Too much protein?

[Fygle]

Is it possible to get "too much" protein in your diet, and what would happen if you did?

[Ryan_Collins]

i'm no expert but from what i've been told if you take to much protien in you only errr 'poo' it out anyway

[Fygle]

That's good to know, thanks.

[Boopster]

Active adults needs 0.8-1.0 grams of protein per kilogram of body weight. You can use the following equation to help you:

Your weight in pounds:
divided by 2.2= weight in kilograms
Your weight in kilograms
times 0.8= protein requirement per day.

[Boss Man]

Too much protein causes Kidney Stones, which could lead to Hematuria, (Urine in the Blood). Also the problem could be exacerbated with too much Red Meat.

The excessive Protein content could also be a problem, as the Nitrogen can convert to Uric Acid asnd too many Uric Acid crystals around the Joints causes Gout

Though it should be stated this can be caused by Nitrogen in Saturates and also by the Xanthines in Methylxanthines, (Caffeine Theobromine, Theophylline), so things like Tea, Coffee, Guarana, Chocolate, Kola Nuts, certain types Energy Drinks and Bars etc etc, can be contributary as part of the overall picture.

Protein need only peak at 1.5g per lb and most need not exceed 1.2g per lb, especially for females. RNI, (Reccomended Nutritional Intake), is 45g a a day for Women, 15 spaced evenly over 3 meals. Personally I'd rather that was 75-90g at least, spaced over 5-6 meals, based on a 15g a meal minimum average, because aiming for a basic RNI requirement is too hit and miss, and having even using a 1.2g per lb ratio, for a 120lb female is only 144g per day, which with good water intake and activity levles is not excessive I feel and with a lower spectrum figure of 0.8 per lb, is 96g a day.

[Nokie173]

Ok… I read this somewhere but for some reason can’t seem to find it… But how much is too much protein in 1 meal? 35-40 grams? How much can the body digest? Will the rest go to waste?

[Nokie173]

OK.. So I got curious with this question and I googled it. Didn’t know it was such a popular question/topic … Here's a few interesting articles from tons I looked through. All kinda said the same thing... It all depends!

http://articles.losefatnotfaith.com/faq_itemid=521.php

http://www.buildingmuscleworldwide.com/ ... t-one-time

http://bradpilon.com/healthy-ramblings/ ... -to-eat/

[Boopster]

Thanks for clairfying post Leslie! I should have been a bit more clear with instruction.... bad. I myself adhere to 1 gram of protein per pound of bodyweight. This ends up being approximately 22 grams at each meal, given I eat 6 times a day. I cannot always adhere to the golden rule, however I do best. I find it's easier to maintain the muscle I currently have by sticking with that amount. When I was in full force training to compete I was eating about 40 grams of protein 3 times a day and 20 grams the other 3 to gain the muscle I needed.

As far as how much protein in a meal, well that depends on what you eat. I have this great list that SarahPT gave me a while back. I'm sure she won't mind sharing it with you:

114 Best Foods

Fats
Olive oil: .5 tbspn=7 grams fat
Natural PB: 1 tablespoon=8 fat, 3 carb, 4 protein
Cashew butter: 1 tablespoon=8 fat, 3 carb, 4 protein
Egg yolk: 1 yolk=5 fat, 3 protein
*Nuts and seeds should be raw or dry roasted
Peanuts: .5 ounce=7 grams fat, 2 carb, 3 protein
Cashews: 1/8 cup=8 grams fat, 2 carb, 3 protein
Avocado: 1/3 cup=7 grams fat, 3 carb, 1 protein
Flax oil: .5 tablespoon=7 grams fat
Fish oil: .5 tablespoon=7 grams fat
Whole almonds: 3=2 grams fat, 1 carb, 1 protein
Macadamia nuts: ¼ oz=5 fat, 1 carb, 1 protein
Sunflower seeds: ½ oz hulled=7 fat, 3 carb, 3 protein
Pumpkin seeds: ½ oz hulled=7 fat, 3 carb, 3 protein
Pistachios: 20 nuts=5 fat, 4 carb, 2 protein
Hummus: 2.5 tablespoon=3 fat, 7 carb, 2 protein
Safflower oil: 1 tbspn=13 fat, - carb, 0 protein
Soy nuts: ¼ cup=6 fat, 8 carb, 8 protein

Carbs:
Potato: 1 cup=32 carb, 2 protein
Sweet potato/yam: ¾ cup=31 carb, 2 protein
Barley: 1/5 cup raw=31 carb, 4 protein
Brown rice: ¾ cup cooked=34 carb, 3 protein, 1 fat
Rice cakes: read package
Rolled oats (oatmeal): ½ cup raw=27 carb, 2 fat, 6 protein
Cream of wheat: 4 tablespoon uncooked=32 carb, 4 protein
Cream of rice: 4 tablespoon dry=34 carb, 3 protein
Oat bran: ½ cup uncooked=3 fat, 31 carb, 8 protein
Whole grain breads: read package
Whole grain pita or wrap: Read package
Cous cous: whole grain ¼ cup dry=33 carb, 5 protein
Kashi high fiber/low sugar cereals: read package,
Strawberries: 1 cup=1 fat, 11 carb, 1 protein
Raspberries: 1 cup=14 carb, 1 protein
Blackberries: 1 fat, 18 carb, 1 protein
Blueberries: 1 cup=1 fat, 20 carb, 1 protein
Banana: 1 medium=1 fat, 28 carb, 1 protein
Apple: 1 medium=21 carb
Pear: 1 medium=1 fat, 25 carb, 1 protein
Grapefruit: 1 medium=21 carb, 1 protein
Peach: 1 medium=11 carb, 1 protein
Orange: 1 meduim=15 carb, 1 protein
Grapes: 1 cup=1 fat, 28 carb, 1 protein
Nectarine: 1 medium=16 carb, 1 protein
Raisins: ¼ cup=29 carb, 1 protein
Watermelon: 1 cup=11 carb, 1 protein
Cherries: 1 cup=1 fat, 19 carb, 1 protein
Apricot: 1 whole apricot=4 carb
Peppers: 1 whole pepper=11 carb, 2 protein
Onion: ½ cup raw=4 carb, 1 protein
Tomato: 1 medium=6 carb, 1 protein
Squash: 1 cup=15 carb, 1 protein
Peas: 1 cup=1 fat, 21 carb, 8 protein
Corn: 1 cup=2 fat, 29 carb, 5 protein
Carrots: 1 cup=11 carb, 1 protein
Green beans: 1 cup=8 carb, 2 protein
Broccoli/cauliflower: 1 cup=5 carb, 3 protein
Leafy greens: 2 cups=3 carb, 2 protein
Okra: 1 cup=8 carb, 2 protein
Canned pinto/red beans: 1 cup=2 fat, 37 carb, 12 protein
Chickpeas: canned ½ cup: 1 fat, 27 carb, 6 protein
Black beans: canned 1 cup: 1 fat, 40 carb, 14 protein
Asparagus: 1 cup=6 carb, 3 protein
Lentils: 1 cup cooked=1 fat, 40 carb, 18 protein
White beans (canned): ½ cup=29 carb, 9 protein
Buckwheat: .25 cup=1 fat, 31 carb, 6 protein
Beets: 1 cup raw=13 carb, 2 protein
Cucumber: 1 cup=3 carb
Celery: 1 cup=3 carb
Mushroom: 1 cup=3 carb, 2 protein
Wasa Crackers: 1 cracker=12 carb, 1 protein
Cantaloupe: ½ of a whole fruit=1 fat, 23 carb, 2 protein
Turnip: 1 cup=8 carb, 1 protein
Kiwi: 1 fruit=11 carbs
100% bran: 1/3 cup=1 fat, 16 carb, 3 protein
Artichoke: 1 medium=13 carb, 4 protein
Pineapple: 1 cup=1 fat, 19 carb, 1 protein
Dried cranberries: ¼ cup=24 carb
Eggplant: 1 cup=5 carb, 1 protein
Persimmon: 1 whole medium fruit=31 carb, 1 protein
Pomegranate: 1 whole fruit=26 carb, 1 protein



Proteins
Fat free cottage cheese: ½ cup=6 carb, 14 protein
99% fat free chicken/turkey (including ground): 2.5 oz=1 fat, 25 protein
Whey or soy powder: check package
Tuna: 3 oz=1 fat, 22 protein
Salmon: 3 oz boneless smoked salmon:4 fat, 16 protein
Egg whites: 4 large egg whites=1 carb, 14 protein
Haddock: 3 oz boneless smoked=1 fat, 21 protein
Shrimp: 10 large=1 fat, 1 carb, 14 protein
Bass: 3 oz raw=2 fat, 15 protein
Trout: 3 oz raw=6 fat, 18 protein
Turkey bacon/sausage: check package
96% lean ground beef: 4 oz raw=4 fat, 24 protein
Tofu: check package
Skim milk: 1 cup=12 carb, 8 protein
Cod fish: 3 oz boneless=15 protein
Lobster: cooked, 3 oz without shell=1 carb, 17 protein
Crab: 1 cup cooked, no shell=2 fat, 24 protein
Pork chop: 2.5 oz, lean only eaten: 7 fat, 20 protein
Swordfish: 3 oz=3 fat, 17 protein
Bison: 3 oz=2 fat, 18 protein
Cornish game hen: ½ of a bird=4 fat, 24 protein
Buffalo: 3 oz=2 fat, 23 protein
Orange roughy: 4 oz=1 fat, 19 protein
Ostrich: 2.5 oz=25 protein, 1 fat
Pollock: 3 oz=17 protein, 1 fat
Sea scallops: 3.5 oz=1 fat, 15 protein
Muscles: 3.5 oz=2 fat, 12 protein
Oysters: 3.5 oz=3 fat, 13 protein
Clams: 3.5 oz=1 fat, 20 protein
Catfish: 3.5 oz=6 fat, 18 protein
Mahi Mahi: 3.5 oz=21 protein
Mackeral: 3.5 oz=4 fat, 23 protein
Flounder: 3.5 oz=2 fat, 21 protein
Halibut: 3.5 oz=3 fat, 22 protein
Calamari: 3.5 oz=1 fat, 16 protein
Bison: 3 oz=2 fat, 18 protein
Crayfish: 3 oz=1 fat, 18 protein

Proteins are structural and regulatory molecules made up of specific combinations of 20 different amino acids. 8 of these amino acids cannot be synthesized and therefore must be supplied by the diet. If you consume more protein than the body can use, excess amino acids may be stored as fat in the body. I apologize for causing any confusion

[Fygle]

Lots of good information here. And I'll be using this list for sure Boopster, thanks!

[Kevsworld]

Stick with about a gram of protein per lb of body weight and you'll do fine. And don't get too worried about six meals a day. It's bodybuilding dogma but research has shown meal frequency makes little difference as long as your overall calorie balance is on target.

Kevin
http://strongandfit.net" onclick="window.open(this.href);return false;

[Boss Man]

Providing it doesn't contribute to things like Kidney Stones and increased Gout risk of course

[Kevsworld]

Depends on your weight and meal frequency. I eat more than that per meal because I weigh 200 lb and eat about 4x a day.

Kevin
http://strongandfit.net" onclick="window.open(this.href);return false;

[fit-fanatic-2025]

I'm overweight so I should be eating a lot of protein right now instead of what a normal woman age and height would eat is that right?

[Boss Man]

You only need to eat around 1.2g per lb. 1.5g at most

[JanisG]

Thanks Boopster for sharing this fantastic go to list. I am 54 years old and training with a figure competition in mind. I weigh 123 lbs and eat six meals a day with about20-30 gms of protein per meal. Can you give me an approximate ratio for carb and fat intake...also total calories. I am training hard now and have good muscle but the legs and butt are slacking a bit . I think I'll need to be around 118 for a competition to look hard. Anyway thanks again for sharing the list and would like your take on the carbs and fat, total calories.

Thanks for clairfying post Leslie! I should have been a bit more clear with instruction.... bad. I myself adhere to 1 gram of protein per pound of bodyweight. This ends up being approximately 22 grams at each meal, given I eat 6 times a day. I cannot always adhere to the golden rule, however I do best. I find it's easier to maintain the muscle I currently have by sticking with that amount. When I was in full force training to compete I was eating about 40 grams of protein 3 times a day and 20 grams the other 3 to gain the muscle I needed.

As far as how much protein in a meal, well that depends on what you eat. I have this great list that SarahPT gave me a while back. I'm sure she won't mind sharing it with you:

114 Best Foods

Fats
Olive oil: .5 tbspn=7 grams fat
Natural PB: 1 tablespoon=8 fat, 3 carb, 4 protein
Cashew butter: 1 tablespoon=8 fat, 3 carb, 4 protein
Egg yolk: 1 yolk=5 fat, 3 protein
*Nuts and seeds should be raw or dry roasted
Peanuts: .5 ounce=7 grams fat, 2 carb, 3 protein
Cashews: 1/8 cup=8 grams fat, 2 carb, 3 protein
Avocado: 1/3 cup=7 grams fat, 3 carb, 1 protein
Flax oil: .5 tablespoon=7 grams fat
Fish oil: .5 tablespoon=7 grams fat
Whole almonds: 3=2 grams fat, 1 carb, 1 protein
Macadamia nuts: ¼ oz=5 fat, 1 carb, 1 protein
Sunflower seeds: ½ oz hulled=7 fat, 3 carb, 3 protein
Pumpkin seeds: ½ oz hulled=7 fat, 3 carb, 3 protein
Pistachios: 20 nuts=5 fat, 4 carb, 2 protein
Hummus: 2.5 tablespoon=3 fat, 7 carb, 2 protein
Safflower oil: 1 tbspn=13 fat, - carb, 0 protein
Soy nuts: ¼ cup=6 fat, 8 carb, 8 protein

Carbs:
Potato: 1 cup=32 carb, 2 protein
Sweet potato/yam: ¾ cup=31 carb, 2 protein
Barley: 1/5 cup raw=31 carb, 4 protein
Brown rice: ¾ cup cooked=34 carb, 3 protein, 1 fat
Rice cakes: read package
Rolled oats (oatmeal): ½ cup raw=27 carb, 2 fat, 6 protein
Cream of wheat: 4 tablespoon uncooked=32 carb, 4 protein
Cream of rice: 4 tablespoon dry=34 carb, 3 protein
Oat bran: ½ cup uncooked=3 fat, 31 carb, 8 protein
Whole grain breads: read package
Whole grain pita or wrap: Read package
Cous cous: whole grain ¼ cup dry=33 carb, 5 protein
Kashi high fiber/low sugar cereals: read package,
Strawberries: 1 cup=1 fat, 11 carb, 1 protein
Raspberries: 1 cup=14 carb, 1 protein
Blackberries: 1 fat, 18 carb, 1 protein
Blueberries: 1 cup=1 fat, 20 carb, 1 protein
Banana: 1 medium=1 fat, 28 carb, 1 protein
Apple: 1 medium=21 carb
Pear: 1 medium=1 fat, 25 carb, 1 protein
Grapefruit: 1 medium=21 carb, 1 protein
Peach: 1 medium=11 carb, 1 protein
Orange: 1 meduim=15 carb, 1 protein
Grapes: 1 cup=1 fat, 28 carb, 1 protein
Nectarine: 1 medium=16 carb, 1 protein
Raisins: ¼ cup=29 carb, 1 protein
Watermelon: 1 cup=11 carb, 1 protein
Cherries: 1 cup=1 fat, 19 carb, 1 protein
Apricot: 1 whole apricot=4 carb
Peppers: 1 whole pepper=11 carb, 2 protein
Onion: ½ cup raw=4 carb, 1 protein
Tomato: 1 medium=6 carb, 1 protein
Squash: 1 cup=15 carb, 1 protein
Peas: 1 cup=1 fat, 21 carb, 8 protein
Corn: 1 cup=2 fat, 29 carb, 5 protein
Carrots: 1 cup=11 carb, 1 protein
Green beans: 1 cup=8 carb, 2 protein
Broccoli/cauliflower: 1 cup=5 carb, 3 protein
Leafy greens: 2 cups=3 carb, 2 protein
Okra: 1 cup=8 carb, 2 protein
Canned pinto/red beans: 1 cup=2 fat, 37 carb, 12 protein
Chickpeas: canned ½ cup: 1 fat, 27 carb, 6 protein
Black beans: canned 1 cup: 1 fat, 40 carb, 14 protein
Asparagus: 1 cup=6 carb, 3 protein
Lentils: 1 cup cooked=1 fat, 40 carb, 18 protein
White beans (canned): ½ cup=29 carb, 9 protein
Buckwheat: .25 cup=1 fat, 31 carb, 6 protein
Beets: 1 cup raw=13 carb, 2 protein
Cucumber: 1 cup=3 carb
Celery: 1 cup=3 carb
Mushroom: 1 cup=3 carb, 2 protein
Wasa Crackers: 1 cracker=12 carb, 1 protein
Cantaloupe: ½ of a whole fruit=1 fat, 23 carb, 2 protein
Turnip: 1 cup=8 carb, 1 protein
Kiwi: 1 fruit=11 carbs
100% bran: 1/3 cup=1 fat, 16 carb, 3 protein
Artichoke: 1 medium=13 carb, 4 protein
Pineapple: 1 cup=1 fat, 19 carb, 1 protein
Dried cranberries: ¼ cup=24 carb
Eggplant: 1 cup=5 carb, 1 protein
Persimmon: 1 whole medium fruit=31 carb, 1 protein
Pomegranate: 1 whole fruit=26 carb, 1 protein



Proteins
Fat free cottage cheese: ½ cup=6 carb, 14 protein
99% fat free chicken/turkey (including ground): 2.5 oz=1 fat, 25 protein
Whey or soy powder: check package
Tuna: 3 oz=1 fat, 22 protein
Salmon: 3 oz boneless smoked salmon:4 fat, 16 protein
Egg whites: 4 large egg whites=1 carb, 14 protein
Haddock: 3 oz boneless smoked=1 fat, 21 protein
Shrimp: 10 large=1 fat, 1 carb, 14 protein
Bass: 3 oz raw=2 fat, 15 protein
Trout: 3 oz raw=6 fat, 18 protein
Turkey bacon/sausage: check package
96% lean ground beef: 4 oz raw=4 fat, 24 protein
Tofu: check package
Skim milk: 1 cup=12 carb, 8 protein
Cod fish: 3 oz boneless=15 protein
Lobster: cooked, 3 oz without shell=1 carb, 17 protein
Crab: 1 cup cooked, no shell=2 fat, 24 protein
Pork chop: 2.5 oz, lean only eaten: 7 fat, 20 protein
Swordfish: 3 oz=3 fat, 17 protein
Bison: 3 oz=2 fat, 18 protein
Cornish game hen: ½ of a bird=4 fat, 24 protein
Buffalo: 3 oz=2 fat, 23 protein
Orange roughy: 4 oz=1 fat, 19 protein
Ostrich: 2.5 oz=25 protein, 1 fat
Pollock: 3 oz=17 protein, 1 fat
Sea scallops: 3.5 oz=1 fat, 15 protein
Muscles: 3.5 oz=2 fat, 12 protein
Oysters: 3.5 oz=3 fat, 13 protein
Clams: 3.5 oz=1 fat, 20 protein
Catfish: 3.5 oz=6 fat, 18 protein
Mahi Mahi: 3.5 oz=21 protein
Mackeral: 3.5 oz=4 fat, 23 protein
Flounder: 3.5 oz=2 fat, 21 protein
Halibut: 3.5 oz=3 fat, 22 protein
Calamari: 3.5 oz=1 fat, 16 protein
Bison: 3 oz=2 fat, 18 protein
Crayfish: 3 oz=1 fat, 18 protein

Proteins are structural and regulatory molecules made up of specific combinations of 20 different amino acids. 8 of these amino acids cannot be synthesized and therefore must be supplied by the diet. If you consume more protein than the body can use, excess amino acids may be stored as fat in the body. I apologize for causing any confusion