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Is it Bad to Eat Too Much Protein?

By Caleb Hester · · Updated

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If you are a gym junky, then you are probably obsessed with protein. How much protein intake should I take? How can I get more protein in? What are the best foods for protein?

You may have even come to the question of whether you can eat too much protein and if that is bad for you. Well, similar here, it is a fair question to ask. As many people say, “Too much of anything is deadly”. That statement is true, even water can be deadly at a point.

These things are questions we NEED to ask ourselves as athletes and as health enthusiasts. If our goal is to get healthier, get fitter, get bigger, and be stronger, then we also need to pay attention to the science and avoid any injuries and or substances that can harm our goals.

Obviously, protein is a vital component to any athlete, but can too much of it be bad? And at what amount is too much that it can harm us?

In this article, we will go over these questions and help you better understand protein and its importance for your training.

Is it Bad to Eat Too Much Protein?

It can be, but "too much" is a lot more than most lifters eat. For healthy people, intakes in the range most athletes use have not been shown to be harmful.

The real concerns show up with very high, long-term intakes, or in people who already have kidney disease. Those people should follow their doctor's protein limit.

A 2013 review in ISRN Nutrition looked at studies on eating protein above the recommended amount. Most of those studies were small.

Some studies linked very high intakes to more calcium lost in urine and a higher risk of kidney stones. Links to cancer came mostly from observational studies of red and processed meat, not from protein itself.

The review's main point: there is no strong reason to eat far above the RDA if you are not training hard.

Do keep in mind that each person’s protein intake is going to be different. If you are a 6’5 ft powerlifter, your protein is going to be much different than a 5’3 lady that likes to just run on the weekends.

However, if you go by the general recommendation of protein intake, you should not exceed that amount by a large increase. Stay in a healthy range and avoid going protein crazy, trust me, it will not make you Arnold Schwarzenegger overnight.

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How Much Protein is Too Much Protein?

There is no single cutoff that applies to everyone. For people who exercise, the International Society of Sports Nutrition recommends 1.4 to 2.0 grams of protein per kilogram of body weight per day (about 0.64 to 0.9 grams per pound).

The same group notes that some lifters go higher, up to about 2.3 to 3.1 g/kg, to hold on to muscle while dieting. Going well beyond your needs mostly adds calories and crowds out other foods.

Do not assume you are the exception here. If you have kidney disease, diabetes, or another health condition, ask your physician what amount is safe for you.

How Much Protein is a Good Amount

Protein intake really does depend on the person and their goal. The RDA for adults is 0.8 grams per kilogram, or 0.36 grams per pound, which covers basic needs.

If you are planning on building muscle, aim higher, toward the 1.4 to 2.0 g/kg range. If you aren't trying to build muscle, the lower end is enough to stay healthy.

Always check with a professional if you have dietary restrictions. For building muscle, roughly 0.7 to 1 gram per pound of body weight is a common, reasonable target.

Don't get too caught up in exact numbers. Keep a general daily goal, spread your protein across meals, and you should be fine.

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