TikTok users and Grandma They all have at least one thing in common: They’re all jumping on the high-protein bandwagon. Whether it’s protein powders, protein bars, or low-carb, high-fat diets like keto or carnivore (which also emphasize high amounts of protein), the message is clear: more protein means better health.
Or is that the case?
Contrary to popular belief, “more protein isn’t always better,” says Stephanie Nelson, chief nutritional scientist at MyFitnessPal. Here’s what you need to know to fine-tune your daily protein intake without overdoing it.
How much do you really need?
Proteins are essential. They are the building blocks of every cell in our body. Required for muscle growth, development and tissue repair.
But how much protein do you actually need?
For the average adult who does little physical activity, the USDA recommendation is about 0.8 grams of protein per kilogram of body weightFor a 140 pound person, that comes out to about 51 grams per day, which isn’t a lot. Greek yogurt And moderate chicken Your chest will take you there.
The truth is, maybe A little more You need to eat more protein than the standard recommendations, but not as much as you might think.
“If you eat too much protein, you’re not going to get much out of the excess,” says Nelson, “and if protein makes up a large portion of your diet, it can lead to logistical problems and even nutritional deficiencies!”
It’s easy to think that eating more protein will mean more (and faster) results, whether that’s weight loss, muscle gain, or simply more energy. But the reality is more complicated.
In Nelson’s view, the news stories and social media frenzy about protein has gotten out of control.
Yes, the conventional recommendation is Generally too low For optimal protein intake. Yes. Research suggests Many of us could benefit from consuming more, but consuming only the recommended daily amount won’t completely sabotage your health goals.”
How much protein is considered a protein overdose?
One of the biggest problems with eating too much protein is that it can exclude other important nutrients from your diet.
“It can be difficult to get all the food groups in your diet, difficult to have variety and structure in your diet, and difficult to balance your carbohydrate and fat needs,” Nelson says.
And here’s another highlight: There is a limit to how much protein your body can use to grow muscle.
“Above 1.6 g/kg, you start to see diminishing returns on your investment in body composition,” Nelson explains. For a 140-pound person, that’s more than 101 grams of protein per day.
“Beyond that point, you won’t see significant gains in muscle or strength unless you follow a very careful and intentional strategy that involves nutrient timing and specific types of training.”
Nelson explains that we’ve known for some time that there’s a limit to how much protein you can consume at one time to grow muscle.That’s about a quarter of a gram of body weight.“For example, if you weigh 100 pounds, consuming 25 grams of protein per meal will not see any effect on muscle growth,” she says.
Nelson said: Preliminary investigation That seems to contradict this belief. “But we’re not yet ready to completely abandon conventional wisdom.”
Conclusion: Protein is important, but so is balance
Ultimately, getting enough protein without overdoing it is all about balance: you need to eat enough protein to support your health and fitness goals, but not so much that it excludes other important nutrients from your diet.
How much is too much will depend on your own progress and experience. According to Nelson, if your protein goal exceeds 35% of your calorie intake, it becomes difficult to manage a balanced diet.
Another clue that you may be eating too much protein is if you have exhausted all your natural food sources of protein and are turning more and more to protein supplements.
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Where you get your protein also matters: choose lean proteins like fish, poultry, beans and low-fat dairy, which provide the benefits of protein without the drawbacks associated with eating too much red meat.
And remember, your overall eating pattern is paramount.
“There are other things to consider, like fiber, fruits, vegetables and overall nutritional balance… well, the boring stuff!” says Nelson.
A diet that includes adequate amounts of fruits, vegetables, whole grains, healthy fats, and enough protein is one of the best ways to achieve and maintain your health and weight goals.
“Don’t get too worked up about cramming as much protein as possible into every meal and snack. It’s all about balance,” says Nelson. “Picking a protein source for each meal and structuring the rest of your meal around that will help you make protein a priority.”
The post When Does a High Protein Diet Become Too Much Protein? appeared first on MyFitnessPal Blog.
