{"id":284227,"date":"2025-07-23T03:58:13","date_gmt":"2025-07-23T03:58:13","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/284227\/"},"modified":"2025-07-23T03:58:13","modified_gmt":"2025-07-23T03:58:13","slug":"the-truth-about-eating-too-much-protein-and-why-most-men-dont","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/284227\/","title":{"rendered":"The Truth About Eating Too Much Protein \u2013 and Why Most Men Don\u2019t"},"content":{"rendered":"

Protein shakes, bars, porridges and puddings have flooded supermarket shelves lately, cementing protein’s status as the buzziest health trend. If you\u2019ve been protein<\/a>-conscious for a while, like most of those who\u2019ve spent years in the gym likely are, you might be grateful that the world has suddenly bulked up on the nutrient to make hitting your macros<\/a> much easier. After all, protein is vital for muscle growth<\/a> and metabolic health<\/a> \u2013 but you\u2019d be mistaken for thinking everyone\u2019s on board. <\/p>\n

As with almost every trend \u2013 from zone 2 training<\/a> to ice baths<\/a> \u2013 there\u2019s been protein pushback. And if your thumb has been swiping on the Reels tab, you\u2019ll have seen many experts warning against this newfound protein obsession. <\/p>\n

All that flip flopping probably leaves you \u2013 just a guy wanting to build some mass \u2013 feeling confused: should you be supplementing<\/a> at every meal and snack, or stop worrying about your intake? <\/p>\n

How Much Protein Do Men Need?<\/strong><\/p>\n

There\u2019s no round number answer to the question of how much protein to eat, says nutritionist Rob Hobson<\/a>. \u2018The general recommendation for health in the UK for the average, sedentary man is around 0.8g of protein per kilogram of body weight per day. To put this into context, if you weigh 75kg, that\u2019s about 60g of protein. But this is really a minimum to prevent deficiency and not necessarily optimal for maintaining muscle mass<\/a>, particularly as you get older,\u2019 he explains. <\/p>\n

For those who are active or want to maintain strength and good metabolic health, Hobson says you need to eat more than that. The amount of extra protein you need really depends on the type and intensity of your training. <\/p>\n

According to the International Society for Sports Nutrition<\/a>, endurance athletes (like long-distance runners or cyclists) need around 1.2-1.6g of protein per kilogram of body weight per day, \u2018mainly to support recovery and minimise muscle breakdown,\u2019 says Hobson. \u2018But strength or resistance trainers, like gym-goers, weightlifters and CrossFit athletes, typically need 1.6-2.2g\/kg\/day to maximise muscle repair and growth.<\/p>\n

\u2018At the top end of this range are athletes who are in an energy deficit<\/a>, like a boxer cutting weight before a competition. When calories are restricted, the risk of muscle loss increases, so protein needs often rise to around 2.2-2.5g\/kg\/day to preserve lean mass.\u2019<\/p>\n

\"reinvented<\/p>\n

Annabelle Breakey<\/p>\n

Is Too Much Protein Bad for You? <\/strong><\/p>\n

The protein naysayers often come from two camps: those who say extra protein is pointless, and those who warn it\u2019s dangerous. <\/p>\n

Protein and Weight Gain<\/p>\n

On the former, \u2018Protein contains calories; it\u2019s a slave to the same laws of thermodynamics as all other food,\u2019 says Men\u2019s Health fitness director Andrew Tracey. \u2018Eat too much, move too little, and those excess calories will be stored as body fat. <\/p>\n

‘What\u2019s interesting about protein though, is that it has what is known as a “high thermic effect”, which means your body expends a lot of energy in digesting and absorbing it. Up to 30% of the calories you consume from sources such as chicken or chickpeas may be used in the digestion process, compared to carbohydrates and fats, which your body handles with incredible efficiency and may require less than 5% extra energy to digest and absorb.\u2019 <\/p>\n

And Hobson says that a slight protein excess is unlikely to lead to weight gain: <\/p>\n

\u2018The body first uses what protein it can to support essential functions like muscle maintenance and repair, enzyme production, neurotransmitters, and so on. Any surplus protein is broken down by the liver. The nitrogen is stripped off and excreted as urea in urine, while the remaining carbon skeletons (basically what’s left of the amino acid) can be converted into glucose through a process called gluconeogenesis, especially if your body needs more fuel such as during fasting, prolonged exercise, or low-carb intake. Or, in rare cases, it will be converted into fat \u2013 but this is metabolically inefficient and unlikely if you\u2019re eating a balanced diet with enough carbohydrate and fat already present.\u2019 <\/p>\n

Protein and Kidney Damage<\/p>\n

As for the \u2018danger\u2019 of too much protein? \u2018Research has shown that high-protein diets can accelerate kidney damage, but only in people with existing kidney conditions,\u2019 says Tracey. \u2018Decades of research shows no harm to kidney function from high-protein diets in healthy individuals.\u2019 In fact, a 2024 research paper<\/a> from Frontiers in Nutrition that analysed studies on over 14,000 people found that higher protein intake \u2013 from both animals and plants \u2013 was actually correlated with decreased chronic kidney disease. <\/p>\n

\u2018I think many people think too much protein is damaging on the body, particularly the kidneys, but it can handle high intakes without any problem,\u2019 notes Hobson. \u2018Studies have shown that up to 3.5g\/kg\/day (more than 250g a day for a 75kg man) is well tolerated over extended periods without any negative health effects so long as kidney function is normal.\u2019<\/p>\n

Protein and Digestion<\/p>\n

Another commonly touted side effect of high-protein diets is digestive discomfort (read: protein farts). \u2018While this certainly can be an issue, it\u2019s largely determined by the types of protein you\u2019re consuming, as well as the foods you\u2019re pairing that protein with,\u2019 notes Tracey. For instance, highly processed protein drinks or snacks that contain sweeteners or other ingredients known to irritate the gut might lead to bloating, gas or diarrhea. That doesn\u2019t mean the protein is to blame. <\/p>\n

Others may struggle to digest some forms of whey, particularly if they are lactose intolerant or have IBS, while some plant forms of protein \u2013 like beans and soy \u2013 can contain a lot of fibre<\/a>. While that\u2019s good for you in the long run, it can take some training to get your gut used to breaking down that much roughage. Much like you wouldn\u2019t deadlift<\/a> 100kg as a beginner, you should also move slow and steady with nutritional changes. <\/p>\n

Symptoms of Too Much Protein<\/p>\n

While it\u2019s highly unlikely you\u2019ll eat too much, there may be signs that your diet needs tweaking. If you suffer from any of the below, consider re-thinking your nutrition:<\/p>\n