We’re big believers in the power of protein, but when it comes to this essential macronutrient, it’s important to get your daily amount just right, in order to reap the benefits. 

Protein plays a pivotal role in many functions within our bodies. Too little, and our body can’t perform at its full potential. Too much, however, and our body can experience a range of issues, from digestive discomfort to long-term health risks. Everyone’s bodies will require a different amount of protein, based on factors like daily physical activity, health issues, and health goals.

In this article, we’ll explore common misconceptions about protein consumption, the effects of eating too much protein, and how to find the right balance for your body’s needs.

The need is real

Protein is an essential part of the human diet. It fuels the body’s ability to build and repair muscles, skin, hair, nails, and other tissues. It also plays a key role in producing enzymes and hormones that regulate vital functions such as digestion, metabolism, and immune responses. Additionally, protein helps transport important molecules, like oxygen and nutrients, throughout the body.

In short, protein is like the quintessential multitasker—building, repairing, and delivering essential components to keep the body functioning smoothly.

So if running low on protein means our body struggles to perform these crucial functions, does surpassing our daily protein needs make us healthier or stronger? If only it were that simple…

What happens when we eat too much protein?

We like to preface any discussion about protein intake with a reminder that everyone’s needs are unique. There isn’t a universal standard amount—it’s a range that depends on factors like age, activity level, body composition, and overall health.

Since protein influences so many bodily functions, excessive intake can have far-reaching consequences. Here are some of the major ways consuming too much protein can disrupt your body’s natural balance.

Early warning signs of eating too much protein

When you start consuming more protein than your body needs, you may notice some early warning signs that indicate an imbalance. These symptoms can include:

Digestive issues

Overloading on protein often means cutting back on other essential nutrients—especially fiber, which is primarily found in plant-based foods like fruits, vegetables, and whole grains. A lack of fiber can lead to constipation, bloating, and other digestive discomforts. A well-rounded diet that includes adequate fiber is key to keeping your digestive system running smoothly.

Unpleasant breath (keto breath)

Here’s one we bet you didn’t know! If you eat too much protein and not enough carbohydrates, your body enters a state called ketosis, where it burns fat for energy instead of glucose. This process produces chemicals called ketones, which can give your breath a strong, fruity, or metallic smell. Staying hydrated and ensuring a balanced intake of macronutrients can help combat this unwanted side effect.

Dehydration station

Excessive protein intake can contribute to dehydration because the body needs extra water to process the nitrogen waste produced from breaking down protein. This increases urine output and can lead to dehydration if you’re not replenishing fluids adequately. Additionally, high-protein diets can disrupt electrolyte balance, leading to symptoms like headaches, fatigue, and dizziness. Drinking plenty of water is essential when increasing protein intake.

Forever fatigue

Too much protein can actually make you feel more tired. The body uses more energy to digest and metabolize protein than it does carbohydrates or fats, which can lead to sluggishness. Additionally, if a high-protein diet replaces carbs, you may not be getting enough glucose—your body's primary source of quick energy. The result? Mental fog, exhaustion, and a general feeling of being run-down.

Long-term risks of eating too much protein

While the short-term effects of excessive protein intake can be uncomfortable, long-term overconsumption can pose serious health risks. Here’s what you should know:

Kidney strain

When we ingest protein, our kidneys work to filter and remove nitrogen waste from amino acid metabolism. Consistently consuming excess protein forces the kidneys to work overtime, which can put strain on these vital organs. While healthy kidneys can handle moderate increases in protein intake, those with kidney disease or impaired kidney function should be especially cautious.

Unwanted weight gain

Many people associate protein with muscle growth and weight loss, but consuming more protein than your body can use doesn’t necessarily mean you’ll build more muscle. Instead, excess protein is either burned for energy or stored as fat, potentially leading to weight gain. If maintaining or losing weight is your goal, it’s important to focus on an overall balanced diet rather than overloading on protein alone.

Calcium loss and bone health

Here’s another surprising fact: diets high in animal-based protein sources can increase calcium excretion through urine. Over time, this can contribute to bone density loss and a higher risk of osteoporosis. Ensuring adequate calcium intake and incorporating plant-based protein sources can help mitigate this risk.

Finding the perfect protein balance for you

The risks of consuming too much protein are easily avoided if you know your needs. To experience the benefits of protein it’s essential to find the right balance that supports your health and fitness goals without overloading your body, and that’s easily done:

• Know your needs: Determine how much protein your body actually requires based on your lifestyle and activity level.
• Eat a variety of nutrients: Balance protein intake with adequate carbohydrates, healthy fats, and fiber-rich foods to support overall well-being.
• Stay hydrated: Drink plenty of water to support kidney function and prevent dehydration.
• Listen to your body: If you notice digestive discomfort, fatigue, or other symptoms of protein overload, adjust your intake accordingly.

Protein is an essential part of a healthy diet, but like anything, balance is key. By consuming the right amount for your body’s needs, you can optimize your health, energy, and overall well-being without the unwanted side effects of overconsumption.

The bottom line

Protein is an invaluable part of a healthy diet, but more isn’t always better. Eating the right amount for your body ensures you get the benefits without the downsides. By paying attention to your intake and listening to your body, you can fuel yourself effectively while avoiding the pitfalls of too much protein.