{"id":1268,"date":"2024-08-29T16:48:40","date_gmt":"2024-08-29T16:48:40","guid":{"rendered":"http:\/\/ibother.me\/?p=1268"},"modified":"2024-09-06T22:10:16","modified_gmt":"2024-09-06T22:10:16","slug":"when-is-eating-high-protein-eating-too-much-protein-2","status":"publish","type":"post","link":"http:\/\/ibother.me\/index.php\/2024\/08\/29\/when-is-eating-high-protein-eating-too-much-protein-2\/","title":{"rendered":"When Is Eating High-Protein Eating Too Much Protein?"},"content":{"rendered":"
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TikTokers<\/a> and grandmothers<\/a> have at least one thing in common. They\u2019re all getting in on the high-protein craze. Whether it\u2019s protein powders<\/a>, bars, or low-carb, high-fat diets<\/a> like Keto and Carnivore\u2014which also emphasize large portions of protein\u2014the message is clear: more protein equals better health.\u00a0<\/p>\n Or does it?<\/p>\n Despite popular belief, \u201cMore protein is not always better,\u201d says Stephanie Nelson, MyFitnessPal\u2019s lead nutrition scientist. Here\u2019s what you need to understand to dial in your daily protein\u2014without going overboard.<\/p>\n Protein is essential. It\u2019s the building block of every cell in our bodies and is needed for muscle growth, development, and tissue repair<\/a>.\u00a0<\/p>\n But how much protein do you actually need?<\/p>\n For the average adult with minimal physical activity, the USDA recommendation is about 0.8 grams of protein per kilogram of body weight<\/a>. For someone who weighs 140 pounds, that works out to around 51 grams a day. That\u2019s not much\u2014just a serving of Greek yogurt<\/a> and a medium chicken<\/a> breast can get you there.<\/p>\n The truth is, you probably could use a little more<\/a> protein than the standard recommendation\u2014but not as much as you may think.\u00a0<\/strong><\/p>\n \u201cIf you consume too much protein, you probably won\u2019t gain much from that excess,\u201d says Nelson. \u201cAnd you set yourself up for some logistical difficulties and maybe even some nutritional deficiencies if protein takes up too much of your diet!\u201d<\/p>\n It\u2019s easy to think eating more protein will produce more (and faster) results\u2014whether that\u2019s losing weight, gaining muscle, or just feeling more energized. But the reality is more complicated.\u00a0<\/p>\n As Nelson sees it, the news stories and social media frenzy about protein have spun out of control.\u00a0<\/p>\n \u201cYes, the conventional recommendation is generally too low<\/a> for optimal protein intake. Yes, studies show<\/a> that many of us can benefit from more! But if you get just the recommended daily allowance, it\u2019s not going to completely derail your health goals.\u201d<\/p>\n One of the biggest issues with eating too much protein is that it can crowd out other important nutrients from your diet.\u00a0<\/p>\n \u201cIt gets harder to include all your food groups, it gets harder to get variety in your meals and to construct your meals, it gets harder to balance your carb and fat needs,\u201d says Nelson.<\/p>\n And here\u2019s another kicker: your body can only use so much protein for muscle growth.\u00a0<\/strong><\/p>\n \u201cYou start to see less return on your investment in terms of body composition once you go above 1.6g\/kg,\u201d Nelson explains. For a 140 pound person, that would mean eating more than 101 grams of protein per day.<\/p>\n \u201cBeyond that point, you\u2019re not going to see significant gains in muscle or strength unless you\u2019re following a very careful and deliberate strategy that includes nutrient timing and specific types of training.\u201d<\/p>\n Nelson explains it\u2019s been long established that there\u2019s a maximum amount of protein you can consume at one time for muscle growth. \u201cIt\u2019s about a quarter of your body weight in grams<\/a>. For example, if you weigh 100lb, 25g protein per meal is where you stop seeing benefits for muscle growth,\u201d she says.\u00a0<\/p>\nHow Much Do You Really Need?<\/h2>\n
How Much Protein Is Too Much Protein?<\/h2>\n