By now you should know that protein is the macro necessary to build muscle. That does not mean that eating a predominantly protein diet will get you jacked. So how much protein is too much protein? Find out.
Protein is a macronutrient that forms the basic building blocks for your body to grow, recover and operate. It is essential and there are ways for people to increase their protein consumption, either by supplementing or eating the right foods (click here if you are vegetarian).
So, how much protein is too much protein? That question was posed to the hosts of the Mind Pump Podcast, an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 240k subscribers.
Here is what they had to say.
How Much Protein is Too Much Protein?
Di Stefano was sad to inform people that the answer is “it depends.” Mainly, in his opinion, it depends on how well you can digest protein. He’s worked with clients that couldn’t eat 90 grams of protein without feeling bad, while other clients had a very high intake of protein. “You need to make sure you get essential nutrients in your diet. If you eat just protein, and you never have essential fats, you actually starve your body,” he said.
For him, first and foremost you follow your digestion (if it is okay for you to ingest big amounts of protein), then energy (how energetic do you feel during the day), and lastly your quality of life (if you are happy with your diet protein intake).
Studies show that 0.6g to 1g of protein per pound of body weight is ideal for satiety, muscle building and fat loss. “But if that is too much for you, so long as you get your essential protein, then you’re ok, you got to eat the way that makes you feel the healthiest,” Di Stefan concludes.
If you want to dive deeper into the subject, you can turn to Dr Mike Israetel, who has a PhD in Sport Physiology and is the co-founder of Renaissance Periodization, who said that eating lots of protein is a waste.
In Israetel’s argument, you should eat around 0.8 to 0.9 grams of protein per pound of bodyweight. If you are a bodybuilder and are preparing for a competition, 4 weeks prior you can increase your protein intake up to 1.3 grams per pound of body weight per day. “More than that is useless.”
Israetel’s advice is similar to what Jeff Nippard says and he divided it into three categories (bulking, cutting, recomp).
If you want to hear more about the arguments about how much protein is too much protein, you can check out the video from the Mind Pump Podcast below.