Key Takeaways
It’s best to spread your protein intake throughout the day, as eating too much at once can cause uncomfortable side effects. What constitutes “too much” protein for one sitting differs from person to person. If you want to change your lifestyle or workout goals, it’s best to speak with a healthcare provider or dietitian about how much protein is right for you.
Protein plays many vital roles in keeping your body healthy, but eating too much at once can cause uncomfortable side effects such as constipation and stomach cramps.
How Much Protein Is Too Much?
The recommended protein intake is 0.8 grams per kilogram of body weight per day, but you may need more.
“If you’re getting 30 minutes of exercise, you’re going to need more,” Traci McCarthy, PT, DPT, PhD, an exercise physiology instructor at New York University, told Verywell.
McCarthy said someone who’s 150 lbs would need about 80 to 160 grams of protein daily, depending on how active they are and their workout goals, and it would be difficult to hit this target in one sitting.
Research on how much protein you should eat in one meal is inconclusive.
“While 25 to 30 grams of protein for one meal is the standard recommendation, further research is needed to quantify a specific upper threshold for per-meal protein intake,” Perri Halperin, MS, RD, CDN, a clinical nutrition coordinator at the Mount Sinai Health System, told Verywell.
Just like your daily protein intake, the amount of protein you need at each meal will be influenced by factors like your activity level and body composition goals.
What Happens If You Eat Too Much Protein?
Eating too much protein in a single meal may cause gastrointestinal symptoms such as constipation, stomach pain, and nausea.
Excessive protein intake may also lead to dehydration because your kidneys and liver are working harder to metabolize the excess nutrients, and you may be urinating more frequently.
“Consuming more protein than what is needed can cause unintentional weight gain, as the calories are stored in the adipose stores instead of being utilized for muscle growth,” Beth Czerwony, RD, a dietitian at Cleveland Clinic’s Center for Human Nutrition, told Verywell.
How Should You Portion Your Protein?
McCarthy said you should aim to spread your protein intake between three to six meals and snacks daily. “Everybody’s meal preferences are different,” she added.
Because extra protein increases your kidneys’ workload, aim to sip water consistently throughout the day to help your body process nutrients and prevent dehydration.
If you’re trying to increase your protein intake to build muscles, it’s important to talk to a dietitian or a healthcare provider before drastically changing your diet. A dietitian can help you optimize your diet based on your goals, determining how often you need to eat and what foods will best serve those goals.
