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How Much Protein Is Simply Too Much?...You see it everywhere: protein shakes, the keto diet and even supplements. But can you eat too much of it?
intermountainhealthcare.org ^ | Aug 15, 2024 | Staff

Posted on 08/21/2024 6:58:34 PM PDT by Red Badger

On a biological level, proteins are sort of like Legos for our bodies. They’re the building blocks that make up our organs, tendons, hormones and, of course, muscles. But it’s that last thing on the list that gets so much attention when it comes to protein intake and exercise. All over your local gym, you’ve probably seen your fair share of protein shakes. It’s synonymous with muscle gain and weight loss, but can you overdo it? Let’s take a look and find out.

How much protein should I be consuming? According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

Can I eat an all-protein diet? Yes, technically you could. But it wouldn’t be good for you. (We’ll explore that more in a moment.) But basically, you should aim for anywhere between 10%-35% of your calories coming from protein. So if your body requires 2,000 calories per day, 200-700 calories should come from protein.

How do exercise and dieting affect protein intake? The short answer is the more you exercise and burn calories, the more protein you can healthily eat. In fact, protein is great for weight loss because protein-rich foods leave you feeling much more full than fat and carbs. But all things in moderation — you can still gain weight when overeating protein, just like any other food. Remember to focus on calories in versus calories out — your body will only process or convert a certain percent of what you eat into energy.

Can eating too much protein cause health problems? Maybe you’ve heard some scary things about how too much protein can damage your kidneys and liver. But before you toss out all your chicken legs and protein powder, we’re here to tell you not to worry! The biggest concern about overconsumption of protein applies to people who are predisposed to kidney disease.

The real health issue you should keep in mind about protein is that our bodies can’t store protein. So once its quota is reached, our bodies will convert extra protein into either energy or fat. That’s why it makes more sense to simply get your recommended amount of protein and then focus on carbohydrates and fats for the remainder of your daily calories.

OK, so where should I get my daily protein from? The healthiest options for protein are generally from plant sources, but the right types of meat are also perfectly healthy when eaten in moderation. Here are a few good places to start sourcing your protein:

* Soy

* Nuts

* Seeds

* Beans and lentils

* Skinless, white-meat chicken or turkey

* Lean cuts of beef or pork

* Fish

* Egg whites

* Low-fat dairy

* Whey protein

Now that you’re a protein pro, you can go out and tell all your friends not to be afraid of this wonderful macronutrient! But be sure that, like all things, you find a balance. In other words, take your protein with a healthy side of moderation.


TOPICS: Agriculture; Food; Gardening; Health/Medicine
KEYWORDS: health; healthlinks; protein
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To: Red Badger

As an old guy who had a big weight loss due to cancer I hope to eat minimal amounts and stay thin.


21 posted on 08/21/2024 7:58:00 PM PDT by KC Burke
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To: Red Badger
I was aiming for 95-120g protein per day. Then the nutritionist I saw said as you age your ability to digest protein diminishes. He recommended I aim for 95-140g per day.

Most people need more collagen and glycine. Collagen is 38% glycine, but even more is needed. Costco has a tasty organic bone broth, and collagen pills. I also include 4g of glycine in a mix of supplements.

22 posted on 08/21/2024 7:59:34 PM PDT by The Truth Will Make You Free ( )
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To: Red Badger

My cat normally ate chicken. I would give him some canned cat food with some greens in it occasionally.


23 posted on 08/21/2024 8:03:21 PM PDT by Brian Griffin ("Building a wall is a red herring" - Elon Musk)
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To: All

Your foods are either proteins, carbohydrates and fats. If you want to stay healthy and slim, proteins and fats are the way to go. Carbs like bread, pasta, doughnuts, etc . . lead to weight gain and diabetes.So minimize the carbs. Which reminds me, it’s ice cream time.


24 posted on 08/21/2024 8:13:16 PM PDT by BipolarBob (Three conspiracy theorists walk into the bar . . . . same time . . coincidence? I think not.)
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To: Red Badger

The best bug protein comes from the worm found at the bottom of a bottle of tequila.

I’ll politely say “no, thank you” to anything else.


25 posted on 08/21/2024 8:17:50 PM PDT by paint_your_wagon
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To: Dave Wright

This article is just more plant-based propaganda. Meat, eggs, raw cheese and dairy are the best sources of protein. An animal-based diet is the proper human diet.


26 posted on 08/21/2024 8:24:47 PM PDT by hdbc
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To: paint_your_wagon

By the time you get down to the worm, you will probably feel like listening to some music, so here goes.

     "Tequila"     (song link)

27 posted on 08/21/2024 8:28:38 PM PDT by Songcraft
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To: Red Badger

“The healthiest options for protein are generally from plant sources”

Total hogwash. Out bodies break down protein into amino acids, then construct the protein we need. Plants have the wrong mixture of amino acids, so a lot of left over. Bioavailability is around 50-60%, versus nearly 100% with beef.


28 posted on 08/21/2024 8:28:39 PM PDT by Mr Rogers (We're a nation of feelings, not thoughts.)
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To: Mariner
Not so.
Folate, Vitamins C and E...all essential...come from plant sources.

We are talking about essential amino acids in protein, not vitamins.

29 posted on 08/21/2024 8:37:45 PM PDT by zeebee
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To: nutmeg

.


30 posted on 08/21/2024 8:38:35 PM PDT by nutmeg
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To: Dr. Sivana

Did you ever see a lion eat a salad?:)


31 posted on 08/21/2024 8:39:26 PM PDT by zeebee
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To: Mariner

“Folate, Vitamins C and E...”

Vitamin C: Tons of people on a carnivore diet. never heard of ANY getting scurvy!

Vitamin E? I use cod liver oil, which has it. Again, I’ve never heard of someone on the carnivore diet showing any of the symptoms of deficiency.

Folate? One study I saw says only 12% of adults get the minimum requirement of folate...so how can it be the minimum?

Or, one can do what a lot of vegans do: Take a multivitamin! But I would question if the minimum IS a minimum, particularly if one is not eating plants. I’m on Medicare and have avoided fruits and veggies my entire life. And no, I’ve never had scurvy.


32 posted on 08/21/2024 8:46:06 PM PDT by Mr Rogers (We're a nation of feelings, not thoughts.)
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To: Songcraft

Spider man
Spider man
Eats all the spiders he can.😁


33 posted on 08/21/2024 9:04:48 PM PDT by BiteYourSelf ( Earth first, we'll strip mine the other planets later.)
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To: BipolarBob
Your foods are either proteins, carbohydrates and fats. If you want to stay healthy and slim, proteins and fats are the way to go. Carbs like bread, pasta, doughnuts, etc . . lead to weight gain and diabetes.So minimize the carbs. Which reminds me, it’s ice cream time.

This is true. What has made us fat has been the pushing of too many carbs over the last 50 years by the "experts". Protein=good, fat=OK, carbs=bad. That's a gross oversimplication of course, but the average person would be much better served eating more protein and a lot fewer carbs.

34 posted on 08/21/2024 9:37:05 PM PDT by GaryCrow
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To: Mr Rogers

this is especially true for older adults


35 posted on 08/21/2024 10:10:42 PM PDT by Gene Eric (Don't be a statist! )
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To: zeebee

"The perfect protein, with all the essential amino acids in the right proportions, is an egg."



Not trying to cast doubt in any way on your statement there, but genuinely interested in reading more in a source for that information about eggs.   Can you share a source for that?

Thanks.

36 posted on 08/21/2024 10:26:05 PM PDT by Songcraft
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To: Red Badger

Whoever lumped Keto in here doesn’t know what they’re talking about. Keto is supposed to be high fat, moderate protein, and low carbohydrates.

The reason for this is that the body can break protein down into carbohydrates. To get the body burning fat, it has to have low enough carbohydrates to fall back on that.


37 posted on 08/21/2024 10:45:46 PM PDT by nickcarraway
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To: Dr. Sivana

I believe he said he doesn’t like being on this diet, but because of health conditions, such as autoimmune he has to be.


38 posted on 08/21/2024 10:48:04 PM PDT by nickcarraway
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To: The Truth Will Make You Free

So the nutritionist gave you a window that included more protein than you were originally targeting?


39 posted on 08/21/2024 10:49:07 PM PDT by nickcarraway
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To: GaryCrow

You’re leaving out processed foods.


40 posted on 08/21/2024 10:50:26 PM PDT by nickcarraway
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