TOO MUCH protein?
Brooke4206
Posts: 140 Member
Alright, I've heard two things. 1g per lean body mass and 1g per pound of weight. I've always done 1g per pound of weight. I currently weigh 110 lbs. I'm trying to gain weight and shakes tend to help me with the calories, but can too much protein cause bloating and constipation? I go to the bathroom maybe 1 every 2-3 days and feel bloated all the time. I average at about 115-120 g of protein a day.
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Replies
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115-120g of protein isn't 'too much', but if you're not also getting enough fat and fibre it could cause constipation and bloating.
The general rule is 0.8g per lb of bodyweight.0 -
How much protein to take in is just about the most asked question on the form..or any fitness website maybe. Along with should I add my exercise expended calories back in.
Ask these questions and you'll get a lot of various answers. But the .8 is generally the accepted answer as posted by TavistockToad above.
For my two cents, if you are either bulking to gain muscle or cutting but wish to maintain as much muscle as you can as you get leaner, then protein is your key macro. My PT has me on 41% proteins per calorie intake. So that's about 1.55g per lb. That's a lot of chicken, fish and protein drinks. I do feel full..but not bloated.
Your mileage may vary.0 -
What these guys said. The only caveat to this is if you have kidney problems, you should limit your protein to .06-.08g per lb of body weight. If you're kidneys are fully functioning, don't sweat it. Protein won't make you bloated.0
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If you're having problems with bowel movements like you said - try upping your fat intake. Coconut oil, avocado, butter, etc! Any form of fats will help balance things out. Make sure you're getting your fruits & veggies as well, but not TOO much fiber...people usually OD on the fiber thinking it will help move things along, but in actuality it bulks things up a bit too much sometimes & can cause issues.
What are your calories/macros otherwise?0 -
I concur with others, not too much protein. Just get your fiber in and don't skim on the water and you shouldn't have a problem with constipation. Coffee works wonders if you think you need some help get things moving as well.0
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If you're having problems with bowel movements like you said - try upping your fat intake. Coconut oil, avocado, butter, etc! Any form of fats will help balance things out. Make sure you're getting your fruits & veggies as well, but not TOO much fiber...people usually OD on the fiber thinking it will help move things along, but in actuality it bulks things up a bit too much sometimes & can cause issues.
What are your calories/macros otherwise?
Macros are
106g protein, 292g carbs, 37g fat.
I am over on fat every day, but I never hit above 160 for carbs.0 -
What these guys said. The only caveat to this is if you have kidney problems, you should limit your protein to .06-.08g per lb of body weight. If you're kidneys are fully functioning, don't sweat it. Protein won't make you bloated.
.06 g per lb of body weight? That would be 7 g for me. I've never heard of that before - I mean, how would it even be possible to limit protein to under 10 g per day?0 -
What these guys said. The only caveat to this is if you have kidney problems, you should limit your protein to .06-.08g per lb of body weight. If you're kidneys are fully functioning, don't sweat it. Protein won't make you bloated.
.06 g per lb of body weight? That would be 7 g for me. I've never heard of that before - I mean, how would it even be possible to limit protein to under 10 g per day?
Dude meant .6-.8 per lb of body weight. You would be around 80g of protein.0 -
If you're having problems with bowel movements like you said - try upping your fat intake. Coconut oil, avocado, butter, etc! Any form of fats will help balance things out. Make sure you're getting your fruits & veggies as well, but not TOO much fiber...people usually OD on the fiber thinking it will help move things along, but in actuality it bulks things up a bit too much sometimes & can cause issues.
What are your calories/macros otherwise?
Macros are
106g protein, 292g carbs, 37g fat.
I am over on fat every day, but I never hit above 160 for carbs.
Try upping your fats a bit. That is super low.0 -
What these guys said. The only caveat to this is if you have kidney problems, you should limit your protein to .06-.08g per lb of body weight. If you're kidneys are fully functioning, don't sweat it. Protein won't make you bloated.
.06 g per lb of body weight? That would be 7 g for me. I've never heard of that before - I mean, how would it even be possible to limit protein to under 10 g per day?
What he said. Thanks!
Dude meant .6-.8 per lb of body weight. You would be around 80g of protein.0 -
In for the advice! I've also been having a huge problem with this and never took into consideration that I could stand to be getting more fat in my diet. My intake for that is pretty low normally.0
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In for the advice! I've also been having a huge problem with this and never took into consideration that I could stand to be getting more fat in my diet. My intake for that is pretty low normally.
Yes! Low fat can definitely cause problems in that area. Try upping them & see how you feel after a few days/a week or so.
Also make sure you're getting plenty of fiber from natural sources - an obvious one but still.
Best of luck!!0 -
I concur with others, not too much protein. Just get your fiber in and don't skim on the water and you shouldn't have a problem with constipation. Coffee works wonders if you think you need some help get things moving as well.
protein/poop issues typically is a fat issue- not a fiber issue.
Fiber has more to do with solid consistency of said fecal matter rather than constipation and bloating.
Fat helps get things where it needs to be. I doubled my protein last winter and it took me all of 2 days to figure out my fat was WAY to low. (MFP pie chart for nutrition is GENIUS) Love that thing.
go eat some white castle- will fix you right on up.0 -
If you're looking to gain weight, you should look to take in about 1.5g per lb of body weight, not just lean body mass, so for you around 165g of protein.
When I was bulking a little while ago, I was getting 300g a day lol but I'm a 5'11 guy weighing around 160lbs!0 -
If you're bulking your carbs to protein ratio should be about 4:1 so 400g carbs for every 100g of protein. Itll probably be 3:1 for you as you're not that big. Just make sure you defo get 30g protein in your breakfast0
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What these guys said. The only caveat to this is if you have kidney problems, you should limit your protein to .06-.08g per lb of body weight. If you're kidneys are fully functioning, don't sweat it. Protein won't make you bloated.
.06 g per lb of body weight? That would be 7 g for me. I've never heard of that before - I mean, how would it even be possible to limit protein to under 10 g per day?
Dude meant .6-.8 per lb of body weight. You would be around 80g of protein.
I figured. I get at least 1 g/lb of bodyweight, so it's really inconsequential to me anyway. I just knew there was something wrong with those numbers and thought I'd point it out.0 -
no0
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Agreed fat does exlax things along & is important to the diet, but one of the benefits of insoluble fiber is it promotes BMs and prevents constipation. Protein stuffs up the GI track pretty good so fats and insoluble fiber helps keep the digestion process.I concur with others, not too much protein. Just get your fiber in and don't skim on the water and you shouldn't have a problem with constipation. Coffee works wonders if you think you need some help get things moving as well.
protein/poop issues typically is a fat issue- not a fiber issue.
Fiber has more to do with solid consistency of said fecal matter rather than constipation and bloating.
Fat helps get things where it needs to be. I doubled my protein last winter and it took me all of 2 days to figure out my fat was WAY to low. (MFP pie chart for nutrition is GENIUS) Love that thing.
go eat some white castle- will fix you right on up.0 -
If you are concerned about too much protein, ask your doctor to run a complete blood panel on you. It will show you how your kidneys are functioning and whether the amount of protein is too much.
From Wikipedia, http://en.wikipedia.org/wiki/Rabbit_starvation
"It has been observed that the human liver cannot safely metabolise much more than 285–365 g of protein per day (for an 80 kg person), and human kidneys are similarly limited in their capability to remove urea (a byproduct of protein catabolism) from the bloodstream. .... However, given the lack of scientific data on the effects of high-protein diets, and the observed ability of the liver to compensate over a few days for a shift in protein intake, the US Food and Nutrition Board does not set a Tolerable Upper Limit nor upper Acceptable Macronutrient Distribution Range for protein."
For 80kg person (176 lb), 285-365g of protein translates into 1.6 - 2 g per lb of body weight.0 -
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