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Can You Have TOO MUCH Protein?


My love for… protein… is no secret. It is the chief macronutrient emphasized when
planning a new fitness goal. General protein guideline is to get roughly
0.8 grams of protein per KILOgram of bodyweight, an amount currently debated within the nutrition
industry. Some suggestions have placed the minimum closer
1 to 1.2 grams per kilogram. But it’s clear, consuming more protein than
the RDA paired with exercise do show better results in body composition and overall strength. The ambiguity of an optimal amount however,
has us sometimes asking: How much is too much? Indeed, there are some cause for concern with
excessive protein intake, most of which relates to the kidneys. Chronic kidney damage might be accelerated
with prolonged high protein intake. High protein diets might increase glomerular
pressure, negatively impacting blood filtration and renal sufficiency. In long-term cases, high protein diets have
also been linked to the development of kidney stones. Potential liver issues with acute high protein
fluctuations has shown to induce higher AST and ALT levels, measurements indicating possible
liver damage. Some issues were also brought up about bone
health, where protein-induced acidity might negatively impact calcium absorption, potentially
leading to issues like osteoporosis and increased risk of bone fractures. But… all of these issues must be put into
complete context. In terms of bone health, although sound in
theory, no strong evidence has ever shown protein-induced acidity to be an issue. Findings even suggest that protein increases
intestinal calcium absorption and bone metabolism, which supports bone health. The one study showing protein negatively impacting
the liver was observed in mice. The mice were given an unnatural diet where,
after fasting for 48 hours, half of their entire dietary intake was casein protein. No human evidence has ever shown high protein
intake impacting the liver. And finally, in the case of the kidneys, the
problem with high protein is indeed legitimate, but this primarily applies to those with an
already existing kidney problem. In that case, then restricting protein is
definitely recommended. For healthy people, the evidence again…
is sorely lacking. And for those wondering about goals, whether
you want to lose weight or build muscle, more protein almost always correlates with better
results. But does that mean that you should just eat
all the protein you want? Well, no, simply because, after a certain
amount, the benefits don’t really get any better. In fact, more protein can be HURTFUL to your
goals. Too much while losing weight makes it difficult
to stick to the diet since more desirable foods are limited. Too much during a bulk makes it harder to
reach your calories since one, protein tends to make you feel full quicker, and two, protein
digestion is energy costly, requiring you to eat even more. In the end of the day, what is considered
too much for you? Well… it… DEPENDS… on a few factors. First is the state of your kidneys, where
lower protein is recommended when issues exist. Make sure you check with your doctor to see
if you have any underlying problems. Age might also be of a concern, where the
older you get, the more protein you need to fight off age-induced muscle loss known as
sarcopenia. And of course, it depends on your goals, where
you should at least reach RDA, but anything more than roughly 2.5 grams per kilogram is
unnecessary. Feel free to check out my protein video for
a more in-depth approach. Ultimately, my advice is that you always aim
for high quality protein and eat as much as you feel that you need, just don’t overdo
it. I would love to hear your take on protein
intake, so please feel free to share your thoughts in the comments. Also, make sure to follow me on twitter, facebook,
and Instagram if you want some more PictureFit content and updates. As always, thank you for watching and get
your protein! … Just not too much.

Randall Smitham

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100 COMMENTS

  1. PictureFit Posted on December 19, 2017 at 9:57 pm

    Yes, the ultimate "It Depends" answer is back. But please ensure that you watch and listen to the factors of dependence! 😉

    Reply
  2. Brad Savvy Posted on December 21, 2017 at 1:49 am

    Could you tackle the soy controversy in the future?

    Reply
  3. O'Zeus Posted on December 21, 2017 at 2:54 am

    Can u make a vid on how ankle weights arw harmful

    Reply
  4. shazlfc ronaldo Posted on December 21, 2017 at 3:16 am

    Can you do a video on incline and decline and what’s the purpose ?

    Reply
  5. OPSlingShot Posted on December 21, 2017 at 6:30 am

    Can you do a plateau video? please

    Reply
  6. Luke Oliva Posted on December 21, 2017 at 6:46 am

    Isn't it 0.8g per lb of lean bodyweight?

    Reply
  7. ProPhilosophy Posted on December 21, 2017 at 8:46 am

    What about diverticulosis? Surprised you missed that one…

    Reply
  8. Thor Posted on December 21, 2017 at 10:28 am

    Your videos are incredibly well researched (I have cross checked many of them). Thanks to your channel I can reliably learn from your videos now without fussing too much about the authenticity of the data shown, which is a problem with many channels out there. Your videos are also incredibly well structured, making them easy to follow.
    Thanks and keep rocking.

    Reply
  9. DIESEL king Chris Posted on December 21, 2017 at 10:29 am

    Thanks great videos.

    Reply
  10. MrLeahparonid Posted on December 21, 2017 at 10:42 am

    Wait… Is it 0.8g of protein per kg bodyweight or Lbs body weight?

    Reply
  11. Mason Smith Posted on December 21, 2017 at 11:06 am

    INTERVIEWER: "What is your greatest skill?"
    Me:"I can gas everyone😏"

    Reply
  12. Spectrum The Originator Posted on December 21, 2017 at 1:57 pm

    So nursing school didn't lie to me after all. Great information! Thank you

    Reply
  13. Fitness IQ Posted on December 21, 2017 at 4:10 pm

    Now I know why they tell personal trainers do not give diet advice because someone can have a kidney problem and you could kill them by tell them to have more protein and then get sued

    Reply
  14. Sunny D Posted on December 21, 2017 at 8:31 pm

    Omg this guy is amazing I love him

    Reply
  15. IronAmbition Posted on December 21, 2017 at 9:44 pm

    Is natural body building a lie?

    Reply
  16. Aleksandar Djurovic Posted on December 21, 2017 at 10:32 pm

    Soooooo 🙂 Nice subject and like you sad go to doctor, because in my case "urine acid" is always high if i eat good food 🙂

    Reply
  17. Tamás Posted on December 21, 2017 at 11:02 pm

    Heyy Picture Fit! I have an offtopic question: Can Glutamine cause excessive sweating?

    Reply
  18. anakin yu Posted on December 22, 2017 at 1:33 am

    is it 0.8g of protein per KG or Pound? o.O

    Reply
  19. FinestInstinct Posted on December 22, 2017 at 1:38 am

    But too much protein causes a big insulin spike, which isn't good for everyone especially those trying to lose weight.

    Reply
  20. zeem mohd Posted on December 22, 2017 at 4:55 am

    Its been 3 month since ive been workout. But it seems tht nothings happened. Help me 🙁

    Reply
  21. Fascinerend Posted on December 22, 2017 at 11:08 am

    What about hardgainers? They need alot of protein right?

    Reply
  22. Matthew Carranza Posted on December 22, 2017 at 6:49 pm

    Do you think that you can do a video on your opinion about oxygen deprivation masks or high altitude masks? Are they actually helpful or are they just a huge scam? I'm asking this because I want to start marathon training and I want to know if a high altitude mask would actually be worth my $75+.

    Reply
  23. Ryan Hoffman Posted on December 22, 2017 at 9:15 pm

    I wasn't even watching this video right now, I was in the middle of a work out… and I just realized how fireee you are!!! I had to come to your recent video and say this.

    Keep up the work!
    And eat your protein

    Reply
  24. Adio Aurel Posted on December 22, 2017 at 9:22 pm

    Is it recommendet to do stretching after workout or will this effect the muscle growth in a rather negative way?

    Reply
  25. Ray Simone Posted on December 23, 2017 at 3:03 am

    One thing is whey protein is definitely not the answer to your protein needs. Dairy is pro-inflammatory. Whey protein = Inflammation = health complications

    Reply
  26. Syed Suleman Shikoh Posted on December 23, 2017 at 5:44 am

    @picturefit i love how you explain all of your topics.

    Reply
  27. FaltosoO Posted on December 23, 2017 at 8:24 am

    Glomerular pressure 😀

    Reply
  28. Zaid Husain Posted on December 23, 2017 at 1:30 pm

    My fav channel on you tube!

    Reply
  29. Hamod TV Posted on December 23, 2017 at 3:25 pm

    your videos are awesome you should get 10 m subs ,,, but ,can you please make a video about steroids please ?! >!<>?

    Reply
  30. Calvin Ong Posted on December 23, 2017 at 3:45 pm

    PictureFit, is it okay to consume more than 2 types of supplements (such as whey and creatine) at the same time? Thank you

    Reply
  31. Nolan 17 Posted on December 23, 2017 at 4:00 pm

    Hey Picture Fit could you do a video on elelvation training masks?

    Reply
  32. IVIYSPACE Posted on December 24, 2017 at 2:06 am

    ACTUALLY, Anything above 10-20% of your diet consisting of protein is extremely bad for you. read the"China study". it's the most compressive nutrition study that had ever been done. by the way, "high quality protein is not any animal protein, it's plant based protein.

    Reply
  33. Adithya Lal Posted on December 24, 2017 at 3:43 am

    Could you please make a video on pure strength training?

    Reply
  34. Jacob Kelly Posted on December 24, 2017 at 8:40 am

    Hi! Can u please do a video of the chance of psychosis from drugs, especially weed? If u decide to, can u please include chance of psychosis from weed and drugs with mental health problems running in the family. And is there anyway to lower chance of psychosis? Thank you!

    Reply
  35. Brawn strawman Killer Posted on December 24, 2017 at 2:39 pm

    Please make workout vedio to increase height

    Reply
  36. Kevin Le Posted on December 24, 2017 at 10:21 pm

    So you're saying I CAN have that extra turkey?

    Reply
  37. Dragon Nixon Posted on December 24, 2017 at 11:02 pm

    can you do a video on eggs, how many is too much…? 🙂

    Reply
  38. the wretched Posted on December 25, 2017 at 1:12 am

    so…what about gout? it depends?

    Reply
  39. carlos salazar Posted on December 25, 2017 at 8:06 am

    What about people who have one kidney?

    Reply
  40. SS SOAP FACTORY 1944 Posted on December 25, 2017 at 3:32 pm

    I ask in another video about smoking weed and start with exercises I want to know how negative can be smoking and exercises

    Reply
  41. Funky Ferdi Posted on December 25, 2017 at 6:15 pm

    my mom always told me that eating a lot of protein would ruin my kidneys, and after googling i found out that as stated only people with already existing problems are of risk..
    hated that it seemed like she was right when i got hospitalized for my fucked up kidneys earlier this year

    Reply
  42. Ludvig Westerholm Posted on December 26, 2017 at 9:37 pm

    3:23 it accidentaly says .08g/kg, when it should say .8g/kg

    Reply
  43. Christian Iaizzo Posted on December 28, 2017 at 1:32 am

    2.4g per kg

    Reply
  44. Frankie Wotton Posted on December 29, 2017 at 3:11 am

    I appreciate you always saying “might” “may” etc. Nothing is ever certain in science; real scientists humble themselves to this principle, but always strive for new knowledge.

    Reply
  45. Joachim Larsen Posted on December 29, 2017 at 7:16 pm

    My diet has 200g protein and 3000calories and i am 65kg, is that too much protein?

    Reply
  46. Ss T. Posted on January 6, 2018 at 2:23 pm

    Hi PictureFit, can you make a video about the different types of protein powders (like protein powder of milk, vegetable, egg, beef, etc.). What's the difference, when you should drink it and why. 🙂

    Reply
  47. Mecnun Mehmed Posted on January 7, 2018 at 10:51 pm

    I am 90 kil=200 ibs and i take 200-220 g of protein every day

    Reply
  48. Jonny Posted on January 8, 2018 at 6:35 am

    Can you a video on Whey vs Pea Protein?

    Reply
  49. Pavel Martchenkov Posted on January 11, 2018 at 2:30 pm

    At 3:24 shouldn't RDA be 0.8 instead of 0.08g/kg as indicated at the beginning?

    Reply
  50. Muhd Azmier Posted on January 13, 2018 at 3:07 pm

    remind me of matt stonie..drink whole arnold protein in few minute

    Reply
  51. Mr Pickles Posted on January 16, 2018 at 12:43 am

    I'm on a bulk I am 24 years old I, weigh 146lbs and am 5 4" I just started tracking my calories and protein today I had 4015 calories and 246 g of protein does this sound like too much? I didn't intend to have this much protein it just kind of happend with eating lots of chicken and tuna and eggs noodles also have a suprisingly high protein content.

    Reply
  52. Wilbur rodriguez Posted on January 17, 2018 at 7:32 pm

    This channels name should be changed to "It depends"

    Reply
  53. Ronnie Duong Posted on January 18, 2018 at 6:56 am

    Hi. I would like to know if I can eat McDonald’s chicken salad to replace my lunch meal for muscle building.. I am a real picky eater and it is hard for me to find any food suitable to settle in with. Please help. Also. If yes, how many meals can I replace?

    Reply
  54. Wiktor Cichoń Posted on January 31, 2018 at 11:43 am

    But what about the gout (podagra)? This disease seems to have a strong corelation with excess protein in the diet.

    Reply
  55. Pathebach Posted on February 5, 2018 at 2:11 pm

    There has to be a mistake, it's grams per POUND, not gram per KG

    Reply
  56. official shinigami Posted on February 12, 2018 at 8:37 pm

    I weight 180 and today i ate around 266 g of protein is that bad? Should i lower my protein intake or keep it ?

    Reply
  57. Matt Avent Posted on February 22, 2018 at 11:10 am

    Used to take in like 150-200 grams of protein a day now I take in 80-100 grams and feel a lot better for it as well as saving a lot of money. Still making strength gains and in better shape as well. There’s a lot of bullshit which is gospel in the fitness industry which just doesn’t have any real decent research behind it, protein intake being one of the big ones.

    Reply
  58. rhythmandacoustics Posted on February 26, 2018 at 11:43 pm

    Too much protein can turn into fat by some process called Gluconeogenesis.

    Reply
  59. Nguyen Duong Posted on March 1, 2018 at 7:37 am

    At 125lbs 5'3 Skinnyfat, im consuming 260g of protein because im keeping my carbs <50g and cant source enough fats to reach my caloric surplus. I understand this is too much but what am i supposed to do? Or should i have a caloric deficit while having no carbs and enough proteins and fats to maximize fat loss and lean muscle gain.

    Reply
  60. je SANSIA Posted on March 2, 2018 at 1:40 pm

    If you fast for 40 hours can you make up for loss protein? like after my 40 hours is up can i take double of what i would eat yesterday so i should be getting 80G a day can i do 160G Because i fast for 40 hours and still get the benefits of fasting?

    Reply
  61. Fredrik von Matern Posted on March 10, 2018 at 2:58 pm

    Protein generally tastes good, especially whey and casein is very cheap in Sweden (because meat, milk and eggs is expensive) and the increased energy cost of metabolising the protein allowes me to eat even more calories than I would need on a diet with less protein.

    I am clearly eating more protein than I need, but I like the taste and the glykose converted from my overconsumption is most likely stored in my muscles and used in my next workout.

    Reply
  62. EAWingZeroGundam Posted on April 16, 2018 at 4:59 pm

    Thank you for debunking these studies man

    Reply
  63. ulkord Posted on April 22, 2018 at 10:35 am

    3:24 0.08g/kg? Did he mean 0.8g/kg?

    Reply
  64. Papyrus The Royal Guardsmen Posted on May 7, 2018 at 3:21 pm

    Whey too much Brotein

    Reply
  65. Faizan A Posted on May 17, 2018 at 4:21 am

    The kidney thing can be fixed by a higher water intake. Although I agree that there's definitely a ceiling for consuming protein before diminishing returns get involved, most people aren't getting enough protein so recommending a higher protein intake can only result in benefits to health.

    Reply
  66. David Kučera Posted on May 25, 2018 at 8:43 am

    So I have a question which I'm already looking for an answer for over a month now everywhere possible (videos, scholar.google, literature etc.) without getting a clear answer. When you look at packages of, lets say, protein powder, you see that there is a kcal value listed. Meaning that eating this, you'll consume so much calories. However my understanding, and as mentioned in this video as well, is that the human body digests protein only in the worst case scenario, starvation for example. On all caloric counting sites you see protein having a caloric value. What do you think? Should there be an asterisk or should the protein caloric values not be calculated at all? These calories can make quite a difference in your diet if you're trying to follow a certain number of calories.

    Reply
  67. ItsSlang HD Posted on June 11, 2018 at 3:31 am

    How may protein and crabs and fat and calories is in 113/122g or 4oz of chicken breasts is

    Reply
  68. Salamakis Salaman Posted on June 14, 2018 at 5:58 pm

    Protein is bad

    Reply
  69. Ca Chow Posted on June 16, 2018 at 6:30 pm

    Ah yes, the old 3:01

    Reply
  70. rasul 7 Posted on July 12, 2018 at 1:59 pm

    Picture fit is the type of guy to answer “it depends” when someone ask how you are doing

    Reply
  71. Nine Tailed Fox Posted on July 20, 2018 at 12:03 pm

    Too Freakin Protein You'll be The Strongest Man In The World

    Reply
  72. DEFREEZED 27 Posted on August 7, 2018 at 8:24 pm

    Not only from protein can you get kidney stones but from not drinking enough water.

    Reply
  73. xinic5 Posted on August 14, 2018 at 6:56 pm

    I eat half a chicken a day….

    Reply
  74. nopochki Posted on August 30, 2018 at 8:29 am

    prooootaaaaane ….awww yeeeeaaaah

    Reply
  75. SquidCake Posted on September 2, 2018 at 4:32 am

    You mean as long as I don't have any conditions and start exercising daily, I can eat about 3 eggs daily?

    Reply
  76. Josu C Posted on September 3, 2018 at 1:56 pm

    What about the correlation between high protein diets and cancer development??

    Reply
  77. mgic Posted on September 17, 2018 at 3:13 am

    @PictureFit are you sure that its 0.8grams per kilogram and not 0.8grams per pound of bodyweight?
    1 kg = 2.205 lbs.

    Reply
  78. pablo escobar Posted on September 19, 2018 at 3:52 pm

    why the kydney doctor have knife in his hand 😶🙄🙄

    Reply
  79. Philson Posted on September 30, 2018 at 8:50 am

    It's hard to really have too much. Just don't chug it.

    Reply
  80. boukharrouba mabrouk Posted on October 30, 2018 at 8:15 pm

    Today I ate one 300g of chicken breast and 3 sandwiches so think each one containing 15-25 g of protein ,oh shit I'm fucked

    Reply
  81. Randy Tonner II Posted on October 31, 2018 at 12:34 am

    I’m 175lbs and eat 2lbs lean meat a day. Too much?

    Reply
  82. Pablo123456x Posted on November 2, 2018 at 6:35 pm

    Should you kill the entire human kind?
    Well, it depends.

    Reply
  83. Luis Carlos Tabian Posted on November 25, 2018 at 10:11 am

    What if i ate 5 grams of protein per body kilograms

    Reply
  84. David Gomes Posted on December 3, 2018 at 7:45 pm

    I can say I eat about 40% protein 40% carbs and 20% fat everything is optimal regarding my blood results I also eat a kiwi a banana and some berries every day the only vegetable I eat is broccoli

    Reply
  85. Jason Rios Posted on January 16, 2019 at 7:35 pm

    i’m 150lbs and i have 200g+ of protein a day😬

    Reply
  86. Daniel Horst Posted on January 26, 2019 at 11:37 am

    3:26 i think you mean lbs. .08/kg bw is nothing

    Reply
  87. Sacha Bernasconi Posted on January 29, 2019 at 9:11 am

    Bone health is the result of dairy consumption. Although dairy contains calcium, milk itself (and all its derivates) is extremely acidic and unnatural for us to consume, our body releases calcium from the bones to process it. This has been proven since decades, comparing the world population and seeing that countries with no dairy consumption have healthier bones. It is no surprise that consuming dairy derived protein isolates can cause the same issues.

    Reply
  88. Mahmoud Sayed Posted on February 22, 2019 at 9:44 am

    aaaaaah the good old answer for everything bodybuilding.. IT DEPENDS!

    Reply
  89. Basel Kaskas Posted on February 22, 2019 at 9:25 pm

    What’s considered a high protein amount

    Reply
  90. shane moran Posted on March 1, 2019 at 4:43 pm

    Every thing is safe just in moderation

    Reply
  91. Emmanuel Chomba Posted on March 5, 2019 at 10:24 am

    Am new to the channel and if there is one thing I love hearing is… IT DEPENDS 😂😂

    Reply
  92. strups Posted on April 16, 2019 at 2:35 pm

    I accidentally ate 250g of protein

    Reply
  93. legendry gamer Posted on April 29, 2019 at 7:04 am

    My height is 183.5 cm and wegiht 67 I ate 147 gram protien after 24 hour fast is it safe to eat that much protien I'm only 17

    Reply
  94. Tu Madre Posted on May 20, 2019 at 10:44 pm

    it’s never enough

    Reply
  95. rachel.doremi Posted on May 23, 2019 at 12:10 am

    Searching youtube for videos on the topic and I was like oooooo pictures

    Reply
  96. Daniel Mahoney Posted on May 27, 2019 at 2:53 am

    I eat 400 grams of protein a day

    Reply
  97. Bruce Wayne Posted on May 28, 2019 at 3:56 am

    I think a high protein diet is what caused a kidney stone when I was 25.

    Reply
  98. XxXxXxXx Posted on June 14, 2019 at 4:14 am

    Well rip to my future kidneys

    Reply
  99. legendry gamer Posted on July 5, 2019 at 2:20 pm

    I ate 150 gram of protein and I'm not a bodybuilder I'm not sure if it would hurt my keydneys or not my weight is 68 and hight 6 feet

    Reply
  100. Dr.Fatty Posted on August 7, 2019 at 7:15 am

    So a popular one I hear is one gram of protein per pound of body weight especially if you're trying to gain muscle mass while eating at a calorie deficit any truth to this?

    Reply
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