Is there such a thing as too much protein?
Not from a kidney-scare angle, assuming a healthy lifter with normal/healthy labs.
For this year’s cut I’m actually considering running higher protein than usual (around 240g vs my normal 200g), mainly for appetite control and consistency. For cuts I keep carbs lower and mostly around my workouts/cardio, and I’d be pulling those calories from carbs to support the higher protein intake.
My usual cut split: (This has worked well for me in the past, just debating pushing it a bit further this time.)
40% protein
30% carbs
30% fat
For this cut:
45% p
25% c
30% f
Curious where people have personally noticed diminishing returns - performance, digestion, carbs getting too low, feeling flat, etc.
I'm mapping out my meal plan in the next week or so and want to see what you think.
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if I eat more than 80grams of protein in one meal I get instant mud butt
Ranger3252At one time yes, your body can only absorb so much at once but, if you plan it out throughout the day then I would say never too much protein.
Here is a protein absorption report
https://www.gainful.com/blogs/nutrition/protein-absorption-rate?srsltid=...
Dkoon211I'm reading this now. And I'll edit if its covered. But I wonder how much more we absorb while on gear.
Ranger3252Does not matter, you can only absorb so much protein let alone anything regardless of gear. It will only create a turd.
Could’ve sworn that was debunked like two decades ago.
"Hey Gemini..."
While your body can absorb almost all the protein you drink, there is a limit to how much it uses for muscle building at one time. For a fast-digesting liquid like whey, research shows that 20 to 25 grams usually maximizes muscle protein synthesis.
Doubling your shake to 70 grams won't double your muscle growth; instead, the extra protein is mostly burned for energy or converted into urea. To get more grams "straight to muscle growth," it is better to space your shakes out by at least 3 to 4 hours.
"what about eating a ton of chicken instead? "
To maximize muscle growth, your body typically utilizes about 20 to 40 grams of protein per meal for muscle protein synthesis.
How Much Is Too Much?
While your body can absorb nearly all the protein you eat, there is a limit to how much it can use for building muscle at one time. For most people, a daily total of 0.7 to 1 gram of protein per pound of body weight is the effective ceiling. Eating more than 2 grams per kilogram of body weight daily is generally considered excessive and provides no extra muscle-building benefit.
What Happens to Excess Protein?
When you consume more protein than your muscles can use for repair and growth, your body redirects it:
Energy Production: It is broken down and burned as fuel.
Waste Removal: Excess nitrogen is processed by your kidneys and excreted as urea.
Fat Storage: If you are eating in a total calorie surplus, the leftover energy from protein can eventually be stored as body fat.
Hahahaha…. Just noticed at the bottom of this one, you already posted it, yes, the body can turn protein to fat. I had thought only carbs were converted until that lesson.
Sounds like ai is mostly using old research as there is more of it. Which is why it’s always a good idea to use other sources than ai. Obviously anecdotal, my urea nitrogen is generally in the low to average range even though I get excess protein. BUT, Recent studies show no protein synthesis cap even up to 100g per intake. Spreading intake can increase MPS but your body is not limited. If your labs show high urea nitrogen you’re probably going to have to cut back daily intake or try to get the excess in post workout when your body is absorbing and utilizing it faster and more efficiently.
I don't just toss up AI without checking for newer data. How about you tossing up those 20 year old studies that debunk this. You know, the ones that are too new for AI to catch in the deep thought algorithms.
Current UK college teaches 30-40g in 4-hours maximum processing, AAS helps recovery, not volume max uptake… you are spot on. Added note…since most of us deplete carbs on cutting…the body ‘can’ convert protein to fat. It is complicated, but it can do it. If this is off, then we can challenge Southdowns College in Havant, because they were teaching it at Level 2 just five years ago.
Ranger3252No
Ehhhhhhhhh agree to disagree I guess cause it was. I was just being nice about it lol. 100% it was.
Dkoon211Well. I appreciate the article. You have saved me a lot of money.
I just try and get in as much protein as I can each day, I know I am still quite a bit under though compared to what I should be getting. I have a tiny appetite and get full quickly compared to most people, I doubt I touch 150g per day. Plus sometimes esp if you aren't training as much, you simply don't feel like eating it I find - and it tends to be more a carb craving you have.
For protein intake to become dangerously excessive I think you have to be in the region of 350g per day plus I seem to remember reading.
I personally don’t fret too much about macros. Sure I try to stay in a range but ultimately stay in my calorie budget.
Eat however makes you feel the best. The way I eat I usually naturally end up with a 40P, 50C, and 10F split.
Your piece works with that little of fat?
Oh yes it works.
It definitely works. Just ask my sister.