Protein is one of three macronutrients needed in the human diet; carbohydrates and fat are the others. The Centers for Disease Control and Prevention recommends that protein account for 10 to 30 percent of your total caloric intake for the day. Exceeding this recommendation can lead to health problems, CDC continues, including weight gain, increased cholesterol and kidney problems. Consult your doctor to determine how much protein you need in your diet.
Types
There are two types of dietary proteins. The first are called complete proteins, which are sometimes referred to as high-quality proteins. These nutrients contain all of the essential amino acids your body needs but cannot produce itself. Complete proteins are found in meats, dairy, cheese, whey and eggs. The other, incomplete proteins each lack one or more of the essential amino acids. You can combine certain incomplete protein sources, such as rice and beans, to create a complete protein source. The CDC recommends consuming a mix of complete and incomplete proteins.
Digestion
Excess protein is not digested by the body. Instead, it is stored as body fat, converted to energy or excreted from the body. According to the University of California Los Angeles, your body can absorb and utilize a maximum of 0.91 g of protein per pound of body weight per day. For example, a 150-lb. person can digest and absorb up to about 137 g of protein. Protein is best absorbed when spread out equally throughout the day.
Risks
The CDC warns that excess protein in your diet can lead to kidney and liver problems. This is because these organs become overworked trying to process the extra protein. Another risk associated with eating too much protein is weight gain, especially bodily fat. Each gram of protein you consume contributes about four calories to your total intake. So, an extra 100 g of protein adds about 400 calories to your daily totals. Consuming too much protein from red meats and other fatty protein sources can contribute to high cholesterol, hypertension and increased risk of heart disease.
Considerations
If you're a sedentary person, meaning you rarely exercise or engage in any type of physical activity, you don't need nearly as much protein compared to an athlete or bodybuilder. The CDC recommends sedentary-to-lightly-active adult women and men consume 46 g and 56 g each day, respectively. On the other hand, bodybuilders often consume 1 g of protein per pound of body weight or more. This can equate to 200 g or more for a 200-lb. person. A physically active person burns more calories and applies a greater amount of stress to her muscles, so extra protein is necessary. Check with your doctor or dietitian to determine exactly how much protein you need in your diet. He can also help you plan out your meals to ensure you do not exceed your protein needs.
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