake to be a little bit higher to help with muscle repair and gain.
But you shouldnt feel you have to eat strictly meat to help rebuild muscles. A variety of healthy protein sources are available for all diets.
If youre wandering down the aisles looking at the countless tubs of protein powders, choose one thats organic, has the fewest ingredients and is tested by a third party. Regulations for ingredients in protein powders are more lax, so its reassuring to know another source has verified the ingredients in a powder are safe and healthy.
Recommended Reading: Are Special K Protein Bars Good For You
Digestive Upset And Other Problems
Every cell and organ in your body needs protein, but taking in too much of it can cause unpleasant symptoms. In addition to very serious problems like organ damage, weight gain and high cholesterol, you may also experience stomach upset from eating too much protein. Nausea, diarrhea, bloating, fatigue and even bad breath can result from eating a high protein diet. That’s because high-protein foods are harder for your body to digest, especially if they are high in fat.
When It Comes To Protein How Much Is Too Much
You’ve probably heard the claims by now: Here’s a diet that’s delicious, easy to stick with, and guaranteed to help you lose weight effortlessly. Or, perhaps it’s supposed to build muscle, protect your joints or prevent Alzheimer’s. Whatever the diet and whatever the claim, there’s a good chance that it is, indeed, too good to be true.
In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement or simply a larger than usual portion of a balanced diet .
Perhaps you’re curious about one of these diets or have already tried them did you ever wonder whether too much protein might be a problem?
Also Check: Can You Lose Weight Only Drinking Protein Shakes
Extra Protein Does Not Damage Kidneys
Think of the kidneys as the bodys water filter. They get rid of unneeded substances, metabolites, and other waste from the body. Yes, they play a crucial role in metabolizing and excreting the nitrogen byproducts from protein digestion. But, this doesnt mean that eating extra protein will overtax a clients kidneys.
One reason this myth has perpetuated is that research has shown a high-protein intake can increase how hard kidneys workfor people who already have chronic kidney disease and damaged kidney function.1
Multiple studies concluded that healthy individuals will NOT develop kidney disease or impaired kidney function from increased protein intake. 2,4,7
To get into a little more detail, researchers found increased protein intake does change how your kidneys function, leading to hyperfiltrationbut this isnt a bad thing. Hyperfiltration is evidence that the kidneys are adapting to higher protein levels in the diet. They are simply doing a better job of metabolizing increased amounts of protein.1,2,4,7
Think about people who have donated a kidney. The one kidney left over suddenly must handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we dont. That one kidney just adapts and donors have no increased risk for kidney disease.
The Rumored Risk: The More Protein You Ingest The More Youll Bulk Up
The verdict: Muscle protein synthesisor your bodys ability to take proteins amino acids and turn them into musclecaps at 30g of the macronutrient, says Nancy Rodriguez, Ph.D., R.D., director of the University of Connecticuts Sports Nutrition program. That means that downing a 50-g protein shake will have the same effect on muscle growth as downing a 30-g shake. In fact, a 2014 study in the Journal of the International Society of Sports Nutrition found that strength trainers who consumed 5.5 times the recommended daily protein saw no positive or negative effect on body composition. In other words, youre not putting your muscles at riskbut you are wasting precious protein powder.
Don’t Miss: Protein Powder High Cholesterol
Our Kidneys Filter Proteins Waste Products
As our body metabolizes protein, the process generates various nitrogenous waste products such as urea, uric acid, creatinine, and hippuric acid .
These waste products need filtering out of the body for excretion, and this responsibility belongs to our kidneys.
This task requires a lot of hard work, which is quite normal for the kidneys they receive and process approximately 1.2 liters of blood per minute. This amount accounts for around 25% of all cardiac output, which shows the importance of the organ .
If waste products build up in our body, they become toxic, and so the kidneys play a crucial role in removing these products.
As a result, many people assume that higher protein intake leads to a higher kidney workload, and the extra demand causes kidney strain.
Youve Got A Headache And You Feel Weak
Headaches and general fatigue are two other potential side effects that can set in if you’re dehydrated from eating too much protein, Galvin says.
These symptoms also can come about as a result of the body being in ketosis, Dr. Buchin says. “When you’re on a mostly protein diet, you are ketonic,” he says.
“You feel weak because you don’t have a lot of sugar in your body,” Dr. Buchin says. “You feel really tired because there really is no sugar left. You’ve burned all of your sugar stores.”
Recommended Reading: Protein Powder Vs Shakeology
Can Eating Too Much Protein Be Bad For You
Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life.He has been featured in Shape, Healthline, HuffPost, Women’s…
Director of UX & Head Trainer
Its all about your brand. Let us do the heavy lifting.
Advertiser Disclosure: We strive to help you make confident fitness software decisions. Comparison shopping should be easy. Our partners do not influence our content. Our opinions are our own.
Editorial Guidelines: The Editorial Team at Exercise.com is dedicated to providing fair, unbiased information about the fitness industry. We update our site regularly and all content is reviewed by credentialed fitness experts.
- It is extremely hard to overdose on protein, but your body can only use so much protein at a time.
- Excess protein is stored in the body as fat.
- It is always best to get your protein from real food sources.
Eating too much protein can be bad for you, although there are good sources from which to get protein and bad sources from which to get it.
These will affect you differently. If you are taking protein supplements as well as getting protein in your diet, you could actually be harming your body.
Should You Follow A High Protein Diet
Protein is essential to your health, and high protein diets have been linked to certain health benefits. However, this does not mean that following a diet very high in protein is the right choice for you.
Keep in mind that the overall quality and nutrient density of your diet is what matters most when it comes to health promotion and disease prevention. The exact macronutrient composition of your diet is less important.
As mentioned above, your protein needs depend on many factors, including your body weight, age, body composition goals, overall health, and activity level.
Most physically active people would benefit from following a diet that delivers 0.540.9 grams per pound of protein per day.
However, others may need more. These people include athletes, those with physically demanding jobs, pregnant and breastfeeding people, and those with certain health issues (
Recommended Reading: What Does Protein In Your Kidneys Mean
Is Excessive Protein In Dog Food Bad For My Pet
Protein is a calorie dense nutrient and many of the high protein diets are extremely high in calories and can quickly lead to weight gain. With over 50% of dogs in the U.S. considered overweight or obese, dog owners need to be aware of where those extra calories are hiding. If a dog has kidney or liver issues consuming too much protein can increase the workload on these organs and upset the balance of nutrients leading to exacerbation of disease.
Rather than look for a dog food that contains excessive levels of protein you should find one that is specifically formulated for your dogs lifestyle, life stage, and size. A working sled dog, for example, will have significantly different nutrient and caloric requirements than the average pet dog that ventures outside for a few walks a day and spends the rest of the time lounging. These two dogs should not be fed the same diet.
Puppies, meanwhile, require more protein than adult dogs because their bodies are busy growing. Among breeds of puppies there are different requirements for nutrients as well. For instance large breed puppies like Labrador retrievers need a much different diet than a Yorkie for optimal growth. Feeding large breed puppies something that is too high in protein may make them put on weight too quickly causing abnormal joint development and making them more prone to issues like arthritis in the future.
The Effects Of Too Many Protein Bars
How many protein bars have you eaten in the past few months? How many times a day are you consuming protein? These are all factors that go into determining the amount of protein that you need. The thing that most people dont realize about protein bars is that they are not made equal. There are different kinds of protein bars. Some are low in carbs and high in protein, whereas other protein bars are very low in carbs but have a decent amount of protein. And then there are whey protein bars and soy protein bars.
It really depends on how much you eat. If you are someone who is on a low-carb or low-calorie diet, you will need less protein than someone who is following a whey protein diet. Someone on a vegan diet would need more protein than someone who eats meat and eggs, making the protein needs of everyone very different.
Protein is a building block of muscle. If you want to build muscle mass, you should be consuming enough protein to fulfill your needs.
Don’t Miss: What Milk Has The Most Protein
How Much Protein Should You Be Eating Per Day
In recent years, many people have begun to increase their protein intake in an effort to aid weight loss and/or build muscle, but how much protein should you be eating every day?
Though the ideal amount of protein you should be consuming is slightly uncertain – the most common recommendation is 0.8 grams of protein per kilogram of body weight. So if you weighed 60kg, youd need about 48g per day.
Before starting a new diet plan, its important to seek medical advice and speak with your healthcare provider.
If youre concerned about your kidney health, its important to make a trip to the doctor for a check-up.
If you want to know more about your kidney health, including your kidney function and its performance, you can take an at-home Kidney Test with LetsGetChecked. This test will indicate how your kidneys are performing by measuring levels of urea, creatinine, and eGFR. High levels of urea, creatinine and a low eGFR can indicate acute or chronic kidney disease.
You should take the test if:
- You have a high protein diet
- You have used or are using performance-enhancing drugs
- You are taking anti-inflammatory medication
- You suffer from high blood pressure
- You suffer from diabetes
- You have suffered an acute injury
- You have persistent urinary tract infections
- You have a kidney disease or a family history of one
- You have kidney stones or a family history of them