Finding the Right Protein Balance for Optimal Health

Protein can be found in every part of your body, from your hair to your bones. Protein is a macronutrient essential for a wide variety of functions. While it’s an important part of a healthy diet, eating too much protein could adversely affect your health.

Let’s explore the many roles protein plays in your body, how much you need, and how much is too much.

What Is Protein?

Protein is a macronutrient found throughout every cell and tissue in your body. It is made from basic building blocks called amino acids, which are attached to one another in long chains.

Amino acids can be classified as either essential or non-essential. Your body cannot make essential amino acids which must be obtained through your diet. Non-essential amino acids can be produced by your body and therefore do not need to come from food.

Because your body is continuously breaking down and replacing protein, you need a constant supply of protein from the foods you eat to help support your health and well-being.

What Does Protein Do?

Builds muscles and repairs tissues.

One of the key roles of protein is to build and repair tissues throughout your body. This includes muscle tissue, which is continually broken down and restored in response to exercise.

Adequate protein intake is essential for maintaining and building lean muscle mass, which is important for strength and mobility. Additionally, protein is necessary for the growth and repair of other tissues, including skin, hair, nails, and bones.

Creates enzymes and hormones

Proteins play an important role in producing enzymes and hormones critical in regulating various bodily functions. Enzymes are proteins that act as catalysts for many chemical reactions in the body, including digesting food, muscle contraction, and producing energy.

Hormones, on the other hand, are chemical messengers that are produced by the endocrine glands. They help to regulate many different body functions, including growth and development, metabolism, and reproductive processes.

Supports immune function

Many immune cells are made up of various proteins. For example, antibodies are specialized proteins that help to identify and destroy foreign invaders, like viruses and bacteria.

Proteins are also involved in cytokine production, which tells your immune cells where to go and what to do to keep your immune system working optimally.

How Much Protein Do You Need?

How much protein you need will depend on factors like age, sex, activity level, body size, and health status.

As a general rule of thumb, the RDA for adults is approximately 0.8 grams of protein per kilogram (kg) of body weight. However, it’s important to note that athletes and people engaging in intense physical activity may require more protein to support muscle growth and repair.

According to the Academy of Nutrition and Dietetics and the American College of Sports Medicine, athletes should aim for 1.2 grams and 2.0 grams of protein per kilogram of body weight each day.

How Much Protein Is Too Much?

While protein plays many important roles, there can be too much of a good thing. Your body breaks down the protein you consume into amino acids. Excess protein is metabolized and excreted in your urine if you’re eating more than your body can use.

While this appears to be harmless, for some people, too much protein may cause some health concerns. Some research suggests that eating more than 2 grams of protein per kilogram of body weight may unnecessarily burden various organs.

Signs You’re Eating Too Much Protein

Digestive issues

One of the most common signs of excessive protein intake is a wide range of digestive symptoms, including changes in bowel habits. Digestive issues may occur due to a lack of fiber that often accompanies high-protein diets. Low-fiber diets can lead to a sluggish GI tract and negatively impact your gut microbiome.

Dehydration

When you consume excess protein, extra nitrogen is produced, which needs to be flushed out with water through your kidneys. Eating too much protein can place an extra burden on your kidneys and potentially encourage dehydration.

Weight gain

While moderately increasing your protein intake may help with weight loss, eating too much protein may have the opposite effect and could promote weight gain. Excess protein can be converted into glucose and stored as fat in your body, which may contribute to added pounds.

Takeaway

While protein is essential, eating too much can negatively impact your health. The amount of protein you need will vary depending on factors such as your age, weight, activity level, and health status. It’s best to consult your healthcare provider to determine your unique protein needs and develop a healthy eating plan that works best for you.

By Emily Hirsch, MS, RD

References:
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4. Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes, The role of protein in weight loss and maintenance. Am J Clin Nutr, Volume 101, Issue 6, June 2015, Pages 1320S–1329S, https://doi.org/10.3945/ajcn.114.084038

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