Dr. Christina J. Valentine<\/a>, a board-certified physician in Pediatrics and Neonatology, to break down the study for us.<\/p>\nAt What Point Does Protein Consumption Become Excessive? <\/p>\n
While Dr. Dulaney-Cripe agrees that \u201cthere is always a \u2018too much\u2019 level,\u201d she notes that the actual amount of protein an individual needs differs from person to person\u2014as does what qualifies as excessive.<\/p>\n
\u201cMore is not always better. I believe it is not only in the amount of protein, but in the type of protein. I subscribe to 0.7-1.0 grams of protein per kilogram of ideal body weight for a healthy adult younger than 65,\u201d she says. Of course, there are caveats too: Active adults with a vigorous workout routine may need more, while sedentary individuals at risk for diabetes or other metabolic disease may need less.<\/p>\n
So, how do you determine the right amount? Monitoring your metabolic health and personalizing your protein intake is a good place to start.<\/p>\n
Can Consuming Too Much Protein Actually Slow Your Metabolism? <\/p>\n
The answer to this is a little more complex. Although the review (which looked at 350 studies) found a link between too much protein and a slower metabolism, Dr. Valentine and Dr. Dulaney-Cripe aren\u2019t quite as confident in that connection.<\/p>\n
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\u201cThis is a thoughtful review that highlights just how complex the relationship is between protein, amino acids, metabolism and healthy aging,\u201d Valentine says, but with a caveat: \u201cWhile the findings are interesting, much of the evidence around longevity comes from animal and preclinical models, so we don’t yet know how directly those findings translate to long-term human health.\u201d<\/p>\n
The reason your metabolism might slow with increased protein is more about what it replaces in your diet than the protein itself.<\/p>\n
\u201cIf fat intake increases in people younger than 65, the risks associated with high protein intake increase,\u201d Valentine says. \u201cIf you are displacing fiber, fruits, and vegetables, then the risk of constipation increases. If you are displacing adequate hydration, then the risk of dehydration increases.\u201d<\/p>\n
What Is Protein\u2019s Role In The Acceleration Of Aging? <\/p>\n
According to Dr. Dulaney-Cripe, there is a simple scientific explanation. \u201cThe data show that increased animal proteins provide excess branched-chain amino acids contributing to the inflammation and cellular damage.\u201d However, these studies are based on animals, not humans, so the results aren\u2019t necessarily 1:1.<\/p>\n
Are Americans Consuming More Protein Than Necessary? <\/p>\n
According to research from the Centers for Disease Control and Prevention<\/a>, U.S. adults eat 2.9 ounces of protein per day, or about 82 grams\u2014roughly 20% more than the recommended amount for some individuals.<\/p>\n\u201cWhat we do know is that adequate protein is important throughout life, particularly as we age when maintaining muscle mass and strength becomes increasingly important,\u201d Valentine says. \u201cThe U.S. Recommended Dietary Allowance (RDA) for healthy adults is 0.8 grams of protein per kilogram of body weight per day, although individual protein needs can vary based on factors including age, activity level, and overall health.\u201d <\/p>\n
Here\u2019s some simple math: someone who weighs 120 pounds needs about 44 grams of protein per day, while a 250-pound individual should aim for closer to 91 grams.<\/p>\n
The Bottom Line On Eating Too Much Protein <\/p>\n
While there\u2019s still not enough solid (human!) evidence to fully support the review\u2019s claims, too much of anything\u2014even a good thing!\u2014isn\u2019t wise, especially if you\u2019re overconsuming protein and forgetting the rest of your macros.<\/p>\n
\u201cSo this research doesn’t fundamentally change how I think about protein. It reinforces the importance of looking at the whole diet and the individual,\u201d Valentine says. \u201cThe goal shouldn’t be to maximize or minimize protein, but to get the right amount and quality of protein for your individual needs as part of an overall balanced diet.\u201d<\/p>\n
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New research finds that excessive protein intake may slow metabolism, cause inflammation, and damage cells, while adequate amounts activate pathways linked to healthier aging and longevity.Experts say most sedentary Americans eat more protein than they need; the recommended amount is 0.8 grams per kilogram of body weight, varying by age, activity level, and individual health factors.Scientists caution that excessive protein\u2019s negative effects stem partly from displacing fiber, fruits, vegetables, and hydration, not from protein alone.<\/p>\n