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by Mara Welty December 07, 2023 7 min read
Whether you’re trying to tune up your diet or meet a new fitness milestone, a higher protein intake is commonly cited as one of the best ways to achieve your wellness goals. As one of the fundamental macronutrients (the others are fats and carbohydrates), protein is indeed essential to not just human health but all life on earth.
Knowing this, is really it possible to eat too much protein? As it turns out, it is.
Eating too much protein can lead to a cascade of health problems, from impaired kidney function to constant fatigue. Below, we’ll detail signs of consuming protein in excess and guide you through finding the ideal amount for your ambitions.
There is no one-size-fits-all number to aim for when it comes to protein intake. Rather, a person’s ideal daily protein consumption can be calculated according to their body weight and health goals.
It’s recommended people get at least .36 grams of protein per pound of body weight to avoid health problems.
That said, you may need a higher protein intake under certain conditions, such as:
In such cases, you could refer to our guide on how to increase protein intake in a healthy manner.
Protein is an essential macronutrient that underwrites a variety of basic physical functions. Some elemental ones include:
Protein is one of the building blocks of organic life, so these are just some of the vital functions it fulfills (others include fostering bone health, moderating appetite and keeping your blood pressure under control).
But even when it comes to protein, it’s possible to have too much of a good thing.
The health complications and risks resulting from too much protein are wide-ranging, spanning from mild to severe. The main risks of excess protein consumption include:
In rare cases, eating too much protein could result in protein poisoning. This occurs when you’re eating more than enough protein to the extent that you neglect other major nutrients that come with a balanced diet, including:
While it’s relatively rare to develop protein poisoning, it is possible. This may be particularly true if you’re laser-focused on completing fitness-related goals, like building muscle or weight loss.
Knowing subtler symptoms of too much protein may help you track your levels and make sensible dietary changes before excess protein consumption can cause real harm.
It can be tricky to find the cause of dysfunctional digestion, as the system is highly complex and receives input from a variety of biological and lifestyle factors.
That said, excessive protein intake often shows up with any or more of the following symptoms:
As mentioned, staying adequately hydrated is crucial for supporting your kidneys (not to mention countless other systems of the body).
Feeling thirsty often — without changing other dehydrating habits, like drinking caffeinated beverages — could be a sign your kidneys are working extra hard to process your food.
If you’ve been looking into high-protein diets, you may have come across a popular approach called the keto diet. Keto diets are intended to put your body into a state of ketosis, which causes it to burn stored fat sources for energy (rather than its first-choice fuel: carbohydrates).
While ketosis can help support fat loss, it can also lead to unpleasant side effects like:
The odor of keto breath can vary from person to person — some people describe it as smelling like acetone, while others say it carries a sweet or “fruity” flavor. Regardless, if you notice a sudden change in how your breath smells or your mouth tastes, it may be a good idea to reevaluate your protein intake.
When your body ingests more calories than it can use as fuel, it stores leftover energy as fat. Eating more protein than usual can often increase your calorie intake, which can cause the number on your scale to slide up.
Protein is lauded as an energy powerhouse, but your body needs multiple other macronutrients, vitamins and minerals to function optimally. When it doesn’t have these nutrients, you might experience symptoms like:
If you feel you’re eating enough but are struggling with these feelings often, it could be a sign that protein is absorbing too much of your daily food intake.
As a reminder, it’s recommended adults consume no more than 35% of their daily diet from protein sources to ensure they don’t ingest it in excess.
One symptom of excessive protein intake is urine that appears foamy or bubbly. This is usually a sign of proteinuria, which occurs when your kidneys are unable to process protein and clear it out through your urine.
If you notice foamy-looking urine, it’s important to seek medical care as soon as possible. This could be a sign that kidney damage has occurred, and you’ll need medical care to avert any serious health consequences.
So, how can you ensure you’re getting enough protein without going overboard?
If you’re focusing on optimizing your protein intake, it’s important to give equal attention to evaluating where your protein comes from. Swapping sources high in saturated fat (like steak) for leaner sources could help you avert far-reaching health crises down the line. You can also explore the different types of protein powder if you’re looking for alternatives to supplement your everyday diet.
Remember, when you’re focused on fitness, it’s easy to get caught up in diet fads and trends that promise to help you reach your goals. But giving yourself the gift of rest isn’t just a mode of psychological self-care — doing so is as vital for your physical health as it is for your mental and emotional well-being.
Learning what too much protein means for you is crucial for ensuring your overall health. The ideal amount of protein varies between individuals, underscoring the importance of balance in any diet — no matter what fitness milestones you’re trying to reach.
Fortunately, INVIGOR8’s All-in-One Superfood Shake was created to deliver lean protein in a delicious, convenient way so that you can manage your weight and total health more effectively. Whether you’re working on building strength or feeling your best, INVIGOR8 ensures you won’t sacrifice nutrition (or flavor) while meeting your protein needs.
For more support to facilitate your journey to total body well-being, shop INVIGOR8 Superfood Shakes, Collagen Peptides and more today.
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