When I first started lifting weights and trying to build muscle, I did what a lot of people do – I started eating more protein. Chicken, eggs, tuna, shakes, bars – if it was high in protein, I was all over it. But after a while, I started wondering: how much protein is too much? Can you overdo it?
Protein is essential for muscle growth and repair, and anyone who’s into fitness knows that. But with so much conflicting advice out there, it’s easy to get caught up in the idea that more is always better. Let’s break it down and find out if there’s such a thing as too much protein.
How Much Protein Do We Actually Need?
The recommended daily intake (RDI) for protein in the UK is around 0.75g per kilogram of body weight for the average adult. But if you’re training regularly and trying to build muscle, you’ll need more than that. The general guideline for active individuals is between 1.2g and 2.2g per kg of body weight, depending on your training intensity and goals.
For example, if you weigh 75kg, a reasonable protein intake could range from 90g to 165g per day. But what happens if you go beyond that?
Can You Eat Too Much Protein?
The short answer is: yes, but it’s not as simple as you might think. Eating excessive protein won’t cause immediate harm for most people, but there are potential downsides to going overboard.
1. Extra Protein Won’t Magically Build More Muscle
Muscle growth depends on more than just protein intake. Training intensity, recovery, and overall calorie balance all play crucial roles. Once your body has enough protein for muscle repair and growth, the extra is either used as energy or stored as fat. So if you’re slamming back protein shakes all day thinking it’ll turn into extra muscle, you might be disappointed.
2. It Can Put Extra Strain on Your Kidneys
For most healthy people, high protein diets aren’t harmful to the kidneys. However, if you already have kidney issues, excessive protein intake can make things worse. The kidneys help filter out waste products from protein metabolism, and overloading them can lead to problems over time. While research hasn’t shown this to be a major concern for healthy individuals, it’s something to keep in mind.
3. Digestive Issues and Discomfort
Ever experienced bloating, constipation, or an upset stomach after increasing your protein intake? That’s because high-protein diets can sometimes mess with digestion, especially if you’re not balancing it with enough fibre and water. Many protein-rich foods (especially dairy-based ones) can be harder for some people to digest, leading to discomfort.
4. It Might Displace Other Important Nutrients
When protein intake is too high, it often comes at the expense of other nutrients. If you’re focusing too much on protein, you might not be getting enough healthy fats, fibre, and micronutrients from fruits, vegetables, and whole grains. A well-balanced diet is key to overall health, not just muscle growth.
What’s the Safe Upper Limit?
Most research suggests that for healthy individuals, consuming up to 2.5-3.5g of protein per kg of body weight is unlikely to cause harm in the short term. However, sticking to the more commonly recommended range of 1.6-2.2g per kg is a safer bet for maximising muscle growth while avoiding potential downsides.
How to Get the Right Amount of Protein
Rather than obsessing over hitting sky-high protein targets, focus on quality and balance. Here’s what works for me:
- Spread your protein intake throughout the day – This helps with muscle protein synthesis and prevents digestive discomfort.
- Prioritise whole food sources – Lean meats, fish, eggs, dairy, legumes, nuts, and seeds are great options.
- Use protein supplements wisely – Whey or plant-based protein shakes can be useful, but they shouldn’t replace real food.
- Don’t neglect carbs and fats – Your body needs them for energy and overall health.
Cramming protein in without any sort of plan is not an effective way to maximise muscle gains. Your body can only use so much of it, and if your intake is over that amount, it’s not only a waste but may actually be doing more harm than good.
Getting the right amount of protein is what you should be concentrating on.
Final Thoughts
So, how much protein is too much? If you’re going way beyond what your body actually needs, you’re not doing yourself any favours. More protein won’t necessarily mean more muscle, and excessive amounts can lead to unwanted side effects. Instead, aim for a balanced intake that supports your goals without overloading your system.
If you’re unsure whether you’re eating the right amount for your training and lifestyle, it might be worth speaking to a nutritionist or dietitian. In the meantime, focus on training hard, recovering well, and eating a well-rounded diet – that’s what really makes the difference in the long run.