We know protein is important for building muscle, recovering from workouts, and supporting our overall health. But is there such a thing as too much of it?
We asked Adam Williamson, a registered dietitian from Loop Nutrition, to break down the risks, benefits, and share his smart strategies for fueling your fitness goals without overdoing it.
How Much Protein Do You Really Need?
Your daily protein needs depend on your activity level, age, and goals. For the average person, the Academy of Nutrition and Dietetics recommends 0.8 grams of protein per kilogram of body weight or 0.35 grams per pound. (But if you’re hitting the gym regularly at O2 Fitness Clubs, those numbers will look a little different.)
- Active adults: Aim for 1.2–1.7 grams per kilogram (0.5–0.8 grams per pound) to build and maintain muscle.
- Strength athletes: Some may need up to 2 grams per kilogram (0.9 grams per pound) to support muscle growth and recovery, according to studies done by the International Society of Sports Nutrition.
“Protein isn’t one-size-fits-all,” says Adam. “Your ideal intake depends on your workouts, age, and even health history. Use tools like the USDA’s Dietary Reference Intakes calculator, or chat with a nutrition expert (like our team at Loop Nutrition) to dial in your numbers.”
Can You Overdo It? The Risks of Too Much Protein
Yes, you can eat too much protein. Especially if you’re prioritizing animal sources like red meat or protein shakes over eating balanced meals. Here’s what Adam wants O2 Fitness members to watch for:
- Digestive Drama: “Overloading on protein often means skimping on fiber-rich carbs and fats,” says Adam. This can lead to bloating, constipation, or diarrhea.
- Heart Health Risks: Diets heavy in red meat (think burgers and bacon) are linked to higher LDL (“bad” cholesterol) and heart disease risk. Opt for lean proteins like chicken, fish, or plant-based options.
- Kidney Strain: Excess protein forces your kidneys to work harder. While healthy kidneys can handle it, those with kidney issues should be cautious. “Hydration is key,” Adam adds. “Too much protein + too little water = a recipe for kidney stones.”
How Much Is Too Much Protein?
- Per meal: Stick to 20–40 grams (about 1–2 chicken breasts).
- Daily limit: Experts suggest capping at 2 grams per kilogram for most people.
“If you’re eating 300 grams of protein daily but only weigh 150 pounds, you’re likely overdoing it,” Adam says. “Listen to your body. If you’re constantly feeling sluggish or bloated, you might need to reassess.”
Optimize Your Protein Intake for Fitness Success
- Spread it out: Eat protein every 3–4 hours to maximize muscle repair.
- Mix sources: Try grilled salmon, Greek yogurt, lentils, or tofu.
- Pair smartly: Combine protein with fiber (veggies, whole grains) for better digestion.
- Supplement wisely: Protein shakes are convenient, but real food should always come first.
The Bottom Line
Protein is key, but balance is everything. “At O2 Fitness Clubs, we see members crush their goals when they pair smart nutrition with their training,” says Adam. “If you’re unsure about your protein intake, let’s connect! Loop Nutrition's registered dietitians and O2’s trainers are here to create a plan that fuels your gains and your health.”
Ready to fine-tune your nutrition? Book a session with Adam at Loop Nutrition, then maximize your results with O2’s personalized training programs. Loop Nutrition + O2 Fitness: Helping you build strength, inside and out.