April 6, 2020
  • 3:53 pm Fun Meal Prep Idea: Yellow-Colored Lunch Box
  • 3:53 pm Gilbert’s on Main serves New York Style Deli in Bellevue – KING 5 Evening
  • 3:53 pm Keto diet Meatballs with tomato sauce ASMR cooking No talking
  • 3:53 pm John’s Texas Tenderloin Roulade
  • 2:53 pm Why You Should Try “Cook Once Eat Twice” Meal Prep | What We Ate Over a Weekend (Healthy Recipes)
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
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
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
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
In fact, more protein can be HURTFUL to your
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
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
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
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