Without a doubt, protein is a good thing. It is the building block of our muscles, bones and other tissues, and we get enough nutrients essential for health.

Word seems to have spread about the many benefits of protein. According to Nielsen, 83% of Americans consider protein an important part of their diet for overall health, and more than half intentionally seek out protein-rich foods. (The report also points out that many people aren’t sure which foods are a good source of protein, but that’s another issue.)

While it is certainly possible to get enough protein from food sources such as meat, fish, eggs, and soy, many people choose to add more protein throughout the day with supplements such as protein shakes and bars. The U.S. protein supplement market was approximately $8.4 billion in 2021 and is expected to grow approximately 8% annually, according to Grand View Research.

But is it possible to get too much of a good thing? The answer is, of course, yes. Too much nothing can be harmful – even drinking too much water can be fatal (although this is an extreme situation that you probably shouldn’t worry about).

Whether you’re loading up on protein as part of a muscle building routine, a low carb diet (you gotta get those calories somewhere!) or just because you really like beef and want to eat it at every meal, it’s important. that you don’t overdo it.

Here’s what to know about excess protein and what to keep in mind when increasing your intake.

How much protein do you need?

When it comes to how much protein men need, the recommendations are a bit scattered. The Dietary Guidelines for Americans recommend that the average person get between 10 and 35 percent of their total calories from protein. If you eat 2,500 calories per day, that’s between 250 and 875 calories from protein, or between 63 and 219 grams per day, a huge range. By weight, the minimum recommended amount is 0.8 grams per kilogram of body weight; for a 185-pound man, that’s only 67 grams a day.

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As men’s health previously reported, a better approach is to aim for between 1.2 and 1.6 grams per kilogram — for a 185-pound man, that’s 90 to 120 grams per day.

Where you might fall in this range depends on your goals and activity level. “Exercise increases your need for protein intake to support muscle protein synthesis,” says Tabitha B. Nicholas, dietitian based in Lake Charles, Louisiana. So, anyone who exercises regularly and wants to build muscle should aim for the upper end of this range.

How much protein is too much?

“Yeah, there’s too much protein,” says Nicholas. “The general consensus is that two grams per kilogram of body weight is the upper limit for most adult men.” So if you weigh 185 pounds, you should eat no more than 168 grams of protein per day.

What happens if you eat too much protein?

You’d know.

Getting that much protein would be unpleasant and difficult for most people. You should eat 20 ounces of grilled chicken breast daily to reach 168 grams, or about seven scoops of a standard whey protein powder.

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If you’re currently getting more than the recommended maximum, Nicholas says you’re at higher risk for painful kidney stones. The good news is that, contrary to what you may have heard, too much protein is unlikely to harm healthy kidneys, according to existing research. But if you already have kidney disease, taking too much protein can make existing damage worse.

“Too much protein in the form of processed or red meats can also increase your risk of certain cancers,” says Nicholas. “And don’t forget that excess protein, if not burned, can be stored as fat, which can lead to weight gain.”

Another potential side effect of eating too much protein is a lack of fiber (an indigestible compound found in plants), which can occur if you eat so much protein that you don’t eat enough whole carbohydrates like fruits, vegetables , whole foods. cereals and legumes.

The Dietary Guidelines for Americans recommends about 38 grams of fiber per day for men to aid digestion and prevent diarrhea and constipation, as well as improve overall gut health and reduce the risk of chronic diseases like type 2 diabetes and heart disease.

Unless you’re getting too much protein, you probably don’t have to worry.

The potential negative side effects of protein likely only occur if you eat too much protein regularly and for an extended period of time. Exceeding the recommended daily amount from time to time is not something to worry about.

If you eat a balance of protein, carbs, and fat at every meal, you’re likely getting the protein (and other macronutrients) you need.

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