Can You Eat Too Much Protein? (Backed by Science)
Protein has become the star nutrient of the moment. From protein shakes to “high-protein” snacks, it feels like everyone is being told to load up on it. But here’s the big question: can you have too much protein—and what happens if you do?
Why Protein Matters (But in the Right Amounts)
Protein is essential for your body. It builds muscles, repairs tissues, produces enzymes and hormones, and even supports your immune system. In short—it’s a must-have nutrient.
According to Australia’s dietary guidelines, adults should get about 15–25% of their daily energy from protein. That works out to roughly 76 grams per day for a 90kg man and 53 grams for a 70kg woman.
Most people are already hitting these targets without extra shakes or bars. Unless you’re lifting heavy weights or training intensely, you probably don’t need more than this.
So, What Happens If You Go Overboard?
Your body doesn’t just “flush out” extra protein. Here’s what really happens:
- Stored as fat: Extra protein means extra calories, and if your body doesn’t use them, they’re stored as fat.
- Kidney strain: People with chronic kidney disease need to be especially careful, since too much protein can worsen the condition.
- Protein poisoning: Eating only lean protein without enough carbs or fats can lead to “rabbit starvation,” a condition once seen in explorers who lived mostly on rabbit meat.
Does the Source of Protein Matter?
Absolutely. Where your protein comes from makes a big difference:
- Animal protein (meat, eggs, dairy): Linked to higher risks of heart disease, type 2 diabetes, and even early death from cancer when eaten in excess. Many animal proteins are also high in saturated fat.
- Plant protein (beans, lentils, wholegrains): Associated with lower risks of cancer, diabetes, and better cholesterol. Plus, plants give you fiber, which most people don’t get enough of, and fiber is key for gut health.
Finding the Right Balance
Instead of simply piling on more protein, focus on balance. Your body thrives on a mix of proteins, carbs, and healthy fats, along with vitamins and minerals. Think of it as teamwork—each nutrient plays a role in keeping your body strong and energized.
So, the bottom line? Protein is vital, but more isn’t always better. Aim for the recommended amounts, choose more plant-based sources, and let balance guide your plate.
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