Protein plays a lot of important role in keeping your body healthy, but too much to eat in one session can lead to unpleasant side effects.
The recommended protein intake is 0.8 grams of protein per day per kilogram of body weight.
“But that only supports general life. If you have 30 minutes of movement, you need more, “Traci McCarthy, PT, DPT, PhD, PhD, trainer for training physiology at New York University.
Some people may want to push as much protein as possible into a meal to maximize their daily recording, but this approach is not ideal.
“It would be a challenge to bring all of your protein to a session,” said McCarthy. “It is difficult for me to consume a lot at the same time.”
As a reference, McCarthy said, someone who is 150 lbs would need about 80 to 160 grams of protein, depending on how active they are and how high they are. It would be difficult to achieve this goal in one session.
How much protein is too much?
Research on how much protein you should eat in a session is not conclusive.
“While 25 to 30 grams of protein for a meal are the standard, further examinations are required to quantify a specific upper threshold value for the absorption of protein per measurement,” said Perri Halperin, MS, RD, CDN, a clinical nutritional coordinator on the Mount Sinai health system.
Just like your daily protein intake, the amount of protein you need with every meal is influenced by factors such as your activity level and the goals of the body composition.
What happens if you consume too much protein?
The food too much protein in a meal can cause stomach -intestine symptoms such as constipation, stomach pain and nausea. Excessive protein intake can also lead to dehydration, as their kidneys and liver work hard to metabolize the excess nutrients and may urinate more frequently.
“The consumption of more protein than what is needed can cause unintentional weight gain, since the calories in the fat shops are stored instead of being used for muscle growth,” said Beth Czerwony, RD, nutritionist at Clinic’s Center for Human Nutrition, very much.
McCarthy said you should spread between three and six meals and snacks between three to six meals and snacks every day. “All meals are different,” she added.
If you try to increase your protein intake to build muscle, it is important to speak to a nutritionist or a health service provider before changing your diet drastically, said Halperin. A nutritionist can help you to optimize your diet based on your goals, and to determine how often you have to eat and which foods these goals best serve.
What does this mean for you
It is best to spread your protein intake all day long, as that can cause too much food to cause unpleasant side effects at a time. Experts said what is “too much” protein for a session from person to person. If you want to change your lifestyle or training goals, it is best to talk to a health service provider or nutritionist about how much protein is suitable for you.