How much protein is too much protein??

Christine_72 wrote: »

Lillymoo01 wrote: »

Too much protein can cause kidney problems, weight gain, nausea and even a shorter life span but this is if the majority of ypur protein is from animal sources. The recommendations are 0.8 - 1 grams per kilo of body weight for the average person (0.35 - 0.45 grams per pound).Unless you are training for the olympics kind of active or professional bodybuilders we really don't need much more than that. Not having enough protein is something most of us don't have a problem with.

Those numbers must be the bare bones minimum? ?
I'd have to make a concerted effort to get my protein down that low.

Actually those numbers are the normal RDA levels Christine.

The suggestion that people may want to aim for higher protein levels that you see people, including myself, often make on MFP, are because of a combination of the following reasons:

a) There are a number of studies that indicate that eating additional protein protects lean mass in a deficit, at least in the short term. The level this protective effect appear to maximise at, according to most sources, is at around 2x the RDA level. Some studies have found protective effects at a level as high as 3x RDA.

b) A lot of people find protein satiating and satiation is important for compliance and compliance is important for achieving our goals.

c) Absent a known or hidden health concern or issue with one's kidneys it seems that the chance of negative side effects from excessive protein consumption (if saturated fats are controlled) is relatively low.

d) People who are bulking actually require slightly less protein than people in trying to achieve a protective effect on lean mass in a deficit. Nevertheless, the levels for bulking that have long been thought as appropriate by the bodybuilding community and which have been supported by a number of studies on athletes also seem to hover / peak around the 2x RDA level.

Protein requirements, of course, are best expressed as grams per lb of lean mass. Lean mass is difficult to determine so often bodyweight is used instead, assuming a "normal" weight person. This comes into play when people who are more than a little overweight try to hit their suggested levels of protein based on their current bodyweight.

I would submit that people should express their protein requirements as grams per lb or kg within the normal weight range as that would be an adequate proxy for lean mass for people who are not using performance enhancing drugs.