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What Your Body Will Experience If You Consume Too Much Protein


What Your Body Will Experience If You Consume Too Much Protein

According to a study, increasing the daily recommended protein intake for bodybuilders and athletes from 1.5 to 2 grams per kilogram of body weight to 3-4 grams per kilogram (1.5-2 g/lb of body weight) will not lead to an increase in muscle building and strength. However, the same study found that increasing protein intake led to a higher loss of body fat. It was published in the Journal of the International Society of Sports Nutrition.

the suggested daily intake of protein

It is well known that bodybuilders should consume 1.5 to 2 g of protein for every kilogram of body weight to obtain the best growth of muscle mass. But what would happen to your body if you ingest "too much protein" and quadruple your protein intake? Will it lead to more fat gain? Will it be detrimental to your general health?

Studies on eating too much protein

Studies on eating too much protein

None of this will occur, according to studies done at Florida's Nova Southeastern University. In an eight-week trial, 48 young, healthy amateur bodybuilders who had been lifting weights for at least a few years and were taking the recommended consumption of 2.2 to 2.2 grams per kilogram of body weight were used to help the researchers find answers to these issues.

What are protein supplements?

Two groups were created out of them. Without making any other significant dietary adjustments, the second group was instructed to increase their protein intake while the first group continued to consume the same amount. In other words, they continued to consume the same amounts of carbs and fat. The protein source for the subjects' increased intake was up to them. While the others ate high-protein diets, some of them took supplementary protein supplements.

Both groups continued their training at the same time utilizing the same exercise regimens.

Both groups consumed more protein during the duration of this trial. The group with normal protein consumption increased their daily intake to 2.3 grams of protein per kg of body weight, as shown in the table below. The daily protein intake of the second group was increased to 3.4 grams per kilogram (1.7 grams per lb) of body weight. Additionally, because of this increase, more calories were ingested overall.

Findings from the study

Interestingly, the study's findings show that consuming more protein had no impact on muscle growth. In other words, neither the regular protein group nor the high protein group experienced an increase in lean muscle mass.

However, the patients who consumed more protein saw a decrease in their body fat percentage. This is unexpected considering that they consumed 400 more calories than the other group due to their higher protein intake. This impact is most likely brought on by an increase in the energy used when sleeping.

Strength improvements were seen in both groups. Despite somewhat greater strength gains in the group that received 2.3 g of protein per kg of body weight, these changes were so negligible as to be of no statistical significance.

Medical evaluations of both groups were performed to see if the increased protein intake had any detrimental effects on their health. The outcomes demonstrated that the body was not harmed by the higher intake.


According to this study, consuming "too much protein" or simply increasing your protein intake won't make you fatter. Quite the opposite. Additionally, it was shown that the daily requirement of 1.5–2.0 grams of protein per kilogram (0.75–1.0 g per lb) of body weight is adequate for building muscle and strength and does not need to be increased.