Consuming enough protein to meet your body's needs is essential. After all, protein is critical for every cell in your body to perform at its best. The body also transforms protein into enzymes that push biochemical reactions forward and uses it to carry compounds across membranes and through the blood. Protein even helps produce hormones, vitamins and other bioactive molecules. But consuming too much protein, like any nutrient, can present some health concerns.
How Much Protein Is Too Much?
More research is needed to determine the unsafe amount of protein for healthy adults, according to the Institute of Medicine's Food and Nutrition Board. However, the board also cautions that when protein calories exceed 35 percent of total daily calories, it could increase the risk of certain diseases.
What Are the Main Concerns with Excess Protein?
For healthy adults too much protein from animal sources can increase the risk of forming the most common type of kidney stones---calcium oxalate stones. You can reduce this risk by limiting protein intake to the recommended dietary allowance or RDA (0.36 grams per pound) and choosing plant-based proteins more often. If you have diabetes or kidney disease be especially cautious about consuming excess protein and consider talking to your physician or dietitian about how to best meet your protein needs.
How Much Protein Is Enough?
The Food and Nutrition Board recommends healthy adults consume at least 0.36 grams of protein per pound of body weight---the RDA for protein. The board also recommends healthy adults aim for an intake of protein calories between 10 and 30 percent of total daily calories. You can calculate protein calories by multiplying the number of grams by four calories per gram. For example a 180-pound man would consume at least 65 grams to meet his daily protein needs (180 pounds x 0.36 grams/pound), which provides 260 protein calories (65 grams x 4 calories/gram).
Who Needs More Protein?
Athletes need to eat more protein to fuel performance and build and repair tissue. In its 2009 Nutrition and Athletic Performance Position Paper, the American Dietetic Association recommends athletes consume between 0.5 to 0.8 grams of protein per pound of body weight along with enough calories to maintain weight.
People who have health conditions that cause metabolic stress---infection, fever, trauma and burns---or are recovering from major surgery also have increased protein needs. When these conditions exist it's best to talk with a physician or dietitian to determine protein needs.
What Are Common Food Sources of Protein?
Common animal-based foods that are good sources of protein include milk, yogurt, cheese and other milk products (about 6 to 8 grams per serving); meat, fish and poultry (about 7 grams per ounce); and eggs (about 7 grams each). Common plant-based protein foods include dried beans, peas and lentils (about 7 to 9 grams per 1/2 cup serving); nuts and seeds (about 4 to 7 grams per 1 ounce serving); and whole grains (about 3 grams per serving).
Member Comments