ou may have seen or heard people warning about eating too much protein (although at the same time they probably didn’t define what ‘too much’ actually is). Are they fear mongering, or do you need to be worried?
The RDA for protein is 0.8g per kg of bodyweight. That is the MINIMUM you should consume to avoid deficiencies. Protein is an important macronutrient for health, and we have to get EAA’s (essential amino acids) from our diet.
So if 0.8 is the minimum, what is the optimal amount? This depends on your goal. Is it health, are you trying to build muscle, or do you want to lose weight? The amount will range from 1.2 to 2.7g/kg per day.
As to whether there is an unsafe upper limit, one study with participants consuming up to 3.3g/kg per day for over a year concluded; there were no harmful effects on measures of blood lipids as well as liver and kidney function.
In real terms that’s a very high amount to consume on a practical level for most people. Without careful planning you aren’t likely to come close to that mark.
There is a myth around high protein diets having a negative impact on renal function. This stems from those who suffer from kidney disease being prescribed low protein diets. However, in healthy individuals one review found no adverse influence to kidney function from high, compared to moderate or low protein diets. Another saw, no clear renal-related contraindications for a HP diet in individuals with healthy kidney function.
Hopefully this gives you a little peace of mind the next time you see someone making a blanket statement that it’s unhealthy to eat too much protein. However, if you do have any kidney problems, please listen to your doctor.
References: Mac Nutrition Uni, EIQ Nutrition, Antonio et al 2016, Devries et al 2018, Friedman 2004
Reposted from Instagram
Linked here: previous post on the myth about protein leaching the calcium from your bones