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When it comes to protein, how much is too much? March 30, Print This Page Click to Print. Free Healthbeat Signup Get the latest in health news delivered to your inbox!
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I want to get healthier. Once your daily protein needs are met, your body has two options for dealing with any excess protein it encounters from your diet.
If your calorie intake is low that day, your cells can convert excess amino acids to molecules that can burn as fuel. On the other hand, if you consume plenty of calories, your body has no choice but to convert the extra protein to fatty acids and store them in your adipose tissue.
While building fat stores can be helpful from an evolutionary perspective, increasing your body fat may not be part of your current fitness plan.
If excess protein in your diet displaces other nutritious foods, you may risk a deficiency of one or more essential nutrients. For optimal health, you need to consume a variety of complex carbohydrates, heart-healthy fats and foods that contribute necessary vitamins and minerals. Not getting enough protein can lead to fatigue, brain fog, hunger, and slower recovery from illness and injury. It can also cause loss of muscle mass , particularly in the elderly.
On the other hand, it's possible to experience side effects from getting too much protein, particularly if you have kidney problems.
It's important to know which sources of protein are better than others for avoiding health risks. What's more, there are ways to gauge if you're getting the right amount of protein, how to tell if you're getting too much, and when to see a doctor. In general, a person should get at least 0. However, protein needs will vary depending on factors including age, lifestyle, and gender:.
For example, a moderately active adult woman who works out for hours a week and weighs pounds would need between 70 to grams of protein a day for health. Eating too much protein isn't a problem for most people, but if you do consistently overdo it for long periods of time, it can eventually overload your digestive system, liver, and kidneys leading to problems like:.
How much protein is too much? Research suggests that it's safe to eat as much as 1 gram of protein per pound of body weight per day in the long term. And certain people including athletes can safely consume up to 1.
All protein is broken down into amino acids. If you eat more than you can use, your body can't store the extra, so it's processed and ultimately excreted in your urine, says Fear. Extra calories from protein, though, can be stored as fat if not used. Researchers from Oregon State University found that a lack of certain proteins may trigger atopic dermatitis.
The condition is the most common type of eczema and results in a red, itchy rash typically on the cheeks, arms, and legs. If you want to build muscles, protein is the way to go. When we eat protein, it's broken down into amino acids and helps our bodies with a plethora of daily functions — including building muscles. If your diet lacks protein, your body is forced to find sources of protein elsewhere. When that happens, it often will take amino acids back from your muscles, therefore breaking them down in the process, according to the San Francisco Chronicle.
If you deal with irregular menstrual cycles, eating a low-protein diet will not help your cause. Polycystic ovarian syndrome PCOS is a condition that commonly causes irregular periods , hormonal imbalance, infertility and ovarian cysts. The condition is typically caused by insulin resistance , which results in the hormonal imbalance, according to the blog healthstatus. Experts recommend that women dealing with PCOS minimize the amount of insulin released in their body, which can be achieved through a high-protein diet.
Simple carbohydrates, including white bread and refined sugar, are the worst foods to consume if you're dealing with the condition. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more.
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