How much protein is too much? Well, the exact amount of protein depends on your age, activity level, age, muscle mass and your current health. Most dieticians or nutritionists recommend a moderate daily protein of a ½ gram of protein per pound. So, if you weigh 180 pounds and you live a sedentary lifestyle then the amount of protein you would minimally need to consume would be around 90 grams of protein. If you are an active person, then that ½ gram of protein per pound may double to 1 gram of protein per pound.
How Much Protein Is Too Much?
Protein is the main building blocks to producing muscle, tendons, skin, and organs. Your body produces amino acids and that comes from where you get your protein. Animal protein makes up of most of the essential amino acids that you need in that right way.
What is Animal Protein?
- Beef
- Fish
- Eggs
- Dairy
- Chicken
- Steak
- Nuts and Seeds
- Tofu
- Your primary energy source on where you should get your protein is from whole foods and secondary source would be from supplements. You typically should take a protein supplement as an assisted source if you are not getting enough protein from food.
- Now imagine a supplement company telling you the truth that food should be your primary nutrient source not supplements. Most supplement companies will never say that, but we always do here at Ethical Inc.
Some Studies That Were Done:
- There was a study that was done among that had obesity. And it said that the 25% of the calories that they consumed came from protein. And this made them feel more fuller and reduced their appetite late at night by 50%.
- Another study that was done over 12 weeks where women increased their protein intake to 30% of calories ate 441 fewer calories per day and lost 11 pounds. This study showed by adding more protein in their diet led to weight loss.
Now these studies give you great insight on if you consume enough protein, it will make you eat less food. And eating less food means less calorie consumption which means you are achieving a caloric deficit. A higher protein diet will make you more fuller and satisfied than a higher carbs or fat diet.
If your goal is to gain muscle, you may want to consume at least a gram of protein per pound to achieve that. If you eat too much protein it will be stored as fat in your body. Remember food should always be your primary source. And protein powder should be your secondary supplemental source.
“If your goal is to gain muscle, you may want to consume at least a gram of protein per pound to achieve that.”- Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is your individual goals and how much you weigh will always dictate how much protein you should obtain daily.
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References
- Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203. Epub 2010 Sep 16. PMID: 20847729; PMCID: PMC4564867.
- Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. doi: 10.1093/ajcn.82.1.41. PMID: 16002798.
