They May Contain Added Sugar Calories Or Even Toxic Chemicals
Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don’t consume enough protein because of a reduced appetite.
But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. “I don’t recommend using protein powders except in a few instances, and only with supervision,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
You Could Shorten Your Lifespan
According to a study in Cell Metabolism that followed thousands of adults for nearly 20 years, those who eat a diet rich in animal protein are four times as likely to die of cancer than those who follow a low-protein diet. And other findings back the finding: In another study cited by WebMD of thousands of people, researchers found that high-protein dieters had up a 66 percent greater risk of death during the study period than those who ate less protein. Eating more protein than you should is just one of the 20 Worst Eating Habits That Are Shaving Years Off Your Life.
/7how Much Protein Is Too Much
The recommended dietary allowance or RDA for protein depends on factors like age, gender, physical activity level, pregnancy and breastfeeding. In general, a normal adult is recommended to eat 0.8 grams of protein per kilo of body weight daily. If a person engages in moderate to an intense level of physical activity then the amount of protein intake may range between 1.3 grams to 1.6 grams. In any case, the protein intake must not go above 1.6 grams per kilo of body weight daily. Crossing this limit may give way to several health-related complications. Here are 5 things that can happen if you consume too much protein.
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Can Whey Protein Damage Your Kidneys
Eating a high-protein meal can raise the pressure inside the kidneys and cause them to filter more blood than usual .
However, this does not mean that a high-protein meal harms the kidneys.
In fact, studies show that this is a normal bodily response and not usually a cause for concern (
If you have an existing kidney condition, then its best to check with your doctor about whether whey protein is fine for you.
Summary: There is no evidence that too much protein can damage the kidneys in healthy people. However, people with an existing kidney condition should check with their doctor about whether whey protein is right for them.
Performance > Meal Timing
Anecdotally, a lot of coaches say people who have multiple, high-protein meals throughout the day have more muscle. But that doesnt mean much.
Practically speaking, when the rate of muscle gain is considered, performance and adherence will trump the perfect plan every time, says Kashey.
Are you reaching your daily protein goal? Are you reaching your daily calories? Are you doing your workouts? And do you feel like the frequency and size of your meals is letting you perform at your best? If the answer is yes, then thats far, far more important than how often and how much youre eating.
Were not trying to oversimplify things, since biochemistry is an enormously complex topic. But the best way to answer How often should I eat protein? really does appear to be As often and as much as makes you feel comfortable and perform well.
So experiment and see what works for you.
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How Much Protein Does Your Body Need
We all need some protein in our diet. Protein is a vital macronutrient that is made up of substances called amino acids. And there are nine amino acids that are particularly essential for us to regularly eat.
The US Dietary Guidelines recommends daily protein intake to make up 10% to 35% of the calories you eat each day.
The exact grams of protein this means for you depends on how many calories you need to eat each day but whatever that number is, it creates a really wide range of protein recommendations! For example, if youre eating 2000 calories daily, guidelines support you eating between 50 and 175 grams of protein per day.
Another approach to estimating your daily dietary protein intake is to eat at least 0.6 to 0.8 grams of protein per kilogram of body weight, although this is often on the lower side of the recommended daily intake . This also equals out to at least 50 grams of protein per day for a 150 pound person.
Quickly estimate your daily protein requirements with this free protein calculator.
Nutritional Value Of Protein
The nutritional value of a protein is measured by the quantity of essential amino acids it contains.
Different foods contain different amounts of essential amino acids. Generally:
- Animal products have all of the essential amino acids and are known as ‘complete’ protein .
- Soy products, quinoa and the seed of a leafy green called amaranth also have all of the essential amino acids.
- Plant proteins usually lack at least one of the essential amino acids and are considered ‘incomplete’ proteins.
People following a strict vegetarian or vegan diet need to choose a variety of protein sources from a combination of plant foods every day to make sure they get an adequate mix of essential amino acids. If you follow a vegetarian or vegan diet, as long as you eat a wide variety of foods, you can usually get the protein you need. For example, a meal containing cereals and legumes, such as baked beans on toast, provides all the essential amino acids found in a typical meat dish.
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Can You Get Too Much Protein
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Protein has achieved a venerated status in the dietary world for everything from building muscle to preventing weight gain. But can you get too much of a good thing?
Protein powders that come in chocolate, strawberry, and cookies and cream flavors are doled out by the scoopful and mixed into smoothies, making it possible to effortlessly consume protein in amounts that far exceed dietary recommendations. A canned protein drink can contain almost as much protein as an eight-ounce steak, and snack bars or a small bag of protein chips can pack more of the macronutrient than a three-egg omelet.
But while some nutritionists have encouraged the protein craze, a number of experts are urging caution. They point out that protein powders and supplements, which come from animal products like whey and casein or from plants like soy, rice, pea or hemp, are a relatively new invention. The vast majority of Americans already get more than the recommended daily amounts of protein from food, they say, and there are no rigorous long-term studies to tell us how much protein is too much.
Its an experiment, said Dr. John E. Swartzberg, chairman of the editorial board of the University of California, Berkeley, Wellness Letter. No one can tell you the long-term effects, and thats what worries me as a physician. No one can tell you what the results are going to be in peoples bodies 10 or 15 years later.
How Do I Use Collagen
We have plenty of collagen products to fulfill every need and lifestyle. On its own, unflavored Collagen Peptides or are by far the most versatile forms of collagen, as they both dissolve easily into hot or cold liquids and have no distinguishable flavor. Feel free to mix in a scoop or two into your iced coffee, hot tea or add to your favorite recipe. Then, unlike our Collagen Peptides, our Beef Gelatin dissolves in hot liquids and solidifies in cold liquids. Its ideal for thickening soups and stews.
For more examples on best usage tips for Vital Proteins products, read our how to use collagen guide.
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If You’re Trying To Lose Weight It’s More Important To Have A High
But while protein itself isnt harmful, many protein supplements are high in carbohydrates called Fodmaps that trigger digestive symptoms like bloating, gas and stomach pain. Stevenson advises reading labels carefully on supplements, bars and balls. Often, theyre very high in calories and contain huge amounts of carbs, often in form of sugar. You shouldnt necessarily think that because it says its high protein that its healthy, she says.
Protein has long been linked to weight loss, with low-carb, high-protein diets such as Paleo and Atkins promising to prolong the feeling of fullness. People fail to lose weight often because they feel hungry, and MRI studies have shown that a high-protein breakfast can help stop cravings later in the day.
There is sufficient evidence that protein is satiating, says Alex Johnstone of the University of Aberdeen. If youre trying to lose weight, its therefore more important to have a high-protein breakfast, such as beans on toast or a dairy smoothie, rather than to have supplements.
But she doesnt advocate Atkins-type diets and has found that cutting out carbohydrates has adverse affects on gut health .
Protein balls are often high in calories and can contain huge amounts of carbs
Instead, Johnstone recommends that overweight people eat a high-protein and moderate-carb diet, consisting of 30% protein, 40% carbs and 30% fat compared to the average diet of around 15% protein, 55% carbs and 30% fat.
Understanding Daily Protein Intake
As mentioned, protein is necessary for people of all ages and fitness levels. Its comprised of long chains of amino acids that help you feel full, protect your bones as you age, and help you build muscle mass that can improve strength.
The amount of protein that each person consumes per day will differ depending on their age, gender and fitness goals.
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Higher Protein Intake Is Not Associated With Decreased Kidney Function In Pre
In this study, 355 pre-diabetic men and women were split into following two different dietary systems
- A moderate protein diet: 15% of energy
- A high protein diet: 25% of energy
The higher protein diet worked out at 1.6 grams protein per kilogram of body weight.
Throughout the study, lab tests demonstrated increased serum urea and urea excretion were consistent with increased protein intake.
After a 12-month period, there were no indications that the participants on higher protein diets had experienced any adverse effects on kidney function.
Interestingly, there was even a slight indication of improved kidney function with increasing protein intake.
In short, the study found no detrimental effects of a high protein diet on kidney health and no negative changes to any health markers.
Does Whey Affect Your Kidneys
If you’re drinking a protein shake twice a day or more, you may wonder how safe it really is. There are many rumors about protein powder side effects on the kidneys. The truth is that dietary protein doesn’t affect renal function. A 2014 study, published in the journal Nutrition, confirms that high protein intakes have no negative effects on kidney health in the elderly.
Excess protein, though, can be detrimental to those with chronic kidney disease, according to the journal Current Opinion in Clinical Nutrition and Metabolic Health. Researchers suggest that consuming too much protein may worsen this condition.
Tammy Sanders, RD, LDN, CDE, at DaVita®, a dialysis clinic chain, recommends that dialysis patients use one scoop of whey protein per day. They can add some to their morning coffee as well as to low-potassium fruit juices and homemade desserts. Depending on the brand, one scoop delivers about 10 to 50 grams of protein.
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How Much Protein Is Too Much 4 Risks Of Excess Protein
KIAH CONNOLLY, MD August 15, 2020
Are we overdoing it with this protein-packed food craze? It seems like every popular diet these days promises that upping your protein consumption can help you lose weight, build muscle, and improve your overall health and well-being. But how much is too much and are there any long term health risks of eating too much protein?
Is Too Much Protein Keto
Eating too much protein is one of the biggest concerns for people who are just starting the ketogenic diet.
After all, the body produces ketones from fat, so you should keep carbs and protein down to a minimum, right? Not necessarily.
Take the keto quiz
On the other hand, eating protein wont affect your ketone levels. You can eat high-fat and high-protein and stay in ketosis.
Thats why many people who transition from keto to the carnivore diet have no problem staying in nutritional ketosis.
But what about gluconeogenesis ?
GNG is a real and necessary process that is already happening in your body. Its not the enemy of ketosis. In fact, it makes ketosis possible in the first place.
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The Rumored Risk: Too Much Protein Causes The Kidneys To Work On Overdrive And Can Actually Cause Kidney Failure
The verdict: A study in Nutrition & Metabolism found that unless you have kidney disease, too much of the macronutrient wont have any kind of detrimental effect on kidney function. However, the source of your protein does matter. The kidneys have to dispose of organic acids from animal protein but not plant protein, so limit animal meats and products to no more than 50% of your protein sources, Heber advises.
Is Eating Too Much Protein Bad For Your Health
Eating too much protein isn’t a problem for most people, but if you do consistently overdo it for long periods of time, it can eventually overload your digestive system, liver, and kidneys leading to problems like:
- Digestive distress
How much protein is too much? If more than 35% of your daily calories are coming from protein, that’s when it’s time to reconsider your diet.
Research suggests that it’s safe to eat as much as 1 gram of protein per pound of body weight per day in the long term. And certain people can safely consume up to 1.6 grams per pound per day. That’s equal to up to 35% of daily calories from protein, or as much as 219 grams of protein per day on a 2,500 calorie diet.
For most people who are otherwise healthy, too much protein isn’t likely to be an issue.
“Your body will use what it needs for structural maintenance and tissue turnover, and the rest can be burned for energy,” registered dietitian and sports nutritionist Georgie Fear told Insider.
All protein is broken down into amino acids. If you eat more than you can use, your body can’t store the extra, so it’s processed and ultimately excreted in your urine, says Fear. Extra calories from protein, though, can be stored as fat if not used.
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You Always Have To Pee
If you feel like you always have to pee, it could be due to excess protein consumption. Our kidneys can only process so much protein at once, so the excess starts to build up.
Protein buildup in the kidneys creates a much more acidic environment in the kidneys, causing you to have to pee all the time. Increased acid production can also cause problems in the bones and liver.
Side effects start with mild dehydration but can lead to the development of kidney stones, which are intensely painful. One interesting note-researchers found that plant and dairy proteins had a much lower negative effect on renal function than nondairy animal protein did. Time for some more vegetarian protein options?
You May Put A Burden On Your Kidneys
When you down a steak, chicken breast, or any other source of the muscle builder, you also take in nitrogen, which is naturally occurring in the amino acids that make up proteins. When you’re consuming a normal amount of protein, you excrete the nitrogenno harm, no foul. But when you eat a ton of the stuff, your kidneys have to go into overdrive to get rid of all the extra nitrogen, explains Bjork. “In the short run, this isn’t harmful to most people. But if you’re a long-time high-protein dieter, you could be increasing your risk for kidney damage,” she warns.
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Whey Protein Side Effects
This product is derived from milk, which contains lactose. Therefore, it’s not the best choice for those who are lactose intolerant or allergic to milk. When consumed in appropriate doses, it’s likely safe for healthy adults and children.
As WebMD points out, too much whey protein may cause digestive distress, fatigue, nausea and poor appetite. Bloating, diarrhea and stomach cramps are common among those who consume whey in high doses. Whey protein side effects are largely caused by lactose.
According to the National Institutes of Health, about 65 percent of all people have lactose intolerance. This condition occurs when your body doesn’t produce enough lactase, an enzyme that breaks down lactose. Researchers suggest that it may also have genetic causes, because it tends to run in families. However, some whey protein brands contain little or no lactose, so they’re less likely to cause adverse reactions. You shouldn’t consume whey protein if you have an allergy to milk.