This archive report was first published on 14 September 2019.
Protein: The Macro That's Not So Simple ¶
Protein is often touted as the key to weight loss and muscle gain, but is it possible to have too much of a good thing? The answer is yes, and it's more common than you think.
According to Amy Kubal, a registered dietitian in Sioux Falls, South Dakota, protein is essential for muscle growth and repair, but overdoing it can lead to some unpleasant side effects.
"Protein takes more energy to digest, and often you'll feel fuller compared to eating a carb-heavy meal," Kubal explains. "But if you're eating too much protein, your body will metabolize and store excess protein as fat."
So, how much protein is too much? The recommended daily intake varies depending on age, sex, and activity level, but a general rule of thumb is to aim for 0.8 grams of protein per kilogram of body weight. For a 140-pound woman, that's around 50 grams of protein per day.
However, if you're an active person or engaging in regular exercise, you may need more protein to support muscle growth and repair. The American College of Sports Medicine recommends 1.2 to 1.7 grams of protein per kilogram of body weight, or 0.5 to 0.8 grams per pound.
But what happens if you eat too much protein? The risks are generally low for healthy individuals, but some potential side effects include:
- Feeling uncomfortably full
- Constipation
- Not being able to lose weight if you're trying to
So, how can you tell if you're eating too much protein? Kubal suggests looking at your plate and aiming for a balanced mix of protein, starch, and non-starchy vegetables. "If your plate is centered around a 16 oz ribeye, you're probably doing it wrong," she says.
And what if you've already gone overboard on protein? Relax, says Kubal. "You can't ruin your kidneys, gain weight, or do irreparable harm from a single meal." Simply drink more water to help your kidneys flush out the excess protein, and aim for a balanced meal at your next opportunity.
