Protein has become the new poster child for healthy living. Go into any grocery store and you're bombarded with "high protein" ready meals, bars, shakes, cereals...the list goes on. But could eating too much protein actually be damaging your health?
Protein is an essential macronutrient and is important for growing and maintaining muscle mass. It has also been shown to reduce cravings and boost our metabolism. However, the amount of protein that our bodies actually need to fulfill these functions is much lower than modern marketing would have you believe.
"Most adults need approximately 0.75 grams of protein per kg of body weight per day," Bonnie Jortberg, an Associate Professor in Family Medicine and registered dietician at the University of Colorado School of Medicine, told Newsweek. "For most men, this is about 55 grams per day and for women 45 grams per day. For athletes, it is recommended to increase protein to 1.0 grams per kg body weight. [But] it is a myth that eating lots more protein will gain muscle."
A stock photo of a man drinking a protein shake. Some people need more protein than others but having too much can actually be damaging to our health.A stock photo of a man drinking a protein shake. Some people need more protein than others but having too much can actually be damaging to our health.Peter Berglund/GettyFor context, Jortberg said that there are 6 grams of protein in an egg and 43 grams in a chicken breast
"I eat around the requirement (.75-1 gram/day)," she said. "I try to get most of my protein from lean animal sources (yogurt, cheese) and plant sources such as nuts, bean, and legumes. I also eat fish, a small amount of poultry, and occasionally red meat—I do get a hankering for a hamburger sometimes!"
Based on these recommendations, are Americans eating too much protein? Jortberg says yes.
"Protein deficiency is not a problem in the U.S., and in fact, most Americans eat more protein than is recommended," she said. "Many animal sources of protein are also high in saturated fat, which research shows increases the risk of heart disease."
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Some people are more vulnerable to excessive protein consumption than others, specifically those who have or are at risk of heart disease, and those who are at risk of, or have, kidney disease.
"These people in particular need to work with their physician and registered dietitian nutritionist to determine their protein needs," Jortberg said.
For the average person, it's advised not to consume more than 2g of protein per kg of body weight. But if you don't track all of your macros, how can you tell if you are eating too much protein?
Here are some signs and symptoms of eating too much protein:
Bad breath—digestion of excessive protein can increase concentrations of ammonia in the breath.
Headaches
Constipation
Intestinal discomfort
If you aren't sure how much protein you should be eating, speak with your doctor or dietician.
Is there a health problem that's worrying you? Do you have a question about protein? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.
