Can you eat too much protein?
Like, a lot more of it.
Its no wonder why people are putting cottage cheese ineverythingto get those gains.
But how much istoomuch for the sake of your well-being?
5 possible signs youre eating too much protein
1.
As such, its important to consume a well-balanced diet composed offiberand fluids to help keep things moving along.
a registered dietitian and neuronutritionist
Dehydration
Richter explains that protein consumption prompts the production of urea, awaste byproduct found in urinefrom metabolizing protein.
It needs to be removed [from the body].
Over time this can potentially lead to kidney stones or other more problematic kidney issues, she says.
(And anyone who has had a kidney stone can tell you: You donotwant one.)
Bad breath
Over-consuming protein can also impactoral health.
This can cause noticeablefoul breath, Richter says.
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5.
Some research studies also suggest that excess IGF-1 may be linked to anincreased risk of cancer and mortality2.
Meanwhile, high amounts of mTOR mayincrease the risk for cardiovascular disease3.
a registered dietitian and neuronutritionist
How much protein is too much per day?
She says its a hotly debated topic, and people vary greatly on their recommendations.
She argues thatmost Americans are already meeting (or even exceeding)the recommended daily intake.
How should I calculate my protein intake?
The sweet spot of protein consumption for the average person is about one gram per kilogramnot poundof body weight.
However, these levels shouldnt be sustained for long periods of time, she says.
What is the healthiest protein to eat?
Richter recommends going plant-based whenever possible.
But she adds that meat and fish can also have a place in a healthy diet.
Ko, Gang-Jee et al.
The Effects of High-Protein Diets on Kidney Health and Longevity.Journal of the American Society of Nephrology : JASNvol.
31,8 (2020): 1667-1679. doi:10.1681/ASN.2020010028
Gulick, C N et al.
Exercise, Dietary Protein, and Combined Effect on IGF-1.International journal of science and research methodologyvol.
16,3 (2020): 61-77.
Zhang, Xiangyu et al.
High-protein diets increase cardiovascular risk by activating macrophage mTOR to suppress mitophagy.Nature metabolismvol.
2,1 (2020): 110-125. doi:10.1038/s42255-019-0162-4
Song, Mingyang et al.
Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality.JAMA internal medicinevol.
176,10 (2016): 1453-1463. doi:10.1001/jamainternmed.2016.4182
Huang, Jiaqi et al.
Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality.JAMA internal medicinevol.
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