The Tamesis
It feels like everyone is talking about hitting their protein goals. And for good reason: Protein is an important part of any diet, as it helps build and repair muscles, skin, hair, nails, and aids in important metabolic functions like hormone production and the immune system.
“Protein should be the protagonist in any diet,” says María José Crispín, MD. “But you shouldn’t rely on a single source, like chicken or eggs every day. Instead, a variety of protein options is the goal.” Dr. Crispín listed sustainably farmed fish, eggs and organic dairy, as well as vegetarian protein sources like nuts, quinoa and lentils.
Dr. Crispín also shared another cautionary tale: Yes, you can eat too much protein. Now, when it’s found in candy, coffee, popcorn, and more, it’s more important than ever to eat it in moderation. More on this below.
How much protein do you need?
The answer is not as simple as you think. A general rule for normal, active Americans is around 2 grams per kilogram of body weight, but this number will change if you expect to gain muscle mass or are extremely active. If you hate math, here’s a calculator to estimate the math that works for you.
If you don’t like weighing grams of each meal (that’s a bit extreme), registered dietitian Lisa McDowell has a simple rule of thumb: “You want the protein on your plate to be at least the size of your hand.” Thirty grams, it’s easy to measure.
How to tell if you need more protein
People who don’t eat enough protein typically show four symptoms: fatigue, loss of muscle mass, severe hair loss, and always feeling hungry (even after eating). “Eating a balanced diet that includes protein is key to maintaining a functioning immune system and regulating hormones,” says nutritionist Mariana Pérez-Trejo Soltwedel. Fashion in the past.
How to tell when you’re eating too much protein
So what happens when you eat too much protein? “International Society of Sports Nutrition research shows that the body can use an average of 20 to 30 grams of protein after a meal,” says Brittany Towers Lewis, also known as the “Black Food Scientist.” She adds that this number may be higher if you require more muscle repair through frequent exercise. “But if you’re sitting at a desk all day, your body doesn’t need a lot of protein, so your body can’t take full advantage of it.”
In addition to wasted nutrients, there are other physical problems: “You may increase your chance of developing kidney stones,” says Lewis. A diet high in animal protein but low in carbohydrates can increase acid levels in the kidneys. If you already have kidney problems, the situation may get worse.
For most people, sweets, popcorn, coffee, etc. with added protein are not necessary and are likely to fall into the realm of excessive consumption, Lewis said. “The average person doesn’t need to eat this every day. What’s more important is the quality of the protein.”
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