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Is It Possible to Have Too Much Protein?

Posted on August 18 2020

Is it possible to have too much protein?

Protein is one of the most important and powerful nutrients in your diet. For people who live an active lifestyle, eating the right amount will help you avoid injury, maintain muscle and recover from a heavy exercise session more quickly. 

But is it possible to have too much protein? What is the right amount to be eating? Are there any side-effects or risks of taking in too much protein? We’ll answer those questions in this article.

What are the benefits of eating extra protein?

First let’s talk about some of the benefits of protein. The first and most obvious benefit is that protein builds muscle. It’s what your muscles are made of, and you can’t get bigger or stronger without it. But protein doesn’t just build size - it’s important for recovery and strength as well. If you exercise regularly or have a physically demanding job, it’s crucial that you get the right amount of protein - either from your diet or with protein supplements.

Eating protein from healthy sources can also assist with weight loss. This is because high-protein foods create the feeling of being ‘full’ and make it easier to avoid snacking throughout the day. Some studies have shown that eating a high-protein breakfast may help control neural signals that regulate food cravings and reward-driven food behaviors. 

Eating the right amount of protein is necessary if you want to lose weight safely without losing muscle mass. She Supps has a range of weight-loss protein powders for this purpose.

How much protein should I be consuming?

The answer to that question depends on your age, gender and activity levels. People who are more active require more protein than people who don’t exercise. Men generally need more protein than women because they tend to weigh more. Pregnant or breastfeeding women need more protein than other people.

Your protein requirement can be calculated using your bodyweight and level of activity:

Activity Level

Recommended Protein Intake

None/minimal

0.8g of protein per kg of body weight

Low

1.0g of protein per kg of body weight

Moderate

1.3g of protein per kg of body weight

Intense

1.6g of protein per kg of body weight

 

Figures from https://www.medicalnewstoday.com/articles/322825#recommended-intake

 

Are there any risks of eating too much protein?

As with all nutrients, there are risks associated with a very high, excessive protein intake. You’re unlikely to ‘overdose’ on protein if you eat a healthy, balanced diet - but if you use protein shakes you should read the instructions and stick to the recommended amount.

Some side effects of excessive protein include:

Weight gain - Protein contains energy, and any excess protein that doesn’t get used can be stored as body fat

Dehydration - Some studies have shown that excessive protein use can make you feel more thirsty than usual. That’s why it’s always important to make sure you drink enough fluid during exercise.

Bad breath

Digestive problems

 

In conclusion

As we’ve said, protein is an essential nutrient with several important biological functions and benefits. Athletes and active people need extra protein to stay healthy. You’ll be fine, just as long as you stick to the recommended dosage.

Not getting enough protein?

Getting enough protein from your diet alone can be tricky. That’s why She Supps has created a range of healthy, female-focused protein supplements designed to help with different fitness goals. Find out more here.

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