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7 min read<\/p>\n7 min read<\/p>\n
Protein currently holds the title of \u201cmost popular nutrient\u201d in the wellness world, and it is certainly deserving of the honor. Hitting your protein goals<\/a> has all-over benefits, such as aiding with blood sugar control, supporting muscle health, and helping us feel full for longer, which contributes to healthy weight maintenance\u2014just to name a few of the perks.<\/p>\n But as with so many good-for-you pursuits, moderation is key, and you can have too much of a good thing.<\/p>\n \u201cProtein has become a macronutrient star, but the current \u2018more is better\u2019 mindset isn\u2019t necessarily the best approach,\u201d says Mackenzie Burgess, R.D.N.<\/a>, a registered dietitian nutritionist and recipe developer at Cheerful Choices.<\/p>\n The protein craze has brought protein to the front of nearly every grocery aisle, popping up in everything from popcorn to chips, sodas, candy bars, and cereal. But because most people can already meet their needs by eating a variety of whole, protein-packed foods (such as meat, fish, eggs, dairy, and plant proteins<\/a> like beans), it can be easy to exceed your daily protein goals when you bring these boosted products to the table, too. And that can spell trouble if it becomes a trend.<\/p>\n \u201cI\u2019ve seen people become so focused on hitting a protein goal that they unintentionally cut back on foods that provide fiber, vitamins, minerals, and the carbohydrates their bodies need for energy,\u201d says Talia Follador, R.D.N., L.D.N.<\/a>, a Philadelphia-based dietitian.<\/p>\n Here are the top signs that you might be getting too much protein.<\/p>\n Health Benefits of Protein<\/p>\n If you\u2019ve scrolled any social media app or read any wellness news article in the past year, you know you\u2019re supposed to be eating protein. But why?<\/p>\n As a macronutrient built from amino acids, which are often referred to as the building blocks of life, protein influences everything from your satiety levels to your body composition (like how much lean muscle you have) to glucose regulation and immune health.<\/p>\n Here are more specific ways protein supports your health:<\/p>\n Helps You Build and Maintain Muscle<\/p>\n Whether you\u2019re lifting weights<\/a> at the gym or breaking a sweat during everyday activities, protein is responsible for repairing, building, and maintaining your muscle. \u201cWhen paired with resistance exercise, protein supports muscle maintenance and growth, which supports your metabolism, as well as overall functionality as you age,\u201d says Sarah Anzlovar, M.S., R.D.N., L.D.N.<\/a>, a registered dietitian and owner of Sarah Gold Nutrition.<\/p>\n Supports Blood Sugar and Energy Levels<\/p>\n While carbohydrates are your body\u2019s preferred source of energy, protein helps slow their digestion and absorption, reducing blood sugar<\/a> spikes and supporting longer-lasting energy.<\/p>\n Helps You Feel Fuller<\/p>\n As your body begins to digest protein, a cascade of reactions occurs that increases the release of satiety hormones<\/a>, helping you feel fuller more quickly than you would with the same amount of calories from carbohydrates or fat.<\/p>\n Follador regularly sees the effects of this in her practice. \u201cWhen my clients consistently eat enough protein throughout the day, they experience fewer cravings and feel more in control around food,\u201d she says.<\/p>\n Keeps Your Immune System Strong<\/p>\n While many factors impact how well your immune system<\/a> fights off infection and inflammation<\/a>, it can\u2019t do its best work without enough protein. \u201cProtein provides the building blocks necessary for the body’s immune system,\u201d explains Katie Schimmelpfenning, R.D.<\/a>, a registered dietitian and swim coach at Eat Swim Win. These building blocks, or amino acids, help build, signal, and stimulate the hormones, enzymes, and antibodies that make up your immune system.<\/p>\n Signs You\u2019re Eating Too Much Protein<\/p>\n Just because protein is good for you doesn\u2019t mean more is always better. Unfortunately, your body can\u2019t tell you exactly how much protein it needs each day, so even if you\u2019re hitting a goal you\u2019ve set for yourself, it\u2019s possible to get too much. If you regularly eat more protein than you need, your body may start to show these signs.<\/p>\n You\u2019re Constipated<\/p>\n One unpleasant side effect of eating too much protein may have you feeling a little backed up. While protein isn\u2019t necessarily the direct cause of constipation, filling up on high-protein foods may leave less room for the foods that support healthy digestion. \u201cMany high-protein diets are also low in fiber because they replace fruits, vegetables, beans, and whole grains with more animal protein,\u201d says Follador.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n If you\u2019re following a high-protein, low-carbohydrate diet<\/a>, you may be at a higher risk of constipation than those who take a more balanced approach. To support healthy digestion while hitting your protein goals, consider eating more plant-based protein sources<\/a> that also provide fiber, such as beans, lentils, nuts, seeds, and whole grains.<\/p>\n You\u2019re Urinating More Than Usual<\/p>\n While there are many reasons you may feel an increased need to hit the restroom, this could be a sign that you\u2019re eating more protein than your body needs (especially if you started noticing a change after increasing your protein intake).<\/p>\n \u201cVery high protein intake increases urea and other nitrogen waste that the kidneys must excrete, which can increase urine volume and fluid needs,\u201d says Johannah Katz, M.A., R.D.<\/a>, a registered dietitian specializing in proactive health, weight management, and performance nutrition.<\/p>\n Because eating more protein increases how much you urinate, you\u2019ll need to pay close attention to your hydration and adjust your fluid intake to prevent dehydration, which can cause symptoms such as excessive thirst, fatigue, dizziness, lightheadedness, and confusion. Keep on top of water bottle refills and load up on fruits, which naturally boost hydration<\/a> and contain electrolytes to support optimal hydration.<\/p>\n You Feel Sluggish or Tired<\/p>\n If you\u2019ve ramped up your protein intake and feel tired, sluggish, and weaker while exercising, you\u2019re likely eating too much protein and too few carbohydrates. \u201cWhen protein replaces essential carbohydrates, you may feel fatigued or experience sluggish workouts,\u201d explains Anzlovar. After all, carbs are energy.<\/p>\n Severely limiting or cutting out carbohydrates<\/a> to fit more protein into your meals reduces the amount of glucose your body can access for energy throughout the day, especially during exercise.<\/p>\n A better strategy is to pair your protein with carbohydrates, which helps slow glucose absorption and provides a steady stream of energy over time. \u201cWhile protein is important for building and repairing muscle, carbohydrates are what fuel your workouts and allow protein to be used for muscle recovery,\u201d says Follador.<\/p>\n You Crave Sweets<\/p>\n Or, you find yourself reaching for them more often than usual. Although protein improves satiety and can reduce cravings, eating too much protein can have the opposite effect. \u201cAs people focus on eating more protein, they often end up eating fewer carbohydrates without realizing it,\u201d says Follador. \u201cThis can leave the body looking for a quick source of energy, leading to stronger sugar and carbohydrate cravings.\u201d<\/p>\n You may find this especially true on days when you\u2019re more active or when you\u2019ve intentionally cut carbohydrates from your diet to make room for more protein. Low-carbohydrate diets are associated with higher rates of food cravings, binge eating, and a preoccupation with food.<\/p>\n You\u2019ve Gained a Little Weight<\/p>\n![\"Google\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/google.1467f37.svg\")
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