An Excessive Amount Of Protein Just How Much is simply too Much

 

What happens when you eat too much protein

Video taken from the channel: Business Insider


 

High Protein Diets Cause Bone Loss and Kidney Damage? (MYTH BUSTED with science!)

Video taken from the channel: Jeff Nippard


 

Protein: How much is too much?

Video taken from the channel: CNN


 

Can TOO MUCH Protein Make You FAT?

Video taken from the channel: PictureFit


 

Is eating too much Protein Bad? | #aumsum #kids #science #education #children

Video taken from the channel: It’s AumSum Time


 

Does Too Much Whey Protein Cause Side Effects?

Video taken from the channel: Healthline


 

What Happens When You Eat Too Much Protein

Video taken from the channel: Science Insider


Research suggests that you likely won’t see any additional benefits of consuming protein beyond 1.5 grams per pound of body weight or getting more than 50% of your calories from protein (2, 3, 4, 5). What Happens When You Eat too Much Protein? Here are four ways eating too much protein might negatively impact your health. If you take in too much, you just burn it as calories.” Heymsfield is a professor of medicine at Columbia University in New York City and at the Obesity Research Center at St. Luke’s-Roosevelt.

But how much protein is enough versus too much? The current recommended daily allowance for adults is 0.8 grams per kilogram of an individual’s body mass (or 0.36 grams per pound of body weight). The Recommended Daily Allowance (RDA) for protein was established in the early 1940s and has been officially sanctioned ever since. The RDA is NOT a minimum requirement (minimum requirement is 5-6% total diet calories).

RDA for protein is 0.8 grams protein per kilogram/body weight– (8 to-10% of total diet calories). Exactly how much protein is harmful is unclear and likely varies between people. One study in healthy, strength-training men showed that eating around 1.4 grams per pound of body weight (3 grams. Eating too much protein in one sitting over and over again can stress your kidneys which could lead to dehydration. So make sure you are distributing your intake evenly throughout the day.

How do you know if you are eating too much or too little? Following the standard rule of 0.8 grams of protein per 1 kilogram of body weight is suggested. Consuming too much protein on a regular basis can cause intestinal discomfort and indigestion. People can typically consume 2 g of protein per kg of their body weight daily, long-term, without. Too Much Protein in Urine – What Causes It and How to Treat It.

October 4, 2019. What does protein in urine mean? Is it dangerous to have elevated protein levels in the urine? Learn all about this condition and see how to treat it!Whatever the diet and whatever the claim, there’s a good chance that it is, indeed, too good to be true.

In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement (protein shakes for body builders!) or simply a larger than usual portion of a balanced diet (such as The Zone, Atkins or Paleo. In other words, how much protein is too much? Both Calder and Mancella say that no more than 30 grams of protein per meal is ideal because excess protein will be excreted through urine. “Excess protein consumption in roughly amounts greater.

List of related literature:

If you’re an athlete trying to build muscle, or you’re pregnant or lactating, or if you’re under physical stress, the recommendation is to get at least 0.45 grams of protein daily per pound of body weight (which means, at 160 pounds, you’d need about 72 grams of protein daily).

“31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World” by Ocean Robbins, Joel Fuhrman
from 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World
by Ocean Robbins, Joel Fuhrman
Grand Central Publishing, 2019

On a VLCD, 1.5 g of high-quality protein per kilogram of ideal body weight per day is desirable, with intakes no less than about 65–70 g. Intakes may need to be even higher if the dieter suffers from certain diseases or is physically stressed, since nitrogen losses may rise further in these states.

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

Often 1.2 to 1.5 g of protein per kilogram of body weight per day is recommended.

“Medical-Surgical Nursing E-Book: Patient-Centered Collaborative Care” by Donna D. Ignatavicius, M. Linda Workman
from Medical-Surgical Nursing E-Book: Patient-Centered Collaborative Care
by Donna D. Ignatavicius, M. Linda Workman
Elsevier Health Sciences, 2015

A good general rule for most people is to limit your total protein intake (animal and plant-based) to 200 to 400 grams or less per week, depending on your weight.

“Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health” by Alberto Villoldo
from Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health
by Alberto Villoldo
Hay House, 2019

An average adult in a Western country consumes 70 to 100 g of protein per day, whereas the poor in Asia and Africa consume 50 g or less per day.48 Recommended dietary requirements vary from 0.75 to 1 g/kg of body weight per day, but deficiency states are rare even with intakes of 0.5 g/kg per day or less.

“Sleisenger and Fordtran's Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management, Expert Consult Premium Edition Enhanced Online Features” by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
from Sleisenger and Fordtran’s Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management, Expert Consult Premium Edition Enhanced Online Features
by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
Elsevier Health Sciences, 2010

The recommended dietary allowance (RDA) for the sedentary population (0.8 g/kg bodyweight per day) contains a safety margin (0.35 g/kg per day) to ensure adequate protein intake.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

At least 0.8 g of high-quality dietary protein per kilogram of body weight is generally recommended; restriction of protein intake to 10% to 20% of total calories minimizes potential adverse long-term effects of high protein intake.

“Williams Textbook of Endocrinology E-Book” by Shlomo Melmed, Kenneth S. Polonsky, P. Reed Larsen, Henry M. Kronenberg
from Williams Textbook of Endocrinology E-Book
by Shlomo Melmed, Kenneth S. Polonsky, et. al.
Elsevier Health Sciences, 2011

The current U.S. Recommended Dietary Allowance (RDA) is 0.36 grams of protein per pound of body weight per day, which allows for most people to be in nitrogen balance.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

At least 0.8 g of high-quality dietary protein per kilogram of body weight is generally recommended; otherwise, restriction of protein intake to 10% to 20% of total calories minimizes potential adverse long-term effects of high protein intake.

“Williams Textbook of Endocrinology” by Henry Kronenberg, Shlomo Melmed, Kenneth S. Polonsky, P. Reed Larsen
from Williams Textbook of Endocrinology
by Henry Kronenberg, Shlomo Melmed, et. al.
Elsevier Health Sciences, 2007

So if you weigh 150 pounds, that comes out to 50 grams of protein per day, or 10 percent of your daily caloric intake.

“The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health” by Rip Esselstyn
from The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health
by Rip Esselstyn
Grand Central Publishing, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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65 comments

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  • High protein doesn’t lose calcium from our bones………if you don’t believe just watch this video https://youtu.be/91CxhNLmO_o and i hope you would understand your mistake……….

  • From now on, I’ll eat water only or I should check side effects of water before I get sick,
    No food or drink is safe and the factories are still manufacturing it��������������

  • “Science Insider”? lol. More like “I Don’t Quote Studies Insider”

    Actual science with actual Scientific studies \/
    https://www.youtube.com/watch?v=91CxhNLmO_o

  • I’ve tried to explain this to people but no one understands. Everyone thinks it’s just about calories.. but where they come from matters too!!

  • Each of those problems with “Eating a lot of protein” have a simple solution to them, such as protein can dehydrate you ( just drink more water ). When your body is breaking down protein and it releases an acid that causes problems with ur bones is a reason why companies have calcium in their protein products. Then with the “issue” with extra calories from “protein rich foods” is an “issue” with all foods rich in nutrition. ( just exercise so the protein is used to built muscle and the calories used up as fuel for the workout). Hope this can get rid of the fear of “protein’s negative affects”.

  • I weigh 195 I eat about easily over 200 grams of protein a day. I drink a gallon of water a day. I workout 4-5 times a week so honestly this probably just goes for the average person

  • Too much protein has definitely help me develop more strength but lose absolutely zero weight, not 1 pound with an hour and a half each gym session 4 to 5 times a week.I’ve been gyming hard and sticking to a strict diet and I definitely regret upping my protein intake. My strength and endurance have gone up, but I also may have actually gained more weight

  • Type 2 diabetes is caused by insulin resistance, which yes, is usually caused by taking in more carbs than a person needs, either simple or complex. It all gets broken down into glucose in the body.

  • Thank you for informing me about this. I have eaten 3.5gr of protein per kg body weight since the video released. Not only have i lost bodyfat but ive increased my total calorie intake by a lot. Usually when i dieted i need to eat 1900kcal. Now ive eaten about 2600kcal and i feel great.��
    Im also a Vegan bodybuilder

  • How can anyone take health/nutrition related science seriously when it seems every few years some new study comes out with completely opposite results to the previous findings? And worse, it often takes the health authorities years if not decades to update their guidelines and health advice, leading the masses to make poor health decisions in the process. This is why I base my diet around principles and tradition. If it worked for humans for thousands years, there’s no reason it should stop working now. Eggs, saturated fats, red meat, high protein diets, dairy…if any of this stuff was actually bad for us we wouldn’t have made it this far as a species.

  • to much preotein can make you fat… it happened to me i learned my lesson pssst pssst i did carnivore diet for 3 months i have stupidly hunger issues strill trying to fix

  • i eat about 120 grams each day, but i also hit the gym almost everyday ( cardio on my day off), when i dont go to gym i dont take my protein shakes from which i get about 65 gms of protein each day. There are many factors you have to keep in mind for healthy intake of protein such as gym, height, weight, even the place where you reside, even your age.

  • 1g per pound (about 2g per kg) should be enough, too much converts the unneeded protein to carbs. Imagine eating 50g more protein than you need. Might as well eat a slice of bread at that point. Keep protein as needed, carbs as close to 0 as you can and the fats high. 1g per pound protein fill rest of calories whether ur cutting or bulking with fat.

  • Moderation is key!
    However, your calculations of body weight in Kg x 0.8 = Daily intake of protein in gm. Is only right if someone who is not very active. If someone is more active needs a little more, and if someone who is an athlete, has bigger muscles or wants to build muscles than he/she needs a lot more! I still dont think they should just drink more protein shakes, I think that the whole body building industry are trying to sell us more than we actually need to have its benefits. At the end, everyone is different, try different things and see the results.

  • I disagree with your last statement claiming that 50gs is the max beneficial amount of protein to take. Do you have any evidence or data proving this? It doesn’t make logical sense that 50gs of protein from shakes can be beneficial but more than that is somehow non beneficial. What physical or chemical process about whey protein causes 50gs to cause the same effect as 80gs. As an level intermediate lifter my opinion is that if you need 80gs more protein and all you have is whey, consuming that whole 80 is better than just stopping at your 50cap

  • Idk if they are bad for your kidneys, but if you have a giant change in diet, keep an eye on your blood work. I got kidney damage. In my 40’s, (I’m skinny), had a body builder type roommate showed me how to work out, awesome. Went sorta stupid, ate like a teenager, with very high protein, protein drinks, etc. Woud up with light kidney damage and put on about 20 lbs of mostly fat. I’m still a fan of working out, but watch you’re blood work. My doc said he thought there was something with the protein drinks that was bad, because he had problems with them also. I’m a lot smarter now and cut out the protein drinks and eat in moderation. (I did keto for a month, dropped the fat, but it made my kidneys worse so went back to balanced. Keto was awesome but not if your kidneys are compromised, watch your blood work.

  • Well, i do believe protein has more pros then cons.. but if it does increase calcium absorption, and leads to a higher excretion of said calcium through the urinary system. Stands to reason that it puts you at a higher risk of developing kidney stones, which can be pretty damaging to the kidneys, ureters, bladder, and urethra.

  • EDIT** Yeah, but 1g of protein is 4 calories compared to 9c/g of fat. Like if you’re talking about macronutrition, people who are fit are more likely to consume a greater % of proteins than the others.

  • If you’re going to eat lots of protein, ensure that it’s plant-derived (apart from soy protein isolate). This study showed that:
    High protein intake is linked to increased cancer, diabetes, and overall mortality
    High IGF-1 levels increased the relationship between mortality and high protein
    Higher protein consumption may be protective for older adults
    Plant-derived proteins are associated with lower mortality than animal-derived proteins
    So eat plant protein instead of animal protein like beans, lentils, tofu, whole grains, and vegetables (though soy protein isolate has also been shown to increase IGF-1 but not as much as animal protein)

  • After taking whey protein daily for two months, I developed a kidney stone that became infected. Because I was also on blood thinners, I had to wait five days without thinners before the stone could be broken up so that I could pass it. This was a bad, painful experience. I no longer use whey protein.

  • Typical half truths for “Fake News / Corporatism” (acid in blood pulls calcium from bones [decades-old dogma], actually calcium is pulled from foods eaten or muscle of eater); plus massive difference between animal & vegetable protein effects on human body!!:-(:-(

  • the byproduct of protein is uric acid. which is a waste that goes to your kidney to excrete it through urination. but if you have loads of protein = uric acid, flood or excess or hyper uricemia will occur, it will go back to your system, and this will slowly turn into rocks, it crystalizes and now you have gout, a form of arthritis, and goodbye delicious oysters, seafoods, meat and goodbye world. you’ll start drinking meds but in return it will take your life away since your liver will now be the burden of your intakes of medicine. It will poison you. but i found a solution, apple cider vinegar, is all you need baby.

  • Very informative vid. I had to switch to whey isolate as standard whey left me constantly bloated etc. After switching I could really notice the difference.

  • Hey PictureFit, I will be able to get 2.3g/kg Protein per day but what should the split be for carbs/fats? I’ve read that too little fat will mess with your hormones and that’s a big nono for me.. What do you recommend for daily fat intake? 1g/kg?

    Thanks!

  • Last month I started going to gym, eating a lot of carbs, fat (dirty diet) a gained 6kg. But fluctuating to 48 whenever I missed eating because of drinking. Now for 3 weeks I’m in a strict protein diet (High protein low carbs) my weight isn’t changing, but I’ve noticed I burned a lot of fat and muscle size are getting big. Is it possible that I’m burning all my fat and gaining muscles that is why my weight is the same but I’m getting bigger?

  • My friend lost 25 kg in a month and building a super amount of muscle while eating 7 times a day and drinking about 5-8 shakes a day plus working out for 3 hours on avg. every day
    It proves that hardcore dedication will get you amazing results

  • There are many contradictory studies, many conclude that, simply put, extra protein puts you in a higher risk of kidney failure due to the extra work they do to filter out excess/un-needed protein.
    It makes sense, as like anything, if something is overworked it fails faster. I don’t know what to believe anymore, every finding has its contradiction… Nice content though ��

  • Myth Buster: Is the average guys who gyms 4-5 times a week required to consume 1.5 x body mass of protein (in grams) per days? e.g.: 70kg guy would need to consume 105g of protein per day, even when not working out…

  • This is Bull shit. If you’re wprking out on a regular basis, have a very labor intensive job or are dealing with any kind of of depression or anxiety you’re going to need more because you need the amino acids for your brain and muscle repair.

  • Too many calories make you fat. Whether its from protein, carbs, or fats. If you consume more calories than your body is burning, you will gain weight.

  • whoa whoa whoa wait a sec. i just did the calculations and according to them you want me to eat 166 grams of protein A DAY?! HOW DO I EVEN DO THAT?! I’d have to drink at least 2 protein shakes and eggs and chicken and whatever else and drinking just one shake makes me super full already not to mention sleepy! lol, this weight loss / muscle gain journey im on sounds so complex, but im glad i found your channel to help me out.

  • Hey Jeff, thanks for the vid!:) I did not get the Diabetis comparision tho, in my understanding a high intake of sugar over a long amount of time does actually cause diabetis? Thanks for your answer!

  • If you don’t watch your calories, it actually can. Protein like carbs, has 4 calories per gram. If you eat more calories than you eat and you don’t do sufficient resistance and cardio training, you will gain more fat than muscle, regardless of how much protein you eat. Although protein has a high thermic effect, some of that energy can still be recovered through a process called gluconenogenesis. This is where your body turns excess protein into glucose.

  • for a consrevative calories needed for 1000 calories is 100gm pcarb   50gm protein and less than 20 gm of fat  i gm of proteini adds 4 calories  and most cal should comr from carb not ptotein as this  good doctor says fat is cal laden meaning each gm of fat gives high 9 cal almost doublle amont of cal than 1 gm of cab or protein But some drs Like ATKINS of Atkin Diet suggest low carb high protrin cntratry to his advise  Dr Atkin thinks its better to get less calories from carb as we eat moroe carb and icnreasing protien  would cal from increased protron intake to equal calores to usual under 1000 cal producig diet of protien carb and fat.

  • Too often, when my friends see the supplements I take, they without any consideration just blurt out “this is bad for you you are going to destroy your liver”.

  • Will I gain a lot of weight if I change my diet from high protein diet to more ‘normal diet'(like lower the protein intake to a ​normal amount and more carbohydrate intake)?

  • We need balanced meal. Protein, grain, vegetables, fruits, all and variative. Human are dynamics and aerobics creature.
    Greetings from Indonesia

  • Common myths:

    Working out will bring you back pain
    Eggs will bring you adverse blood lipid levels
    All these whey supplements will destroy your organs
    Meat is bad
    Fat is bad
    Dairy is bad
    Sugar is ok
    You have to train with short rest intervals or you will never get results
    What the hell is volume?

  • a sports dietician recently told me that Whey Protein is highly processed and the amino acids in it could be easily broken down and the protein in it stored as fat (even in a caloric deficit). he also advised me to stay away from whey and replace it with more meat, fish & chicken. Thought on that? Should I really ditch whey if I’m going for body recomposition??

  • You could have mentioned that at some point, too much protein can be detrimental if it comes at the expense of other nutrients. A lack of fats (hormonal issues), carbs (energy during workouts, particularly anaerobic) or fruit & vegetables (micros & fiber) should be avoided.

  • Great review on protein and kidney/bone let’s not mislead viewers into thinking high protein is ‘safe’ from side effects. There’s a trade off here: high protein’s side effect is less longevity. You can’t have it all!

  • For the average sedentary inactive person on the street, this may be true.
    This is hardly true for those with an active life, via an intense job or just being an athlete.

  • If you consume too much protein and excess your total caloric intake protein may be metabolized to glucose. The glucose if not used for energy may to used to produce, acetyl-CoA. Acetyl-CoA can be converted to triglyceride for storage in fat.

  • Sir please make videos on protein digestion i face lots of problem in digesting protien after trying many things like apple cider vinegar,high fiber diet water intake nothing seems to work

  • This is so horribly researched, that as an academic one can’t help but laugh! Protein has the highest thermic effect of food; is highly satiating; and preserves muscle during fat loss phases…this is utter hogwash!

  • This is a lot of outdated facts and studies that many have been disproven. To much protein does not lead to leached protein it may cause less calcium to absorbed but studies show now that it doesn’t leach from your bones. Careful were you get your facts kids.

  • Inuits reportedly have terrible osteoporosis, which is not rebutted by this video. And kidney function is worse, due to inflammation, caused by high protein intake. Reconciling this video with Dr. Greger’s vegan arguments is not possible. I remain flummoxed by the vegan vs. protein debate.

  • This might be true but only applies to people who don’t work out.
    If you do a lot of training, especially strength training then you‘ll need much more protein.

  • Completely wrong. First you need to calculate your lean body mass. Substract the body fat percentage from your body weight. Then eat around 1g per kg of that. Everything more than that will make you gain weight because it’s turned into glucose and if that’s not burnt off it will turn into fat. So answer: yes, too much protein will make you gain weight and it’s also unhealthy

  • After a month of eating around 350grams, mainly coming from pork, without supplements, with 84,5bw before now im 87 with a six pack first time in ma life

  • The key point is that high protein has an acid ash, and acidosis (even mild acidosis) does, other things being equal, increase loss of lean tissues including bone. See papers by Sebastian and others, pubmed. Acidosis also hurts the kidneys. All easily preventable by increasing veggie intake, or by taking bicarb, preferably potassium bicarb. And remember tomato paste: cheap, highly-concentrated, convenient alkaline veggies.

  • Finally, you got it! a calorie is not a calorie that also applies for Carb and Fats. If I eat for one week only fat and meet (Keto) I will loose several Kilos (not water weight because I considered the maximal water weight loss for carb loss) my muscles weight increase and of course my fat goes down dramatically. If I add carbs >50g (for the same amount of fat in calories) then the effect is gone, because the insulin stop fat burning (no changing of total input of calories). My fat loss stops and I am getting more hungry. (See the “That Sugar movie”).

  • The average person doesn’t get enough protein in their diet and athletes need a lot more than most people and they are often short if the don’t supplement with whey powder.

  • Happy New Year everyone! Hope you have a nice relaxing day! Please let me know any common myths you’d like to hear me cover in a future episode (I’m taking notes)

  • Im a little late to this party, but this link here: https://www.healthline.com/health/too-much-protein#recommended-daily-protein
    It says excess protein is stored as fat..is that inaccurate?

  • This doesn’t take a person’s lifestyle into consideration. what if you’re an athlete or bodybuilder. of course this is going to say that it’s too much protein or calories, but it all depends on one’s activity level, ie type of sport etc. Terrible representation of the topic.

  • Watch Down to earth, with Zac Efron, netflix. Researchers found out that the longest living people on earth, all reach high age, with Low protein diet. I think that’s a proof that high protein is just not healthy. Maybe even dangerous for top sporters.

  • Yeah all the science I’ve reviewed states that for any sort of muscle building focused lifestyle you needs 1.3g 1.7g or even up to 2g per kg of bodyweight per day. Standard diet according to many diet trackers is 90g. So let’s say you weigh 230lbs, that’s 104kg about which means we’re talking at least 184g protein per day there abouts. Now if we’re talking big tall guy like me, looking for muscle gains while lifting heavy, many calculators have me at 236g protein per day. Considering I don’t eat remotely enough to cover that amount…that’s a lot of protein shakes:’D, and way more that 50g’s mentioned in this video:D.

  • If you’re vegan, your nitrogen balance is well maintained because your blood becomes fairly alkaline from lack of animal products and default intake of foods high in antioxidants, and just drink water and eat plenty of fiber, and exercise and maintain your blood pressure and sugar levels, common sense durdurdur durrr…

    This video was complete BS in the sense that it didn’t refer to those “studies” directly and it lacked many other complex variables that work together in maintaining a healthy lifestyle. You can’t make claims without supporting evidence, obviously adults don’t know how to make good arguments. BI, please, don’t cover anything related to health and lifestyle, you guys are horrible at it.

    Nice try. I give you an “F” for effort.

  • All depends on if you’re hitting the gym a lot. If not, then 0.8 is fine, working out 3-4 times a week requires a lot more protein.

  • Hey, I’m following this diet of having Food in 2hrs and fast for 22hrs. The only food I’ve been having is chicken (approximately 900g in 3days) and I’ve reduced around 6 kgs in the past 2 weeks with no exercise. I’m wondering if I’m doing anything wrong, if I am can you please correct me?

  • I feel like the comment section is going to be filled with vegans that are like “see this is why meat is bad and you should not eat it.”

  • I don’t agree. An unnatural amount og protein intake can have a bad impact on your liver and kidney function. Another thing is that protein gets broken down into ammonia which can lead to protein poisoning if your protein intake is too high. What are your thoughts on this?

  • At 3:30 please don’t believe him. Extremely high protein diet can make your blood nitrogenous from excessive protein consumption. Kidney problems or not it’s never good to do damage to your kidneys. Although you only need 1/3 of a kidney to live, why hurt yourself? Many more people will watch this video than see this comment:( be safe.