How Much Protein Is Safe Per Day

Protein Calculator: How Much Protein Do I Need

How Many Scoop of Whey Protein Per Day is Safe || ignis fitness

Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.

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The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.

This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!

Effects Of Overconsuming Protein Powder

Relying too heavily on protein powder as your main source of the macronutrient has some adverse side effects, including digestive issues. But, the biggest issue with protein powder overconsumption is that you are also likely creating nutrient holes in your diet. This means that youre relying too heavily on protein as your main source of sustenance without incorporating other vital nutrients. Remember the rule about keeping protein consumption to about 10 to 35 percent of your total calorie intake. This guideline will help you to incorporate different foods such as legumes, grains, high-fiber items, as well as fruits and veggies, to give you a well-rounded diet.

Types Of Protein Powders

There are several types of protein powders. Although some are more effective than others, all protein supplements will help your body build muscle to some degree. The type of protein you choose depends on your goals, dietary restrictions, and general preference.

Whey protein is the most commonly used protein supplement. This milk protein is known as the most effective type of protein, due to its long list of amino acids.

Casein is another type of milk protein. Its less commonly used than whey, but still carries some benefits for muscle building. Many people prefer to take casein at night because it is digested more slowly than whey. Therefore, they take it to help with recovery and muscle building overnight.

Collagen has recently exploded in popularity. Although collagen is the most abundant type of protein in the human body, production tends to slow due to age and environmental factors. Supplementing collagen may benefit the skin, joints, and muscles.

Vegetarian and vegan protein includes protein powders made from non-dairy sources like egg, brown rice, hemp, and peas. Plant-based proteins tend to lack essential amino acids, making them slightly less effective than animal-based protein. However, they are still beneficial for people who prefer to avoid animal protein sources.

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How Much Protein Is Too Much

As the building block of muscle, protein is an important macronutrient that everyone needs to consume enough of each day. Its not only important for muscle protein is also vital for the health of your skin, hair and nails.

Protein is also ubiquitous in the supplement industry. You can find it in all types of powders, bars, and gels that line the shelves of nearly every neighborhood supermarket. People who arent able to meet their daily protein goals through food alone can find all kinds of supplements to help them get enough protein each day.

But like any good thing, there may come a time where you have too much protein. This is the point at which you’ve maximized the bodys ability to use protein for important processes such as muscle synthesis, bone repair, and preventing the degradation of existing muscle mass.

Having too much protein every day for a long period can cause a number of different issues with digestion, kidneys and the vascular system. These risks are compounded by the dangers of eating many foods associated with protein, such as red meats.

The general consensus based on published health data is to consume no more than two grams of protein per kilogram of body weight each day. This article will help set a daily protein intake goal, understand why you shouldnt have too many grams of protein each day and explain some of the risk factors that people who eat too much protein may face.

How Much Protein Do We Really Need

How much protein should I consume per day?

A healthy adult generally needs about 0.8 grams of protein per day per kilogram of bodyweight.

If you’re a 70-kilogram man or woman, you should be aiming for around 50-60 grams of protein a day.

This isn’t hard to achieve, with a large egg containing almost a quarter of the recommended daily intake.

So instead of obsessing about grams, I would recommend focusing on eating a diverse range of protein-rich veg, nuts, seeds and legumes.

The Australian Dietary Guidelines recommends 1-3 serves of foods from the “Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group” each day, depending on age.

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Signs Of Protein Deficiency

Protein deficiency is rare amongst Americans, but it does happen. To avoid deficiency, calculate your ideal daily protein intake and track how much protein youre getting in a single day. If you think you are suffering from a protein deficiency, you might notice symptoms such as fatigue, hair loss, change in nails, mood swings, viral or bacterial infections and constant food cravings. After identifying any of these symptoms, you should visit your doctor to see if you do have a protein deficiency and allow him or her to help you devise an eating plan to help avoid this issue in the future.

Other Circumstances That Can Increase Protein Needs

Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary.

If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.

Endurance athletes also need significant amounts of protein about 0.50.65 grams per pound of body weight (

This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.

People recovering from injuries may likewise need more protein .

Summary

People who are physically active, as well as older adults and those recovering from injuries, have significantly increased protein requirements.

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What Happens If You Eat Too Much Protein

You’d know.

Getting that much protein would be unpleasant and tough for most people. Youd have to eat 20 ounces of grilled chicken breast a day to get to 168 grams, or about seven scoops of a standard whey protein powder.

If youre currently getting more than the recommended maximum, Nicholas says that youre at a higher risk of kidney stones, which are painful. The good news is that, contrary to what you may have heard too much protein is unlikely to damage healthy kidneys, according to existing research. But if you already have kidney disease, excessive protein intake can worsen existing damage.

Too much protein in the form of processed or red meats may also increase your risk of certain cancers, Nicholas says. And don’t forget that excess protein, if not burned, can be stored as fat which may lead to weight gain.

Another potential side effect of eating too much protein a lack of fiber , which could happen if youre eating so much protein that you dont eat enough whole-food carbohydrates like fruits, vegetables, whole grains, and legumes.

The Dietary Guidelines for Americans recommend about 38 grams of fiber per day for men, in order to aid digestion and prevent diarrhea and constipation, as well as to improve overall gut health and lower your risk of chronic conditions like type 2 diabetes and heart disease.

Expert Opinion & Research On Protein In Older Adults

How Much Protein Should You Eat Per Day?

In 2013 a position paper was released from the PROT-AGE Study Group . These are experts in the field of geriatrics. Their position paper highlights research that shows older adults need more protein than the RDA to support good health, promote recovery when ill, and to maintain functionality .

The PROT- AGE Study Group recommends that older adults consume 1-1.2 grams of protein per kilogram body weight .

Another expert group had similar recommendations. The European Society for Clinical Nutrition and Metabolism also recommended that older adults should get 1-1.2 grams of protein per kilogram body weight from their diet .

There continues to be ongoing research in the area of protein requirements for older adults.

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How Protein Benefits Weight Loss And Building Muscle

Protein is an important nutrient for not only general health, but also for changing your body composition. In fact, protein is likely the most important nutrient if youre working to lose weight or gain lean muscle mass.

When protein is digested, its broken down into amino acids. These building blocks are key players for building new muscle mass. A few specific amino acids called branched-chain amino acids are also known to stimulate new muscle growth at the cellular level. Every time muscle is broken down through exercise, the tissue needs amino acids to repair and build new muscle.

Protein is beneficial for weight loss too. Eating a diet high in protein helps to increase satiety between meals, boost energy expenditure and retain muscle mass. Increased satiety makes it easier to consume fewer calories throughout the day, while increased energy expenditure burns more calories. The combination of these two things alone creates a larger calorie deficit to facilitate weight loss.

Ckd Without Dialysis: Limit Protein

The more protein waste that needs to be removed, the harder the kidneys need to work to get rid of it. This can be stressful for your kidneys, causing them to wear out faster. For people with kidney disease who are not on dialysis, a diet lower in protein is recommended. Many studies suggest that limiting the amount of protein and including more plant-based foods in the diet may help slow the loss of kidney function.

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Protein And Physical Activity

As outlined above protein is needed for both building and repairing muscle and as such is involved in how the body responds to exercise. Muscle protein synthesis and muscle protein breakdown occur simultaneously as a continuous process and the amount of muscle mass present at any one time is due to the net balance between these. Dietary protein and exercise impact on the rate of both muscle protein synthesis and breakdown. For instance, immediately after a protein-containing meal, muscle protein synthesis increases and as time passes, protein breakdown increases. This occurs regardless of whether physical activity has taken place. Exercise stimulates an increase in muscle protein synthesis, which can last for at least 24 hours. Weight training specifically causes muscle hypertrophy, which is an increase in the size of muscle cells, and therefore an increase in muscle mass.

However, it is known that excess protein consumed beyond physiological need is used for energy and the excess nitrogen is lost in urine, due to increased levels of amino acid oxidation and ureagenesis, therefore, even in active people, very high protein intakes above normal requirements will not necessarily be converted to muscle.

Here’s Exactly How Much Protein You Should Eat For Muscle Gain And Weight Loss

How Much Protein Do Women Need Per Day? The Ultimate Guide

Regardless of your goal the answer is simple: 30 grams of protein at every meal.

A 180-pound guy who wants to maintain his current weight would need 100 to 130 grams, or six palm-sized portions of protein-rich foods, every day. Thats about 30 grams at each meal and an additional 10 to 20 grams in two snacks. Chicken breast is great, but so are chicken thighs, tofu, salmon, pork, shellfish, whitefish, lamb, tempeh, and much more.

And don’t forget that a heaping scoop of most protein powders will net you around 30 grams of the nutrient.

Within the larger picture of your daily diet, that means youll want to consume 30 percent of your daily 2,600 calories from protein.

And, yes, that includes plant proteins.

If you’re trying to reduce the amount of meat youre eating, you need to swap in a high-protein plant food.

Some plant foods that are high in protein: soybeans , quinoa, chickpeas, lentils, any kind of nut, peas, any kind of bean, and seitan. You can use an app to track your nutrient intake, or you can simply aim for a palm-sized portion of whatever protein youre including in your meal.

Also, be careful with snacking. Youll find some protein products on the market that contain a measly four grams per serving, along with an abundance of added sugars.

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Here’s Exactly Why You Need Protein

Protein is vital to life: Its made from amino acids that are essential for building and maintaining muscles and bones. In addition, recent studies suggest that protein quality, or the total makeup of amino acids within a protein source, may become more important as you age.

But beyond your infrastructure, protein also helps to regulate a host of cellular processes, affecting everything from your immune function to the transportation of oxygen through the bloodstream. Protein can even aid in weight loss: Researchers have found that consuming it stimulates the release of satiety signals in the small intestine, helping you feel full.

In short, protein is a super-nutrient. A do-it-all. A power player in how you use your body and what it looks like.

Protein is important. In fact, its vital for building the body you want. Protein helps , builds and maintains muscle, fortifies your bones, improves brain function, aids your immune system, and can even pick up the kids from soccer practice if youre strapped for time.

We digested the past 25 years of nutrition knowledge, talked to the smartest experts about the latest science, and sorted through a lot of nutrition B.S.all to provide you with the most up-to-date information about protein right now.

Other Risks Of Eating Too Much Protein

  • Bone density loss. Multiple scientific articles have connected excessively high protein intake with a loss of calcium and other minerals in the bones.

  • Heart disease. Many who consume a traditional high-protein diet eat a lot of animal meat, which is more associated with heart disease than plant-based protein: especially red meat. A 2011 study connected higher levels of red meat consumption with an increased risk of heart failure.

  • Dehydration. A study of endurance athletes correlated high-protein diets with a higher frequency of dehydration. Chronic dehydration can cause a number of serious issues including fatigue and excess hunger.

  • Constipation/Diarrhea: If youre getting a ton of protein in your diet, chances are youre replacing other foods with these protein-rich sources. Some of the foods you may be eating less of include fruits, vegetables and whole grains, our primary sources of fiber in the diet. Without enough fiber, people can experience issues like constipation and diarrhea.

It should also be noted that certain forms of protein have a higher risk profile than others. For example, eating high levels of processed meats is associated with a number of serious health conditions including cancer.

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Optimal Daily Protein Intake For Fat Loss

First, let it be clear that, though it is possible to lose fat on a eucaloric diet by shifting your macronutrient ratios toward more protein, if you want to keep losing weight youll need to switch to a hypocaloric diet .

High protein intakes help preserve lean mass in dieters, especially lean dieters. To optimize body composition, dieting athletes should consume 1.62.4 g/kg, skewing toward the higher end of this range as they become leaner or if they increase their caloric deficit .

Later studies have argued that, to minimize lean-mass loss, dieting lean resistance-trained athletes should consume 2.33.1 g/kg . This latter recommendation has been upheld by the International Society of Sports Nutrition and by a review article on bodybuilding contest preparation.

Optimal daily protein intake for fat loss

Body weight

Excessive Protein And Kidney Damage

How Many Scoops of Protein Powder Should I Have Per Day?

Consuming too much protein has also been linked to kidney issues, although most studies suggest that this risk is highest in those with pre-existing renal conditions. According to Harvard Medical School, people who consume diets very high in protein are also at a greater risk of kidney stones.

A recent study also suggested that the specific type and quality of the protein in your diet may have an impact on kidney health. It went on to state that diets high in animal protein may put you at a higher risk of kidney disease than plant proteins. For this reason, it may be better to get your protein from plant-based sources such as nuts and beans.

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Does Protein Have Any Negative Health Effects

Protein has been unfairly blamed for a number of health problems.

Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.

Though protein restriction is helpful for people with preexisting kidney problems, theres no evidence that protein can cause kidney damage in healthy people (

31 ).

Overall, theres no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to optimize their health.

Summary

Protein does not have any negative effects on kidney function in healthy people, and studies show that it leads to improved bone health.

The best sources of protein are meats, fish, eggs, and dairy products, as they have all the essential amino acids that your body needs.

Some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.

However, most people generally dont need to track their protein intake.

If youre healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with nutritious plant foods, should bring your intake to an optimal range.

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