How Much protein do you need, and how much is too much?
Protein is a vital part of nourishment and fitness goals. Whether you want to build muscle or lose weight—or just maintain what you’ve got—protein has to be part of that plan.
The recommended protein intake of .36 grams per pound of body weight has sparked debate about how much protein your body really needs to get you to your goals.
Most argue that more, way more protein, is necessary. But how much do you need—and how much protein is too much?
Increasing Protein Intake Can Help with Weight Loss and Building Muscle
In 2015, a study showed 25-35 grams of protein per meal is adequate. However, if you have goals other than maintaining your current composition, you likely need more.
For instance, if you’re trying to build muscle or even lose weight, you should consider increasing your protein intake to around 30% of your total daily calories.
How Much Protein Your Body Needs
Every body is different. Your weight, age, fitness level, food intake and more all influence how much you need.
That’s because your body’s unique factors impact how it will use protein for muscle growth. Older people, heavier people and more active people need more protein.
Too much protein can slow down your body’s processing and response to it.
So how much is enough? Well, its not the recommended amount of .36 grams. In fact, its higher.
A 2018 JISSN study showed people should consume around .50 kilograms per pound of body weight at every meal. This means a 200 pound person should eat around 50 grams of protein per meal, at least four times a day, totally 200 grams of protein per day.
But what if you eat more than that?
What Happens when you Eat Too Much Protein
After your body uses what it needs to build and repair muscles and cells, excess protein is stored in the abdominal tissue until needed. Calories from protein can also be used as an energy source. It’s rarely, if ever, stored as fat. So for those afraid of gaining weight by eating protein—you may relax.