High-Protein Diet: When Is It Too Much?

TikTok users and grandmothers share a common interest: the high-protein trend. From protein powders and bars to low-carb, high-fat diets like Keto and Carnivore, the message is clear: more protein equates to better health.

But is that really the case?

Contrary to popular belief, "More protein isn't always better," according to Stephanie Nelson, nutrition scientist. Here's the key to getting your daily protein intake right without going overboard.

Protein is crucial. It's the fundamental component of every cell in our bodies and is essential for muscle growth, development, and tissue repair.

However, the question remains: how much protein do you actually require?

The USDA recommends about 0.8 grams of protein per kilogram of body weight for the average adult with minimal physical activity, which translates to around 51 grams a day for someone weighing 140 pounds. This is achievable with just a serving of Greek yogurt and a medium chicken breast.

You likely could use a little more protein than the standard recommendation, though not as much as you might think.

According to Nelson, consuming too much protein won't provide significant extra benefits and could lead to logistical challenges and even nutritional deficiencies if it dominates your diet.

While it's tempting to think more protein leads to faster results in weight loss, muscle gain, or increased energy, the reality is more complex.

Nelson believes the media hype surrounding protein has gone overboard.

The conventional recommendation for protein intake is generally too low for optimal protein intake. Studies show that many people can benefit from more protein. However, if you only consume the recommended daily allowance, it won't significantly impact your health goals.

One of the primary problems with consuming too much protein is that it can displace other essential nutrients in your diet.

“It becomes more difficult to include all food groups, it becomes more difficult to achieve variety in meals and to plan meals, and it becomes more difficult to balance your carbohydrate and fat needs,” says Nelson.

And here's another crucial point: your body can only utilize a limited amount of protein for muscle growth.

“You begin to see diminished returns on your investment in terms of body composition once you exceed 1.6g/kg,” Nelson explains. For a 140 pound individual, this translates to consuming more than 101 grams of protein per day.

Beyond that point, you won't see significant gains in muscle or strength unless you follow a very careful and deliberate strategy that includes nutrient timing and specific types of training.

Nelson explains that it's been long established that there's a maximum amount of protein you can consume at one time for muscle growth. "It's about a quarter of your body weight in grams. For example, if you weigh 100lb, 25g protein per meal is where you stop seeing benefits for muscle growth," she says.

Nelson notes that there's been some preliminary research that seems to contradict this belief. "But we aren't ready to throw out conventional wisdom entirely yet."

At the end of the day, getting enough protein without overdoing it is all about balance. You want to consume enough protein to support your health and fitness goals, but not so much that it starts to crowd out other vital nutrients from your diet.

How much is too much really depends on your own progress and experience. Once your protein goal exceeds 35% of your calories, it becomes difficult to manage a balanced diet, according to Nelson.

A sign you might be consuming excessive protein is if you've explored all whole food protein sources and are increasingly relying on protein supplements.

The origin of your protein intake is also crucial. Lean protein sources like fish, chicken, beans, and low-fat dairy offer protein benefits without the drawbacks associated with excessive red meat consumption.

Ultimately, your overall dietary approach is paramount.

“You still need to prioritize other elements like fiber, fruits, vegetables, and a well-balanced diet … the mundane stuff, essentially!” emphasizes Nelson.

Eating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats, with sufficient protein, is an effective strategy for achieving and maintaining your health and weight objectives.

“Don't stress about packing every meal and snack with maximum protein—balance is essential,” advises Nelson. “Prioritize protein by choosing a protein source for your meals and constructing the rest of the meal around it.”