Is too much protein a thing?
Protein is being talked about everywhere these days (which is great!), as it’s a key structural building block for hormones, enzymes, neurotransmitters, antibodies; supports healing and repairing; and keeps blood sugar stable.
However, is too much a concern?
Generally the answer is no unless someone has significant kidney concerns, your body can handle a lot of protein. However the conversation is nuanced. There are four concerns I sometimes see with increased protein intake.
You’re significantly increasing red meat and processed meats as the primary source of protein
These may cause concerns in terms of cholesterol management and bowel health. Red meat is high in saturated fats, and high intake of red meat and processed meats have been shown to increase risk of heart disease, cancer, diabetes, and premature death.
Protein is replacing fruits and vegetables.
Fruits and vegetables are also REALLY important in terms of overall health - providing phytonutrients, antioxidants, and fiber which help to bring down inflammation and keep blood sugar and cholesterol stable. We want protein AND fruits and vegetables.
Your increase in protein is causing you to get too many calories.
From a caloric balance perspective - if we’re just adding in protein, and not decreasing intake of anything else, it’s possible that we’re getting too many calories. We see this sometimes happening with things like nuts/seeds. Nuts/seeds are fantastic, but they can’t be the only way you increase protein as they are calorie dense.
Your increase in protein is causing you to get too few calories.
If lean protein sources are replacing other foods you may not be getting enough calories. Almond milk + protein powder for example does not have a lot of calories in it and is likely not enough fuel for the morning.
We DEFINITELY want you to get protein, but as you’re increasing your protein be mindful of these other components too!