Extra protein will not help you lose more weight or gain more muscle. In fact, it can lead to increases in body fat. The Centers for Disease Control and Prevention, or CDC, recommends making protein 10 to 35 percent of your daily caloric intake. A gram of protein is equal to about four calories. Consuming protein in excess can contribute extra calories to your daily intake and possibly cause an extra strain on your kidneys and liver.
Types
Protein comes in two forms: complete and incomplete. Complete proteins are found in animal products, such as meat, eggs, fish and dairy. Plant-based protein sources, with the exception of soy, consist of incomplete proteins. Complete proteins contain all of the essential amino acids your body needs for tissue growth and development, which makes these proteins ideal for building lean muscle mass. Incomplete proteins are found in rice, beans, corn and other vegetable sources of protein. Too much animal-based protein can contribute a significant amount of saturated fat and dietary cholesterol to your diet, especially when consuming a large amount of red meats.
Absorption
The reason why extra protein doesn't lead to increases in strength and muscle size is that your body can only process a certain amount of it. According to the University of California-Los Angeles, or UCLA, the average human body can digest and absorb a maximum of 0.91 g of protein per pound of body weight. For example, a 200 lb. person's body could process up to 182 g of protein per day. This might vary slightly from person to person, based on kidney health and digestive enzymes/gastrointestinal health. If you consume more protein than your body can process each day, it is either stored as fat or simply excreted from the body.
Physical Activity
Physical activity might increase your need for protein. UCLA says a sedentary person needs about 0.36 g per pound of body weight daily, while a strength-training athlete might need between 0.73 and 0.82 g of protein per pound per day. UCLA also says building 1 lb. of muscle per week can be achieved by consuming an extra 10 to 14 g of protein per day while working out on a regular basis. This is far less than many people have in a single protein shake, which can consist of as much as 40 or 50 g of protein.
Health Risks
Excess protein can lead to more than just weight gain, kidney problems and heart health risks. Too much protein can cause dehydration, calcium loss and other vitamin/mineral deficiencies. According to UCLA, consuming an excess amount of protein often restricts the amount of carbs you eat. Carbs from sources such as whole grains and vegetables contain essential nutrients and fiber needed for good health. Carbs also are the main energy source for your muscles, so they are a critical part of any resistance-training regimen.
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