The Overconsumption of Protein
Editor: Daniel Wang
Introduction:
Protein is one of the three primary macronutrients your body needs to function. The addition of “extra” protein in all foods, beverages, and snacks has become ubiquitous in recent times. From protein shakes to chips, even protein water, it has become easier than ever to hit one’s protein goal.
However, as the old saying goes, “too much of a good thing can be a bad thing.” How much protein is too much and what are the negative side-effects associated with excess protein intake?
How much protein do you need?
Across the board, the daily recommended protein intake for an adult is 0.8 grams of protein per kilogram of body weight. For adolescents, it is 1 gram of protein per kilogram of body weight. Nevertheless, many athletes, as well as the broader fitness industry, disagree with such recommendations, often citing figures that exceed 1.5 grams of protein.
For more information about protein, protein-rich foods, and the golden window for consuming protein, check out these linked articles! In the meantime, read on to discover associated risks and practices of protein consumption!
What are the risks?
Results compiled across 32 studies determined the following risks:
Bone Disorders: When consuming excess protein, the body produces excess acid in our body fluids. The kidneys, our body’s primary filtration system, need to meet this demand, consequently requiring the skeleton to provide a buffer to mitigate the increased acid. This leads to loss of bone and decreased calcium, creating a host of other problems.
Kidney Stones: The aforementioned calcium lost from bones, results in excess calcium in the renal (kidney) system. This increases the risk of developing kidney stones. There is evidence suggesting that excess consumption of animal protein has a higher risk of contributing to kidney stone formation.
Decreased Liver Function: Too much protein intake can overwhelm the liver’s metabolic capacity to process waste products. Excessive carbs and fats can promote fat buildup in the liver as well.
Coronary Artery Disease. In a study with an experimental group on a high-protein diet, researchers found a possible link between diet and increased severity of coronary artery disease.
Increased Cancer Risk: Diet is a major factor in many types of breast, bowel, and prostate cancers. There is additionally an association between red meat, processed meats, and an increased risk of colorectal cancer.
Best Practices to Consume Protein
The best way to meet your protein requirement is to eat a variety of healthy foods that are low in fat, such as fish, nuts, beans, and lean chicken. Try to avoid over-processed protein snacks and beverages when healthier options are available, since these are often high in carbohydrates and saturated fat. Instead of 1–2 high-protein meals, practice spreading protein consumption throughout the day, and of course, balance protein intake with a diet that includes vegetables, fruit, and fiber.
Works Cited
“Macronutrients: A Simple Guide to Macros.” Avita Health System, 5 September 2019, https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-macros/. Accessed 11 September 2025.
“Too many carbs, too much protein, can lead to fatty liver disease.” HonorHealth, https://www.honorhealth.com/healthy-living/fatty-liver-disease. Accessed 11 September 2025.
Wempen, Kristi. “Are you getting too much protein.” Mayo Clinic Health System, 27 November 2024, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein. Accessed 11 September 2025.
“When it comes to protein, how much is too much?” Harvard Health, https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much. Accessed 11 September 2025.
Delimaris I. Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN Nutr. 2013 Jul 18;2013:126929. doi: 10.5402/2013/126929. PMID: 24967251; PMCID: PMC4045293.
