5 Signs Your Body Is Telling You That You’re Eating Too Much Protein, According to a Registered Dietitian

When it involves protein, the final consensus is usually: eat extra of it. Like, much more of it. It is no marvel why persons are placing cottage cheese in all the things to get these positive aspects. However how a lot is too a lot for the sake of your well-being?

There’s little question that consuming sufficient quantities of protein is necessary for thus many causes. The macronutrient is significant for constructing, repairing, and oxygenating the physique, producing digestive enzymes, and serving to regulate hormones. However in keeping with Melanie Murphy Richter, RDN, a registered dietitian and neuronutritionist, you’ll be able to have an excessive amount of of a great factor. “An excessive amount of of something is probably going going to result in undesirable unwanted effects and outcomes, and protein isn’t any exception,” she says.

Forward, Richter shares 5 methods your physique is telling you that you could be be consuming an excessive amount of protein and how you can decide the suitable quantity to eat based mostly in your particular wants.

5 potential indicators you’re consuming an excessive amount of protein 

1. Digestive points

Based on Richter, a telltale signal of an excessive amount of protein is constipation, particularly for individuals who aren’t correctly hydrated. That is usually as a result of when you’re loading up on one macronutrient, you won’t be consuming sufficient meals with fiber (like advanced carbohydrates, fruits, and greens). As such, it’s necessary to eat a well-balanced weight loss program composed of fiber and fluids to assist preserve issues shifting alongside.

Richter provides that overdoing it on protein in your weight loss program may lead to extra fuel and even diarrhea, “particularly if different vitamins like B-vitamins or vitamin C present in recent vegetables and fruit are missing within the weight loss program.”

2. Dehydration

Richter explains that protein consumption prompts the manufacturing of urea, a waste byproduct present in urine from metabolizing protein. “It must be eliminated [from the body]. This, in flip, will increase urination which may probably result in dehydration and even electrolyte imbalances,” Richter says. Signs of this type of dehydration can embrace fatigue, lack of focus, and muscle cramps, she provides.

3. Kidney stones

“An excessive amount of protein can put stress on the kidneys², that are answerable for filtering out the surplus nitrogen produced throughout the breakdown to amino acids,” says Richter. “Over time this could probably result in kidney stones or different extra problematic kidney points,” she says. (And anybody who has had a kidney stone can inform you: You do not need one.)

4. Dangerous breath

Over-consuming protein may influence oral well being. “When protein is being damaged down within the physique, it may well improve ammonia manufacturing, which is a byproduct of protein metabolism. This could trigger noticeable foul breath,” Richter says.

5. Adjustments in hormonal steadiness

Based on Richter, overconsumption of protein can influence two nutrient-sensing pathways within the physique: mTOR and IGF-1, which may influence coronary heart well being, longevity, and probably trigger unintended weight achieve when hyperactivated. “That is very true in case your protein consumption isn’t additionally balanced by bodily exercise for protein to be correctly utilized,” she says.

Some analysis research additionally counsel that extra IGF-1 could also be linked to an elevated threat of most cancers and mortality³. In the meantime, excessive quantities of mTOR might improve the chance for heart problems⁴. Richter provides that these fluctuations in mTOR and IGF-1 may “prematurely age you, accelerating the speed at which your well being will decline.”

How a lot protein is an excessive amount of per day?

Based on Richter, the reply isn’t one-size-fits-all, partly as a result of consumption suggestions differ in your age and bodily exercise. She says it’s a “hotly debated matter, and other people differ drastically on their suggestions.”

She argues that almost all Individuals are already assembly (and even exceeding) the really helpful every day consumption. In reality, information exhibits that the common American lady eats about 68.7 grams per day, which is true on monitor with present dietary suggestions. “As a long life knowledgeable, I can inform you that one gram of protein per pound of physique weight [or more] is totally an excessive amount of protein, particularly when you aren’t rigorously understanding day-after-day,” Richter says.

How ought to I calculate my protein consumption?

“The candy spot of protein consumption for the common particular person is about one gram per kilogram—not pound—of physique weight. That might equate to about 68 grams a day for an individual who’s 150 kilos,” Richter says as a normal advice.

Consider, these aren’t to be interpreted as strict suggestions, and might differ based mostly on particular person wants. For example, Richter says athletes or somebody recovering from sickness of any type might wish to improve protein consumption to 1.2 to 2 grams per kilogram of physique weight. “Nonetheless, these ranges shouldn’t be sustained for lengthy intervals of time,” she says. Certainly, analysis means that consuming greater than 2 grams of protein per kilogram of body weight over the long run may cause critical well being points.

What’s the healthiest protein to eat?

Richter recommends going plant-based every time potential. “Analysis exhibits that animal protein consumption⁶ might set off [mTOR and IGF-1] pathways at an exponentially greater fee than plant-based proteins,” she says. Richter additionally factors out that extra animal protein consumption has been related to an elevated threat of coronary heart illness and all-cause mortality⁷.

Richter’s advice is to swap animal meals for plant-based choices like legumes (lentils, peas, or chickpeas), beans (black or kidney), tofu, nuts (and nut butters like peanut or almond), and seeds (like hemp). However she provides that meat and fish may have a spot in a nutritious diet. She recommends growing fish consumption (similar to trout and canned or recent tuna), and supplementing it with poultry, eggs, or beef a few times every week. “For ladies who’re menstruating, animal-based sources of protein will be extra bioavailable types of iron throughout your menstrual cycle,” she provides.