Protein is one of three essential macronutrients, alongside fat and carbohydrates, that you need to eat daily to survive. Protein is critical for sustaining and increasing muscle mass, as well as burning extra weight.

Given the importance of protein, there are now diets that encourage people to eat more protein. But if you are neither looking to build muscle nor lose weight, what can that added protein do for you? Not a lot, apparently.

Those are the findings of a recent review that appeared in Advances in Nutrition. The researchers assessed 18 studies on the topic, which included a total of 22 intervention groups and 981 participants. The sources of protein evaluated included lean and minimally processed meat, dairy, eggs, nuts, seeds and legumes.

When the researchers assessed the results of the studies, they found that the recommended allowance of 0.36 grams (g) of protein per pound of body weight daily is sufficient for most people who are not trying to build muscle or lose weight. For example, an adult who weighs 150 pounds should eat 54 g of protein per day.

When people are in a neutral metabolic state – not losing weight or lifting weights – eating more protein does not really influence their body composition any differently.

The findings of the review do not apply to people with Type 2 diabetes and elite athletes. People with diabetes benefit from eating large amounts of protein, which contribute to glucose production. Meanwhile, elite or professional athletes need more protein because it reduces muscle soreness and stimulates repair.

How much is too much?

There is such as thing as eating too much protein. And as is the case when eating too much of a food, whether healthy or not, you could experience some side effects and run into health issues.

Below are some of the telltale signs that you’re eating too much protein:

1. You often need to pee

Eating too much protein can make you feel like passing urine more frequently. Your kidneys can only process so much protein at a time. Any excess protein will build up inside your kidneys.

Protein buildup in the kidneys creates a much more acidic environment than usual, which is what causes you to want to pass urine. In the long run, this could spell trouble for your bones and liver as well.

2. You’re prone to feeling negative emotions

Carbohydrates are responsible for releasing serotonin, the key hormone that regulates your mood. If you lack carbs from eating too much protein, you could be more prone to mood swings.

One study showed that people who stuck to a high-protein, low-carb diet for a year experienced more anxiety, depression and negative feelings than those who followed a more balanced diet.

3. You’re often constipated

Pork, beef and chicken don’t have a lot of fiber to offer. Fiber moves food along your intestines, lowering your risk of digestive problems like bloating and constipation in the process. Naturally, you’ll feel bloated or constipated more frequently if you don’t get enough fiber from the foods you eat daily.

4. Your weight has been going back up

People who want to lose weight often follow a high-protein diet because protein keeps you full for longer. But eating too much protein may eventually cause you to gain weight. Eating few carbs can cause your body to go into starvation mode. You’re more likely to give in to cravings and overeat if you feel like you’re starving.

5. You’re often tired

Carbs are your brain and body’s primary source of energy. Eating few carbs results in less energy. This is why you may feel tired all the time if your diet has very little variety outside of protein sources.

6. Your breath stinks

People focused on eating more protein and fat instead of carbs tend to have bad breath. It’s so common that it has even been dubbed “keto breath,” since the keto diet is a low-carb, high-fat diet.

Protein is an essential nutrient that you need to eat daily to survive. Nutrition experts recommend eating 0.36 g of protein per pound of your weight daily. This should be enough if you are not trying to lose weight or build muscle mass.

Sources:

IntegrativePractitioner.com

EatingWell.com