Protein is an essential macronutrient that our bodies need to function properly. It helps build and repair tissues, produce enzymes and hormones, and perform many other vital roles. However, it is possible to have too much of a good thing when it comes to protein intake. Consuming excessive amounts of protein over an extended period can lead to some adverse effects on health. So what are the signs that you may be getting more protein than your body needs?
Sign #1: Digestive Issues
One of the most common signs of too much protein is digestive distress. Since protein takes longer to digest than carbohydrates or fats, eating more than your body can handle places strain on the digestive system. Symptoms may include:
- Bloating
- Gas
- Abdominal cramps
- Heartburn
- Diarrhea or constipation
Consuming too much protein at once is often the culprit behind indigestion. It can also irritate the gut lining and potentially damage it over time. Those with underlying digestive issues may be more prone to adverse effects from excessive protein intake.
Sign #2: Changes in Weight
Shifts in weight, both up and down, can signal that protein intake is too high. Weight gain may occur because consuming protein beyond what the body requires can lead to extra calories being stored as fat. Weight loss can happen when high protein intake reduces appetite and leads to an overall lower calorie intake. Dramatic weight fluctuations are a clear indicator that the diet needs adjustment.
Sign #3: Dehydration
Eating too much protein can place stress on the kidneys. These organs are responsible for filtering waste products from protein metabolism out of the body. A high protein load requires the kidneys to work much harder than normal, which can lead to dehydration. Signs of dehydration include:
- Increased thirst
- Dry mouth
- Fatigue
- Dizziness
- Reduced urine output
- Dark yellow urine
Making sure to drink enough fluids is key to avoiding dehydration on a high protein diet. But excess protein should be avoided as well.
Sign #4: Bad Breath
Bad breath, also called halitosis, can occur when protein intake is too high. As protein is broken down in the body, compounds containing nitrogen are produced. The smell from these nitrogenous wastes can make breath unpleasant. Low carb diets that are very high in protein commonly lead to “keto breath.” Staying hydrated and maintaining oral hygiene habits can help combat bad breath.
Sign #5: Increase in Appetite
For some people, a diet too high in protein leads to increased feelings of hunger. The reasons behind this are complex. Eating protein causes levels of appetite-regulating hormones like ghrelin to fluctuate. High protein intake may also alter levels of neurotransmitters involved in satiety signaling. Mental appetite control may further be impaired when protein takes up too much plate space, leaving less room for satiating fiber and complex carbs. Those struggling with excessive hunger on a high protein diet may do better when protein is scaled back and other nutrients are increased.
Sign #6: Sleep Issues
Abnormal sleep patterns like insomnia can develop as a result of excess protein consumption. This may be linked to effects on serotonin and melatonin levels in the brain. One study found that taking extra amino acids led to lighter and less restorative sleep in healthy young men. Other factors like increased urine production at night may also play a role in disrupted sleep on a high protein diet. Adjusting protein timing rather than amount may help some people sleep better.
Sign #7: Muscle Cramps and Weakness
Protein is needed to build and maintain muscle. But counterintuitively, too much protein can also have detrimental effects on muscles. Excess protein stimulates heightened storage of calcium in bones which can lead to deficiencies in blood calcium levels. Low calcium is associated with muscle cramping and impaired muscle function. Athletes following very high protein diets may be more prone to cramping during workouts and events. Reducing protein and increasing calcium intake from non-dairy sources like greens, nuts, and beans can help restore balance.
Sign #8: Mood Changes
Shifts in mood and wellbeing are another possible sign of too much dietary protein. One contributing factor is that high protein intake can promote inflammation, especially when coupled with deficiencies in anti-inflammatory nutrients like antioxidants. Chronic inflammation in the brain is linked to issues like anxiety, depression and trouble concentrating. High ammonia levels from protein breakdown may also play a role in reduced mental clarity. People who notice problems with mood, focus, or cognition may feel relief by moderating protein intake.
Sign #9: Bad Breath
Bad breath, also called halitosis, can occur when protein intake is too high. As protein is broken down in the body, compounds containing nitrogen are produced. The smell from these nitrogenous wastes can make breath unpleasant. Low carb diets that are very high in protein commonly lead to “keto breath.” Staying hydrated and maintaining oral hygiene habits can help combat bad breath.
Sign #10: Increased Risk of Gout
Gout is a form of inflammatory arthritis triggered by excess uric acid crystallizing in the joints. It’s an indicator of protein overconsumption because uric acid is created as protein is metabolized. While genetic factors also contribute, diet plays a major role in gout risk. People who eat large amounts of high-protein foods like meat and seafood have the highest rates of gout. Preventing gout flares involves staying hydrated, limiting protein portions, and focusing more on plant proteins like beans and lentils.
How Much Protein Do You Need?
So how do you determine if your protein intake has crossed over into “too much” territory? The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. This equates to around 56 grams per day for men and 46 grams per day for women. Athletes or people trying to build muscle mass may have slightly higher needs in the range of 1.2-2.0 g/kg/day.
However, most people easily meet or exceed this amount of protein from their usual diets. The average intake in the U.S. and Canada is around 100 grams of protein daily. People who eat meat and dairy at most meals are the most likely to overdo protein. Vegan diets can provide enough protein as long as calorie needs are met and a variety of plant foods are included.
Dietary Sources of Protein
When trying to reduce excess protein, it helps to know where most of it comes from in the typical Western diet:
- Meat – beef, pork, lamb, chicken, turkey, etc.
- Fish and Seafood
- Eggs
- Dairy – milk, yogurt, cheese
- Legumes – beans, lentils, peas
- Nuts and Seeds
- Soy foods – tofu, tempeh, edamame
Animal products like meat and dairy provide complete proteins but are packed with saturated fats and lack fiber. Plant proteins are leaner and richer in nutrients, with the exception of soy which is high in protein like animal foods. Focusing more on plant over animal protein sources provides health benefits.
Tips for Reducing Protein Intake
If you want to optimize your protein intake, try these tips:
- Track your daily protein gram intake for a week to identify high-protein patterns.
- Moderate portion sizes of meat, fish, poultry, eggs, and dairy.
- Aim to get around 30% of calories from plant-based protein sources.
- Substitute legumes like beans, lentils, or tofu for some meat-based meals.
- Include plenty of leafy greens, nuts, seeds, whole grains, and starchy veggies.
- Focus on getting adequate calories from healthy carbs and fats – don’t overload on just protein.
- Stay hydrated to avoid concentrated proteins taxing your kidneys.
- Talk to your doctor if you have kidney problems, gout, or take protein supplements.
The Bottom Line
Protein is vital for health, but too much can be just as detrimental as too little. Signs like digestive issues, weight fluctuations, dehydration, and kidney stress indicate excessive protein intake. Most people eat adequate protein and some eat far more than required. Optimizing your diet means eating high-quality proteins in moderation along with plenty of plant foods and healthy fats. Focus on overall nutrition balance rather than fixating solely on protein.