You may be concerned that consuming too much protein is bad for your kidneys, but research suggests that 100 grams of protein a day is generally safe for healthy adults. This amount equates to 99 grams of protein, which is close to the maximum amount that the average human body can use at one time to synthesize muscle protein. Studies suggest that 25 grams of protein in a single session (1.5 to 2 hours) is approximately the amount that the average human body can use at one time to synthesize muscle protein. Protein synthesis is maximized in young adults around this point.
For larger and older people, 30 to 40 grams of protein may be adequate. For this reason, small, frequent meals and protein-rich foods are generally considered the best option if you're trying to reach the maximum protein intake threshold on a protein-rich diet. Foods that need to be chewed and that are more satisfying than powders, which makes it more difficult to consume them in excess, while a protein shake full of protein equivalent to a couple of chicken breasts can be consumed in a matter of seconds, which involves an immediate and intense demand for the digestive system to process everything correctly. Some companies recommend only 60 grams of whey protein, but they don't really explain why you shouldn't use more than that. In this article, you'll understand why people think that eating too much protein powder is bad for your health, what science says about it, and the upper limit on the amount of protein powder you should eat every day.
Several studies have shown that increasing protein intake from protein powders can improve blood sugar levels, body composition, bone density, and other health markers. Others say that those claims don't make sense because protein powder is just a dry food and therefore doesn't fundamentally affect the body differently than other forms of protein. In order to ensure optimal health benefits from consuming protein powder, it's best to make sure that yours is made from complete proteins such as peas, whey, and brown rice. All you have to do is keep your protein powder intake below 40 percent of your daily calories and not consume more than 40 to 50 grams of protein powder in one meal, and you shouldn't have a problem. Protein supplements are a convenient way to introduce large amounts of protein into the diet without having to consume excessive amounts of meat. The kidneys filter out waste products that come from digesting proteins, but there is no evidence that a high-protein diet harms healthy kidneys in healthy people.
That said, there have been scandals that make potential consumers of protein powder think twice, such as the Consumer Reports reveal that several brands of protein powders contained high levels of arsenic, lead, cadmium and mercury. Even so, it is believed that excess protein can increase the activity of growth hormone and a growth factor called IGF-1.Proteins drive the growth of cancer cells and healthy cells alike. Whey, peas, brown rice, lentils and hemp are acceptable sources of complete proteins that come in powder form. The minimum recommended daily dose for protein intake is 10% of the total calories consumed and the maximum recommended daily dose of protein is 35% of calories. A few meals a day with one or two protein shakes in the mix do the job regardless of how much protein you need to eat.
In fact, research indicates just the opposite: a high-protein diet confers a number of health benefits, and a high-quality protein powder is an excellent way to increase your daily intake. It's important to remember that while 100 grams of protein per day may be safe for healthy adults, it's still important to consult with your doctor before making any drastic changes to your diet or lifestyle.