Such thing as too much protein?
Replies
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Yes there are risks to eating too much protein:
1. The body will take excess protein that it does not need and store it as fat.
2. Too much protein has been proven to cause cancer, especially animal based protein. (Source: "The China Study" by T. Colin Campbell)
3. Too much protein may damage the kidneys.
Source: http://www.livestrong.com/article/434329-the-dangers-of-too-much-protein/
The World Health Organization recommends a daily requirement of 0.8 mg of protein per kg of body weight. For those who are overweight, their ideal weight may be used. This requirement is a target rather than an upper or lower limit.
There are two very good resources to compare different diets, including high protein diets such as Paleo, Dukan, and Medifast.
1. "The Diet Selector" by Judith Rodriguez.
2. U.S. News and World Reports:
http://health.usnews.com/best-diet/best-overall-diets
Please explain how the body stores excess protein in a caloric deficit?
Also, are you serious using The China Study, one of the most ripped apart and debunked studies ever, as a source of info?? lol
Between that and Livestrong and other books and article, you may want to consider getting your info from more credible sources.
The exact metabolic processes of converting protein into stored fat is complex, but my understanding is that your body first has to discard the excess nitrogen in your urine and then stores the carbon just like any other carbo or fat.
In real world scenarios where we're not talking about a diet consisting of 100% protein, excess protein intake will increase protein oxidation and blunt the oxidation of fat carbs and you get fat indirectly.0 -
Should have added in my original post... what about if one was to get a high amount of protein from protein shakes? I don't eat much meat, so if I was to up my protein intake, this would be how I'd do it. I just want to make sure I'm not going to damage my liver/kidney.0
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Should have added in my original post... what about if one was to get a high amount of protein from protein shakes? I don't eat much meat, so if I was to up my protein intake, this would be how I'd do it. I just want to make sure I'm not going to damage my liver/kidney.
Can you quantify this and state how many grams of protein you are going to consume?0 -
Should have added in my original post... what about if one was to get a high amount of protein from protein shakes? I don't eat much meat, so if I was to up my protein intake, this would be how I'd do it. I just want to make sure I'm not going to damage my liver/kidney.
Can you quantify this and state how many grams of protein you are going to consume?
150-200g? I think, anyway. I've never done it before.0 -
Should have added in my original post... what about if one was to get a high amount of protein from protein shakes? I don't eat much meat, so if I was to up my protein intake, this would be how I'd do it. I just want to make sure I'm not going to damage my liver/kidney.
Can you quantify this and state how many grams of protein you are going to consume?
150-200g? I think, anyway. I've never done it before.
That's quite a bit but not dangerously so. Why so much? What rationale or formula are you using to determine you protein and overall macronutrient mix?0 -
Should have added in my original post... what about if one was to get a high amount of protein from protein shakes? I don't eat much meat, so if I was to up my protein intake, this would be how I'd do it. I just want to make sure I'm not going to damage my liver/kidney.
Can you quantify this and state how many grams of protein you are going to consume?
150-200g? I think, anyway. I've never done it before.
I wouldn't expect that to be harmful provided you don't have any preexisting conditions however that's very, very likely to be unnecessary.
I'm able to maintain LBM in a caloric deficit on about 165-175g protein and I'm 5'11" 195 and I am willing to wager that I have significantly more muscle mass than you do.0 -
Should have added in my original post... what about if one was to get a high amount of protein from protein shakes? I don't eat much meat, so if I was to up my protein intake, this would be how I'd do it. I just want to make sure I'm not going to damage my liver/kidney.
Can you quantify this and state how many grams of protein you are going to consume?
150-200g? I think, anyway. I've never done it before.
That's quite a bit but not dangerously so. Why so much? What rationale or formula are you using to determine you protein and overall macronutrient mix?
Mainly because my diet is mostly all carbs and I'm tired of it, and I don't get to eat much meat anyway. It was just a rough idea... Would you recommend less?0 -
Should have added in my original post... what about if one was to get a high amount of protein from protein shakes? I don't eat much meat, so if I was to up my protein intake, this would be how I'd do it. I just want to make sure I'm not going to damage my liver/kidney.
Can you quantify this and state how many grams of protein you are going to consume?
150-200g? I think, anyway. I've never done it before.
That's quite a bit but not dangerously so. Why so much? What rationale or formula are you using to determine you protein and overall macronutrient mix?
Mainly because my diet is mostly all carbs and I'm tired of it, and I don't get to eat much meat anyway. It was just a rough idea... Would you recommend less?
You appear to have plucked a figure from the air.have a look at the Macro setting part of this, which should help.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
200g of protein is 800 calories, and that doesn't leave much room for other foods in your 1200 calories.0 -
Should have added in my original post... what about if one was to get a high amount of protein from protein shakes? I don't eat much meat, so if I was to up my protein intake, this would be how I'd do it. I just want to make sure I'm not going to damage my liver/kidney.
Can you quantify this and state how many grams of protein you are going to consume?
150-200g? I think, anyway. I've never done it before.
That's quite a bit but not dangerously so. Why so much? What rationale or formula are you using to determine you protein and overall macronutrient mix?
Mainly because my diet is mostly all carbs and I'm tired of it, and I don't get to eat much meat anyway. It was just a rough idea... Would you recommend less?
I agree with SideSteel's post above. Probably more than you need. I am 5'9" and 200 and I intake 162 grams per day as a target to maintian LBM. There is some great info for setting your macro targets here:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
A general rule of thumb for an actively exercising person is minimum of 1 gram per lb of lean body mass for protein.0 -
So what if you dont!
I don't believe it has.Its been proved medically that the atkins diet is bad for health, high protein :flowerforyou:
Fair enough. Can you site the medical proof of which you speak? The HSPH has this to say about high protein diets (which is not the same "too much" protein.)
http://www.hsph.harvard.edu/nutritionsource/protein-full-story/The notion that you could lose weight by cutting out carbohydrates and eating plenty of protein was once tut-tutted by the medical establishment, partly because such diets were based on little more than interesting ideas and speculation. In the past few years, head-to-head trials that pitted high-protein, low-carbohydrate diets against low-fat, high-carbohydrate diets have provided some evidence that a low-carbohydrate diet may help people lose weight more quickly than a low-fat diet, although so far, that evidence is short term.0 -
What if you added protein powder/ate protein for every meal? What are the side effects of consuming too much?
Or...
Are there any negative consequences from eating a very high protein diet?
too much of anything is not good. Your body will have to convert the excess proteins to energy and discard the nitrogen. I'm no expert, but I think this puts an extra load on your kidneys and liver.
I thought this too. Surely too much protein can't be good.
Again, not an expert either, but I know that protein can come out in your urine if you eat a lot of it, that doesn't sound good to me?
If I remember rightly, you are eating 1200 calories a day.
You will not be eating too much protein on just 1200 calories a day.
Do you think it's impossible to eat too much protein on only 1200 calories per day?
If they consume 100% protein, no, But it would pretty difficult for someone to naturally consume just protein, and no fats or carbs.
In a balanced diet - yes.
Even if they had 1 third of calories in Protein, fats and carbs, that would only be 100g of protein.
Well, yeah. But, wouldn't by definition a "balanced diet" mean you weren't getting too much or too little of anything?0 -
Yes there are risks to eating too much protein:
1. The body will take excess protein that it does not need and store it as fat.
2. Too much protein has been proven to cause cancer, especially animal based protein. (Source: "The China Study" by T. Colin Campbell)
3. Too much protein may damage the kidneys.
Source: http://www.livestrong.com/article/434329-the-dangers-of-too-much-protein/
The World Health Organization recommends a daily requirement of 0.8 mg of protein per kg of body weight. For those who are overweight, their ideal weight may be used. This requirement is a target rather than an upper or lower limit.
There are two very good resources to compare different diets, including high protein diets such as Paleo, Dukan, and Medifast.
1. "The Diet Selector" by Judith Rodriguez.
2. U.S. News and World Reports:
http://health.usnews.com/best-diet/best-overall-diets
Protein and amino acids for athletes. J Sports Sci. 2004 Jan;22(1):65-79.
www.uni.edu/dolgener/Advanced_Sport.../protein_intake.pdfSince there is evidence that protein intakes above the RDA may be beneficial to athletes, a risk–benefit analysis may be useful. An important consideration is the potential harm that may arise from elevated protein intakes. There is little research into the maximum tolerable protein intake in healthy individuals. It has been suggested that excessive protein intakes may increase calcium loss, thus affecting bone health. However, since a major portion of bone is protein, excessive protein does not appear to influence bone health. High protein intakes have been suggested to pose a risk for the kidneys but, in healthy individuals with no underlying kidney disease (presumably most elite athletes), there is no evidence for harm to kidneys with higher intakes. Certainly, it would be detrimental for an athlete to consume excess protein at the expense of other nutrients required to support the necessary level of training and competition. There is a suggestion that intakes greater than 40% of total energy intake might be the upper limit. Protein intakes greater than 40% may limit intake of fat and/or carbohydrates, thus compromising the benefits of these nutrients. However, given the high energy intakes of most elite athletes, protein intakes higher than 40% are unlikely in most. Even a small female restricting energy intake and consuming only 1500 kcal would need to consume 150 g of protein to reach 40%.
High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence? Journal of the International Society of Sports Nutrition 2004, 1:45-51 doi:10.1186/1550-2783-1-1-45
http://www.jissn.com/content/1/1/45#B4Indeed, the recent study Dawson-Hughes et al. did not confirm the perception that increased dietary protein results in urinary calcium loss.[36] According to Dawson-Hughes et al., "Theconstellation of findings that meat supplements containing 55 g/d protein, when exchanged for carbohydrate did not significantlyincrease urinary calcium excretion and were associated withhigher levels of serum IGF-I and lower levels of the bone resorption marker, N-telopeptide, together with a lack of significant correlationof urinary N-telopeptide with urinary calcium excretion in thehigh protein group (in contrast to the low protein) point tothe possibility that higher meat intake may potentially improvebone mass in many older men and women."
Finally, the cross-cultural and population studies that showed a positive association between animal-protein intake and hip fracture risk did not consider other lifestyle or dietary factors that may protect or increase the risk of fracture.[35] It is of some interest that the author of the most cited paper favoring the earlier hypothesis that high-protein intake promotes osteoporosis no longer believes that protein is harmful to bone.[34] In fact, he concluded that the balance of the evidence seems to indicate the opposite.Despite its role in nitrogen excretion, there are presently no data in the scientific literature demonstrating the healthy kidney will be damaged by the increased demands of protein consumed in quantities above the Recommended Dietary Allowance (RDA). Furthermore, real world examples support this contention since kidney problems are nonexistent in the bodybuilding community in which high-protein intake has been the norm for over half a century.[3] Recently, Walser published comprehensive review on protein intake and renal function, which states: "it is clear that protein restriction does not prevent decline in renal function with age, and, in fact, is the major cause of that decline. A better way to prevent the decline would be to increase protein intake. there is no reason to restrict protein intake in healthy individuals in order to protect the kidney."[4]
Dietary protein intake and renal function. Nutrition & Metabolism 2005, 2:25 doi:10.1186/1743-7075-2-25
http://www.nutritionandmetabolism.com/content/2/1/25Conclusion
Although excessive protein intake remains a health concern in individuals with pre-existing renal disease, the literature lacks significant research demonstrating a link between protein intake and the initiation or progression of renal disease in healthy individuals. More importantly, evidence suggests that protein-induced changes in renal function are likely a normal adaptative mechanism well within the functional limits of a healthy kidney. Without question, long-term studies are needed to clarify the scant evidence currently available regarding this relationship. At present, there is not sufficient proof to warrant public health directives aimed at restricting dietary protein intake in healthy adults for the purpose of preserving renal function.[0 -
What if you added protein powder/ate protein for every meal? What are the side effects of consuming too much?
Or...
Are there any negative consequences from eating a very high protein diet?
too much of anything is not good. Your body will have to convert the excess proteins to energy and discard the nitrogen. I'm no expert, but I think this puts an extra load on your kidneys and liver.
I thought this too. Surely too much protein can't be good.
Again, not an expert either, but I know that protein can come out in your urine if you eat a lot of it, that doesn't sound good to me?
If I remember rightly, you are eating 1200 calories a day.
You will not be eating too much protein on just 1200 calories a day.
Do you think it's impossible to eat too much protein on only 1200 calories per day?
If they consume 100% protein, no, But it would pretty difficult for someone to naturally consume just protein, and no fats or carbs.
In a balanced diet - yes.
Even if they had 1 third of calories in Protein, fats and carbs, that would only be 100g of protein.
Well, yeah. But, wouldn't by definition a "balanced diet" mean you weren't getting too much or too little of anything?
Yes, but my assumption was, that someone eating a 1200 diet would be trying to make it as nutirtionally balanced as possible, not trying to make it 100% protein, with no fats and carbs.0 -
Too much protein can harm the kidneys, especially true in the diabetic patient!0
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You just have to make sure you're not consuming too many calories with the protein as excess protein will be stored as fat in your body.
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You just have to make sure you're not consuming too many calories with the protein as excess protein will be stored as fat in your body.
This is true but also true of any macronutrient, fat and carbs included.0 -
What if you added protein powder/ate protein for every meal? What are the side effects of consuming too much?
Or...
Are there any negative consequences from eating a very high protein diet?
too much of anything is not good. Your body will have to convert the excess proteins to energy and discard the nitrogen. I'm no expert, but I think this puts an extra load on your kidneys and liver.
I thought this too. Surely too much protein can't be good.
Again, not an expert either, but I know that protein can come out in your urine if you eat a lot of it, that doesn't sound good to me?
If I remember rightly, you are eating 1200 calories a day.
You will not be eating too much protein on just 1200 calories a day.
Do you think it's impossible to eat too much protein on only 1200 calories per day?
If they consume 100% protein, no, But it would pretty difficult for someone to naturally consume just protein, and no fats or carbs.
In a balanced diet - yes.
Even if they had 1 third of calories in Protein, fats and carbs, that would only be 100g of protein.
Well, yeah. But, wouldn't by definition a "balanced diet" mean you weren't getting too much or too little of anything?
Yes, but my assumption was, that someone eating a 1200 diet would be trying to make it as nutirtionally balanced as possible, not trying to make it 100% protein, with no fats and carbs.
I see. Not exactly what the OP asked, but I understand.0 -
Thanks guys. As you can see from my diary, ALL I eat is carbs. I'd like to balance it out and add some protein in there.0
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From Men's Fitness Magazine -- hardly a vegan journal
Protein: A Guide to Maximum Muscle
Confused? Let us separate the gristle from the meat.
By Samantha Heller, R.D.
If you want to build muscle or lose weight, there's nothing more important you can add to your diet than protein. But the concept of "protein" can be confusing, even to me, and I'm a nutritionist. Between all those pro and con news reports, the protein-boosting supplements, and the myths you hear at the gym, it's tough to figure out the truth. That's why we're stepping into the ring: to help you separate protein fact from protein fiction, once and for all.
How much protein does the average guy need?
Depends on whether you work out or not and how strenuous your workouts actually are. Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day.
But exercise can nearly double those requirements. For endurance athletes, Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight. "For strength athletes, those numbers are even higher--generally between 0.7 and 0.8 grams of protein per pound of body weight," he says. If you've been shooting for a gram of protein per pound of body weight--or more--you're overdoing it. Your body won't be able to process those extra calories, and they'll ultimately end up as just one thing: fat.
Will cutting carbs help my muscles grow faster?
Short answer: no. As effective as high-protein diets are for losing weight, you still need carbs and fat for maximum muscle growth. Your body uses carbs for energy during exercise. If your cache of carbs is low, your body will use protein as an alternate fuel source, and your muscles won't grow as much as they would if you were feeding them a cocktail of protein and carbs. As for the fat, it's vital for the production of muscle-building testosterone. (Studies show that guys who eat higher-fat diets also have higher testosterone levels.)
Could eating too much protein be dangerous?
There's research suggesting that too much protein can leave you dehydrated and may increase your risk for gout, kidney stones, and osteoporosis, as well as some forms of cancer. But studies have also shown that too much of anything, from vitamins to water, can be bad for your health. The bottom line? Excess carbs and fat are still associated with health risks, but the success of high-protein diets is no excuse to scarf down a whole pig or an entire side of beef. Keep your appetite in check, though, and a high-protein diet should not negatively impact your health.
Should I consider taking a protein supplement?
Yes--if you aren't getting the amount of protein your body requires based on your activity level. You can check nutrition labels and add up grams of protein on your own, or just remember the numbers 1, 5, 10, 15, 25 to roughly estimate protein intake. (That's 1 gram of protein for every serving of fruit and vegetables, 5 for every egg or handful of nuts you eat, 10 for every cup of milk or yogurt, 15 for every cup of beans or half-cup of cottage cheese, and 25 for every 3-4 ounce serving of meat.)
When's the best time to drink a protein shake?
Although it can vary by brand, most experts recommend taking protein in two servings: one an hour or so before your workout to tank off your body's energy reserves, and another dose immediately after you work out to help repair muscle damage and fuel the growth of new muscles.
Which is the better protein supplement: whey or casein?
Surprisingly, blending both types of protein together and taking them as a mixture may provide better benefits than taking either one alone. French researchers recently discovered that casein supplies a much steadier stream of amino acids to the body--much like a complex carbohydrate, which breaks down slowly in the body. Whey, on the other hand, is absorbed more quickly and provides a more immediate supply of amino acids to the body (much like a simple carbohydrate). It makes sense then that a combination of whey and casein would supply the body with the maximum dose of amino acids needed for both immediate and long-term muscle growth. (Can't find a blend you like? Buy your favorite whey and casein supplements and mix 'em together.)
Is there any benefit to getting protein from bars or shakes instead of whole foods?
No. Shakes and protein bars might make it easier to meet your daily protein requirements, but in the end, high-protein foods like meat, eggs, peanut butter, and nuts may actually be more satisfying because they have higher fat content and take longer to digest than shakes or bars.
What happens if I don't get all the protein I need? Will my muscles shrink?
Absolutely not. If you're eating an appropriate amount of protein in general, an occasional low-protein day will not affect muscle growth. The only reasons muscles would get smaller are from lack of use, injury, or severe calorie restriction.
TOPICSWHAT TO EAT NUTRITION PLAN
- See more at: http://www.mensfitness.com/nutrition/what-to-eat/protein-guide-maximum-muscle#sthash.mBul9opu.dpuf0 -
Thanks guys. As you can see from my diary, ALL I eat is carbs. I'd like to balance it out and add some protein in there.
Adding protein to every meal (including snacks) is unlikely hurt you as long as you are still balancing your diet and meeting your other nutrient goals. In fact, it will probably make you feel more satiated.0 -
Too much protein can harm the kidneys, especially true in the diabetic patient!
Because they have a pre-existing medical condition. In 'reasonable' context (e.g. not getting 400g of protein), there is no evidence to show that it harms an otherwise healthy kidney. There is actually no evidence to show that it does above these levels, but on the flip side, that level has also not been tested as far as I am aware.0 -
If you have any liver problems or drink quite a bit, yes. The emphasis in protein recommendations should go by your liver, not kidneys. In healthy individuals, no, as long as you're not missing out on other macros and micros. Balance. 0
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Yes there are risks to eating too much protein:
1. The body will take excess protein that it does not need and store it as fat.
2. Too much protein has been proven to cause cancer, especially animal based protein. (Source: "The China Study" by T. Colin Campbell)
3. Too much protein may damage the kidneys.
Source: http://www.livestrong.com/article/434329-the-dangers-of-too-much-protein/
The World Health Organization recommends a daily requirement of 0.8 mg of protein per kg of body weight. For those who are overweight, their ideal weight may be used. This requirement is a target rather than an upper or lower limit.
There are two very good resources to compare different diets, including high protein diets such as Paleo, Dukan, and Medifast.
1. "The Diet Selector" by Judith Rodriguez.
2. U.S. News and World Reports:
http://health.usnews.com/best-diet/best-overall-diets
Please explain how the body stores excess protein in a caloric deficit?
Also, are you serious using The China Study, one of the most ripped apart and debunked studies ever, as a source of info?? lol
Between that and Livestrong and other books and article, you may want to consider getting your info from more credible sources.
The exact metabolic processes of converting protein into stored fat is complex, but my understanding is that your body first has to discard the excess nitrogen in your urine and then stores the carbon just like any other carbo or fat.
Close enough. If someone is in a calorie deficit, what would the net fat storage be in 24 hours? From all macronutrients including protein?
I misread at the top where it said in caloric deficit. In that case your body would not store excess protein as fat. It would be metabolized as energy.0 -
A few days back my doctor told me to lower my protein because my cholesterol was up. Not sure that's going to help but I'll try since I don't want to go on medication. It's borderline now but since I am probably close to menopause she is concerned as apparently it can go up more then.0
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Yes there are risks to eating too much protein:
1. The body will take excess protein that it does not need and store it as fat.
2. Too much protein has been proven to cause cancer, especially animal based protein. (Source: "The China Study" by T. Colin Campbell)
3. Too much protein may damage the kidneys.
Source: http://www.livestrong.com/article/434329-the-dangers-of-too-much-protein/
The World Health Organization recommends a daily requirement of 0.8 mg of protein per kg of body weight. For those who are overweight, their ideal weight may be used. This requirement is a target rather than an upper or lower limit.
There are two very good resources to compare different diets, including high protein diets such as Paleo, Dukan, and Medifast.
1. "The Diet Selector" by Judith Rodriguez.
2. U.S. News and World Reports:
http://health.usnews.com/best-diet/best-overall-diets
Please explain how the body stores excess protein in a caloric deficit?
Also, are you serious using The China Study, one of the most ripped apart and debunked studies ever, as a source of info?? lol
Between that and Livestrong and other books and article, you may want to consider getting your info from more credible sources.
The exact metabolic processes of converting protein into stored fat is complex, but my understanding is that your body first has to discard the excess nitrogen in your urine and then stores the carbon just like any other carbo or fat.
Close enough. If someone is in a calorie deficit, what would the net fat storage be in 24 hours? From all macronutrients including protein?
I misread at the top where it said in caloric deficit. In that case your body would not store excess protein as fat. It would be metabolized as energy.
Agreed. As SideSteel pointed out, in surplus, the body would tend to partition metabolism of protein and store fat and carbs. Bottom line= a calorie surplus makes you fat.0 -
A few days back my doctor told me to lower my protein because my cholesterol was up. Not sure that's going to help but I'll try since I don't want to go on medication. It's borderline now but since I am probably close to menopause she is concerned as apparently it can go up more then.
There may be some medical history that prompted that recommendation, but for most people that would be an odd instruction. I can see saying eat less beef and more fish and beans, or switch from ribeye to a leaner cut, or something like that. What did she suggest you replace the protein with?0 -
A few days back my doctor told me to lower my protein because my cholesterol was up. Not sure that's going to help but I'll try since I don't want to go on medication. It's borderline now but since I am probably close to menopause she is concerned as apparently it can go up more then.
There may be some medical history that prompted that recommendation, but for most people that would be an odd instruction. I can see saying eat less beef and more fish and beans, or switch from ribeye to a leaner cut, or something like that. What did she suggest you replace the protein with?
She didn't say, she only said that sometimes too much protein can cause it and asked if I wanted to see a nutritionist but because it's not very serious I thought I'd just try it out first. She said was I having too much protein shakes/bars but I hardly ever have them. I do eat quite a bit of red meat though. I am a bit confused.
Edited to say that I did have fatty liver before and high blood pressure but all fine now, not sure if that has anything to do with this at all or not.0 -
Nutrition 101. Most US citizens get way too much protein. That's why there is no reason for shakes and what not. Unless you are an extreme vegetarian.0
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Nutrition 101. Most US citizens get way too much protein. That's why there is no reason for shakes and what not. Unless you are an extreme vegetarian.
Most US citizens are in a caloric surplus and getting fatter by the minute.
People who are fitness minded and those trying to lose weight need to be concerned about LBM status (due to energy deficit), and consequently "most" would benefit from additional protein. Whether or not that comes in the form of a shake or whole foods is a different story.0 -
Nutrition 101. Most US citizens get way too much protein. That's why there is no reason for shakes and what not. Unless you are an extreme vegetarian.
Wow! 9 post in and ready to school everyone. Welcome to the neighborhood?? :huh:0
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