Are you having too much protein?


Lately, diets with high protein have been a hit, no matter the protein intake comes from a big portion of diet or supplement such as protein shakes. Maybe you are already trying some of the high protein diets but have this ever come into your mind – are you having too much protein and how does that affect your body?

Does too much protein harm your body?

It will be a yes for this question as any imbalanced diet will bring negative effects to your body. High protein diets are possibly related to conditions such as:

  • Increase body weight
  • High cholesterol level and increased risk of cardiovascular disease
  • Higher risk of cancer
  • Kidney related disease
  • Diarrhoea or constipation

How much protein is excessive?

According to recommended dietary allowance (RDA), daily protein intake for healthy women & men aged 18 and above is 58g and 68g respectively. Even so, more than 2grams/kg of protein intake per day should be avoided for excessive intake. (E.g. 92grams/day for a 50kg person.)

What to look out if you want to have a high protein diet?

  • Doctor advisor for any special health problem that may not suitable for such diet
  • Spread protein intake evenly throughout all meals during the day
  • Gain protein from turkey, chicken breast, beans, fish and nuts instead of red meats and processed carbohydrates
  • Pick a balanced diet that consists high amount of fiber, fruits, and vegetables (E.g. Mediterranean diet)

Reference: Publishing, H. (2020). When it comes to protein, how much is too much? – Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/diet-and-weight-loss/when-it-comes-to-protein-how-much-is-too-much