{"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":"

\"When<\/p>\n

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

How Much Do You Really Need?<\/h2>\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

How Much Protein Is Too Much Protein?<\/h2>\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>\n

Nelson notes that there\u2019s been some preliminary research<\/a> that seems to contradict this belief. \u201cBut we aren\u2019t ready to throw out conventional wisdom entirely yet.\u201d<\/p>\n

The Bottom Line: Protein Is Importance\u2014But So Is Balance<\/h2>\n

At the end of the day, getting enough protein without overdoing is all about balance. You want to consume enough protein to support your health and fitness goals, but not so much that it starts to crowd out other vital nutrients from your diet.\u00a0<\/p>\n

How much is too much really depends on your own progress and experience. Once your protein goal exceeds 35% of your calories, it becomes difficult to manage a balanced diet, according to Nelson. <\/p>\n

Another clue that you\u2019re eating too much protein is if you\u2019ve exhausted all the whole food sources of protein and you\u2019re turning to protein supplements more often.<\/p>\n

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You might also like<\/h4>\n

8 High-Fiber Meals That Support Weight Loss ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n

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Where you get your protein from also matters. Opt for lean proteins like fish, chicken, beans, and low-fat dairy, which provide the benefits of protein without the downsides associated with too much red meat.<\/p>\n

And remember, your overall dietary pattern is what\u2019s most important.\u00a0<\/p>\n

\u201cYou still need to consider other things like fiber, fruits, veggies, and overall nutritional balance \u2026 you know, boring stuff!\u201d says Nelson.\u00a0<\/p>\n

A diet that includes plenty of fruits, vegetables, whole grains, and healthy fats, along with enough protein, is one of the best ways to reach and maintain your health and weight goals.<\/p>\n

\u201cYou don\u2019t need to overthink it by trying to cram in as much protein as you can at every meal and snack\u2014balance is key,\u201d says Nelson. \u201cYou can prioritize protein by picking a protein source for your meals and building the rest of the meal around it.\u201d<\/p>\n

The post When Is Eating High-Protein Eating Too Much Protein?<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

TikTokers and grandmothers have at least one thing in common. They\u2019re all getting in on…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[9],"tags":[],"_links":{"self":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1268"}],"collection":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/comments?post=1268"}],"version-history":[{"count":1,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1268\/revisions"}],"predecessor-version":[{"id":1269,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1268\/revisions\/1269"}],"wp:attachment":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/media?parent=1268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/categories?post=1268"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/tags?post=1268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}