Can You Have TOO MUCH Protein?

Can You Have TOO MUCH Protein?


My love for… protein… is no secret. It is the chief macronutrient emphasized when
planning a new fitness goal. General protein guideline is to get roughly
0.8 grams of protein per KILOgram of bodyweight, an amount currently debated within the nutrition
industry. Some suggestions have placed the minimum closer
1 to 1.2 grams per kilogram. But it’s clear, consuming more protein than
the RDA paired with exercise do show better results in body composition and overall strength. The ambiguity of an optimal amount however,
has us sometimes asking: How much is too much? Indeed, there are some cause for concern with
excessive protein intake, most of which relates to the kidneys. Chronic kidney damage might be accelerated
with prolonged high protein intake. High protein diets might increase glomerular
pressure, negatively impacting blood filtration and renal sufficiency. In long-term cases, high protein diets have
also been linked to the development of kidney stones. Potential liver issues with acute high protein
fluctuations has shown to induce higher AST and ALT levels, measurements indicating possible
liver damage. Some issues were also brought up about bone
health, where protein-induced acidity might negatively impact calcium absorption, potentially
leading to issues like osteoporosis and increased risk of bone fractures. But… all of these issues must be put into
complete context. In terms of bone health, although sound in
theory, no strong evidence has ever shown protein-induced acidity to be an issue. Findings even suggest that protein increases
intestinal calcium absorption and bone metabolism, which supports bone health. The one study showing protein negatively impacting
the liver was observed in mice. The mice were given an unnatural diet where,
after fasting for 48 hours, half of their entire dietary intake was casein protein. No human evidence has ever shown high protein
intake impacting the liver. And finally, in the case of the kidneys, the
problem with high protein is indeed legitimate, but this primarily applies to those with an
already existing kidney problem. In that case, then restricting protein is
definitely recommended. For healthy people, the evidence again…
is sorely lacking. And for those wondering about goals, whether
you want to lose weight or build muscle, more protein almost always correlates with better
results. But does that mean that you should just eat
all the protein you want? Well, no, simply because, after a certain
amount, the benefits don’t really get any better. In fact, more protein can be HURTFUL to your
goals. Too much while losing weight makes it difficult
to stick to the diet since more desirable foods are limited. Too much during a bulk makes it harder to
reach your calories since one, protein tends to make you feel full quicker, and two, protein
digestion is energy costly, requiring you to eat even more. In the end of the day, what is considered
too much for you? Well… it… DEPENDS… on a few factors. First is the state of your kidneys, where
lower protein is recommended when issues exist. Make sure you check with your doctor to see
if you have any underlying problems. Age might also be of a concern, where the
older you get, the more protein you need to fight off age-induced muscle loss known as
sarcopenia. And of course, it depends on your goals, where
you should at least reach RDA, but anything more than roughly 2.5 grams per kilogram is
unnecessary. Feel free to check out my protein video for
a more in-depth approach. Ultimately, my advice is that you always aim
for high quality protein and eat as much as you feel that you need, just don’t overdo
it. I would love to hear your take on protein
intake, so please feel free to share your thoughts in the comments. Also, make sure to follow me on twitter, facebook,
and Instagram if you want some more PictureFit content and updates. As always, thank you for watching and get
your protein! … Just not too much.