Eating too much protein to gain muscle, how dangerous is it?

More and more people are consuming protein because they believe it helps them stay healthy, increase energy, and keep them fuller longer, rather than just building muscle.

Can consuming too much protein be harmful? - Photo: FREEPIK

Some people even eat up to 56 egg whites a day, according to The Telegraph . But can consuming too much protein be harmful?

How much protein do we really need?

Clare Thornton-Wood, a nutritionist at the British Dietetic Association, said most adults get enough protein from their daily diet.

"You should consume about 0.75g of protein per kg of body weight. However, people over 50 should increase to about 1g/kg because absorption capacity decreases with age. Those who do strength training should consume between 1.2 and 2g/kg of body weight," she said.

This means that a 76kg person should consume around 57g of protein a day, while a 63kg person should consume 48g. According to the British Nutrition Foundation, the average male in the UK consumes around 85g and female consumes around 67g of protein a day.

A normal, healthy diet should include a balanced amount of protein between meals. However, taking extra protein in the form of supplements like shakes or bars may not be necessary.

The body cannot store excess protein, but will break it down into amino acids and excrete it, or convert it into glucose and store it as fat.

“If you consistently consume protein-rich foods but don’t exercise much, your body won’t be able to use all that protein, and the excess will be excreted,” says Thornton-Wood.

Risks of consuming too much protein

Protein is an essential nutrient found throughout the body, needed for everything from muscles, bones, skin, hair to enzymes and hemoglobin that carries oxygen in the blood.

However, research from the University of Navarra (Spain) shows that meat protein can cause more inflammation than plant protein such as beans, nuts. Eating a lot of red meat increases the risk of type 2 diabetes, while protein from beans, nuts and poultry helps reduce this risk.

Red meat, especially processed meat, also increases the risk of heart disease, stroke, colon, pancreatic, prostate, and breast cancer. In addition, a high-protein diet increases the pressure on the kidneys, which can lead to kidney failure, especially in people with pre-existing kidney problems.

Consuming too much protein powder or protein bars can cause bloating and diarrhea due to indigestion, while eating a lot of protein but not enough fiber will cause constipation.

According to Dr. Howard LeWine from Brigham and Women's Hospital in Boston (USA), although there is no exact number for "overconsumption", normal people who are not athletes or bodybuilders should limit protein to 2g/kg of body weight.

This means that a 63kg person should not consume more than 128g of protein/day. A 76kg person should not consume more than 152g of protein/day, equivalent to about 4 - 4.5 pieces of chicken breast/day.

Overall, protein is essential, but eating a lot of it is not always good. It is important to choose the right type of protein and balance it with other food groups to have a healthy diet.

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Source: https://tuoitre.vn/eating-too-much-protein-to-gain-co-gay-nguy-hiem-the-nao-20250401174614483.htm