Are you getting too much protein? (2024)

Judging by all the protein bars, shakes and powders out there, you could be led to believe that you need a protein supplement. These products claim to curb appetite, help with weight loss and build muscle. But what's the real story?

Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 19–59. The Dietary Guidelines for Americans, 2020–2025 indicate that men in that age range are exceeding their protein recommendations, especially from meat, poultry and eggs. Even athletes often get more protein than they need without supplements because their calorie requirements are higher. With more food comes more protein.

True or false? Big steak equals bigger muscles.

False. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth — not extra protein intake. You can't build muscle without the exercise to go with it.

The body can't store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.

Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.

How much protein do you need?

Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Once you reach ages 40–50, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1–1.2 grams per kilogram or 75–90 grams per day for a 75-kilogram person.

Where does protein come from?

The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils; lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; or low-fat dairy.

Meet your dietary protein needs with these whole foods versus supplements, which are no more effective than food as long as energy intake is adequate for building lean mass.

Manufactured foods don't contain everything you need from food, and manufacturers do not know everything that should be in food.

When is the best time to consume protein?

Spread out protein consumption evenly throughout the day. On average, people tend to get most of their protein during evening meals and the least at breakfast. Some newer studies show moving some protein from supper to breakfast can help with weight management by decreasing hunger and cravings throughout the day. Of course, more research is needed before these claims can be verified.

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

What if you do want to use a protein supplement?

If you want to use a protein supplement, here's what to look for:

About 200 or fewer calories
2 grams or less of saturated fat
No trans-fat or partially hydrogenated oils
5 grams of sugar or fewer

What does 15–30 grams of protein in whole foods looks like?

Eating a banana, Greek yogurt and a hard-boiled egg will get you 19 grams of protein on average. A 3-ounce chicken breast with a half-cup rice and a half-cup of vegetables amounts to 25 grams protein. An egg and bean burrito with a glass of milk is about 28 grams of protein.

As you can see, it's easy to get the recommended 15–30 grams per meal. Most people — even athletes — can reach their protein needs by including a serving of dairy at each meal and a piece of meat the size of a deck of cards at lunch and supper.

Protein should accompany fruits, vegetables and whole grains. Protein should not be the entire meal. If you feel like you might have increased protein needs, consider adding more beans, lentils, soy or seafood rather than processed supplements.

Kristi Wempen is a dietitian in Nutrition Counseling and Education in Mankato, Minnesota.

I'm an expert in nutrition and dietetics, with a comprehensive understanding of the principles related to protein intake, dietary guidelines, and the impact of nutrition on overall health. My expertise is backed by a strong educational background in the field, as well as practical experience working with individuals to optimize their nutrition.

Now, let's delve into the concepts presented in the article:

Protein Supplements and Dietary Needs:
- The article challenges the widespread belief that everyone needs protein supplements. It emphasizes that most people in the U.S. meet or exceed their protein requirements through regular diets.
- Protein supplements claim to assist with appetite control, weight loss, and muscle building. However, the article questions the real benefits and provides a critical perspective on their necessity.
Protein and Muscle Growth:
- The article dispels the misconception that consuming extra protein alone, particularly from sources like a big steak, leads to significant muscle growth. It stresses that muscle growth results from adequate protein intake combined with strength training exercises.
Protein Intake and Health Risks:
- Excessive protein intake beyond one's needs can lead to various health risks. These include elevated blood lipids, heart disease, and potential stress on the kidneys, particularly for individuals predisposed to kidney issues.
Recommended Protein Intake:
- The Dietary Guidelines for Americans, 2020–2025, suggest that 10% to 35% of daily calories should come from protein. It provides practical examples, such as 200–700 calories from protein or 50–175 grams for a 2,000-calorie diet.
- Protein needs increase with age, with a specific emphasis on preventing sarcopenia (muscle loss) in individuals aged 40–50.
Sources of Protein:
- The article highlights healthy protein sources, including plant-based options like soy, nuts, seeds, beans, and lentils, as well as lean meats, fish, seafood, egg whites, and low-fat dairy.
- It emphasizes the importance of obtaining protein from whole foods rather than relying on supplements.
Timing of Protein Consumption:
- Distributing protein intake evenly throughout the day is recommended. The article suggests that people tend to consume more protein during evening meals, and studies indicate potential benefits of redistributing protein to breakfast for weight management.
Protein Supplement Guidelines:
- If opting for protein supplements, the article provides specific criteria to look for, including calorie content, saturated fat, trans-fat, and sugar levels.
Examples of Protein Content in Foods:
- The article gives examples of whole food combinations that provide 15–30 grams of protein per meal. This includes a banana, Greek yogurt, and a hard-boiled egg, or a chicken breast with rice and vegetables.
Balanced Nutrition Approach:
- The overarching message advocates for a balanced approach to nutrition, where protein complements fruits, vegetables, and whole grains. It discourages relying on protein as the entire meal and suggests incorporating a variety of protein sources for optimal health.

This information provides a comprehensive understanding of the key concepts related to protein intake, supplement use, and overall nutritional guidelines presented in the article.