Can You Have Too Much Protein?

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Protein is a very popular nutrient in the fitness industry. Every athlete, bodybuilder, trainer, or just someone who wants to build muscle, just couldn’t stop talking about it.

It works beyond helping you build and maintain muscle, though. It also keeps your bone strong, boosts cardiovascular health, regulates circulation, and even promotes better sleep.

The question is, can you have too much protein? If so, what happens then?

Let’s start with this article written by registered dietitian Samantha Heller on Men’s Fitness:

PROTEIN: A GUIDE TO MAXIMUM MUSCLE

If you want to build muscle or lose weight, there’s nothing more important you can add to your diet than protein. But the concept of “protein” can be confusing, even to me, and I’m a nutritionist. Between all those pro and con news reports, the protein-boosting supplements, and the myths you hear at the gym, it’s tough to figure out the truth. Read more…

So we now know that the average guy needs 0.36 grams per pound of body weight daily, athletes need about 0.5 to 0.7 grams, and bodybuilders need 0.7 and 0.8 grams, but how can one make sure that they’re eating enough?

Learn as certified strength and conditioning specialist Stephen Bergeron discusses it on Built Lean:

Are You Eating Enough Protein To Build Muscle?

When it comes to building some serious muscle, all that work you do in the gym is only half of the battle. The other half takes place in the kitchen. Diet is extremely important when trying to improve your body composition. Without proper nutrients, no matter how much time you spend weight training, you won’t get the results you’re looking for. Read more…

When you want to build more muscle, the first thing you’ll have in mind is to eat more of it. So let’s go back to the question: is it possible to have too much of it?

Here’s a very informative article written by American physician and dietary supplement industry consultant Carlon Colker on Flex:

Too Much Protein Limits Gains?!

Well beyond even my earliest days in bodybuilding, it’s been a cornerstone concept of conventional dietary wisdom that to gain muscle you have to pile on the protein throughout the day, every day. True, there’s no disputing that working muscles, especially in the bodybuilder and athlete, require a greater amount of protein. But the issue becomes one of amount, what amount might be optimal, and whether it really is essential to never miss a protein meal, especially after a workout. The emerging truth may surprise you. Read more…

So can you have too much protein? Yes. Not getting enough results to impairment of muscle growth. On the other hand, if you get too much, it’s possible that you’ll end up with more body fat. That’s why it’s best to consume everything, not just this nutrient, in moderation.

Among the best sources are fatty fishes, poultry, even plant sources like beans, nuts, legumes, and whole grains. Surprised about the plant-based options? They’re the best, because you can actually get enough (even more) of them, without suffering from too much cholesterol, and bad fats.

Make sure that your on-the-go snacks are made up of whole foods, because some protein bars are not too healthy. Choose your powdered supplements wisely, too.

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