Can You Eat Too Much Protein?

When it comes to protein, there are many different points of view floating around out there. And when I say "floating" I mean most of these viewpoints are not grounded in scientific research. There are factions who have decided TONS of protein is great. There are others who fear protein and believe we just don't need much of it.

As far as where we should get our protein, there are also conflicting opinions. Some people believe red meat is bad for you. Others sources will tell you red meat is the healthiest and most nutritious food available on earth. Vegans try to survive on plant protein. Carnivores eat nothing but meat.

Protein is a basic component of a healthy diet. Our bodies are mostly water, but protein is the stuff that holds us together as a solid form. Our skin, hair, teeth, bones, cartilage, and muscles all contain protein. In addition, our body does not store protein. We store fat (in our fat cells, of course) and some carbs (in the liver) but we need to consume protein on a daily basis or our bodies will begin to break down our own muscle tissue for the protein we need to repair cells.

Protein is the stuff of growth. We cannot grow without protein, so pregnant women, babies, children and teens all need more protein than adults. People who workout and want to build or protect muscle tissue need more protein than those who don't. Older people tend to lose muscle, so they need to eat more protein in order to hang onto what they've got. Loss of muscle=loss of strength, loss of balance, loss of independence.

If you're worried about eating too much protein, you can relax. According to studies, there is no amount of protein that is toxic to healthy humans. However, if you already have kidney or liver damage, you should discuss protein consumption with your doctor. Excess protein is excreted by the body, and this process involves the kidneys and liver. Healthy kidneys and liver, however, are not damaged by eating excess protein.

Where to get your protein? I like to mix it up. Unless you are allergic to any protein sources, and in that case you need to avoid those, variety is the key. Protein is made up of amino acids, and there are nine essential amino acids that humans must consume. These are found in animal products: beef, lamb, poultry, eggs, fish, etc. Eating a wide variety of different animal products, from different parts of the animal, guarantees you will get the full spectrum of amino acids. Vegetarians can get all they need from eggs and dairy. Vegans are not as lucky. Vegetable protein doesn't contain all the essential amino acids.

Worried about the planet? Choose protein sources that protect and enhance the health of the planet. Grass fed animals are raised on pasture. Their manure feeds the soil. Factory farmed animals, on the other hand, are fed grains to fatten them up. This leads to unhealthy animals packed into small spaces creating unhealthy living conditions. The same goes for fish and seafood. Choose wild caught fish instead of factory farmed fish. Look for grass fed dairy and pastured eggs. Throw in some plant-sourced protein, too, like lentils, beans, quinoa, nuts, and seeds.

Bottom-line: you need protein on a daily basis. How much depends on what you do with your body, your age, and your activity level. You can't eat too much, unless you have kidney or liver problems. If you're concerned, see your doctor.