Here’s how much protein you should actually be eating in one meal

Protein is one of the four macronutrients you need every day to keep you full, support muscle growth, and maintain your overall health. But while your daily protein needs can vary depending on factors like your activity level and age, it’s important to know how much to eat at one time to avoid overloading your body and exposing yourself to health problems.

To find out the ideal amount of protein per meal, we spoke to a registered dietitian Gabrielle Tafur, RDand preventive medicine doctors Cedrina Calder, MD. They explain exactly how much protein you should eat per meal so you can avoid overdoing it.

So, can you eat too much protein, and how much protein is too much for one meal? Here’s what the experts had to say. Read on, and for more, be sure to check out 15 Best High-Protein Foods for Weight Loss.

How much protein is too much in a meal?

Both Tafur and Dr. Calder agree that it is best to do so limit protein intake to 30 grams per meal. “Excessive protein consumption in amounts greater than about 30 grams per hour is not stored,” says Tafur, so consuming more than that generally won’t provide additional benefits and may even strain your kidneys.

Unlike carbohydrates or fatsthat your body can store for energy, protein does not have the same storage system. Have you ever heard of someone carb loading before a big race? The body breaks down carbohydrates into glucose, which is then stored as glycogen in muscles and liver. So when you engage in intense physical activity, your body uses these glycogen stores to help you resist fatigue and finish the workout.

Protein works differently. Eating protein will not provide immediate energy like fat and carbohydrates, so the body redirects metabolic processes to create energy. The kidneys will then remove any excess protein in the blood and then excrete it through the urine. If excess protein is consumed regularly, the kidneys can become stressed. Calder says those with kidney disease may do better by avoiding eating a high-protein diet. “Protein is never stored, and it’s never meant to be used for immediate energy,” Tafur explains.

However, research suggests that although the body cannot store protein, it does not mean that it is always wasteful to eat more than 20-25 grams per meal. Some of the extra protein can still support muscle growth, especially when it comes from slower-digesting sources like whole foods and is consumed with other nutrients.

For those who want to maximize muscle growth, a practical guideline is to aim for around 20-40 grams of protein per meal, spread over four portions a day. Higher intakes may be beneficial for some people, but individual needs may vary based on goals and activity levels.

Can you eat too much protein? Here are the risks

Although protein is important for building muscle and keeping you full, consuming too much can lead to problems. Here are some risks to be aware of if you eat too much protein.

1. Kidney load: While carbohydrates can be stored as glycogen for quick energy during intense activity, protein does not work the same way. Regularly consuming excess protein can put unnecessary strain on your kidneys, making them ineffective and potentially harmful in the long run. “When we consume too much protein, this puts more work on the kidneys to filter this through the body so that protein doesn’t build up in the protein,” says Tafur.
2. Weight gain: Eating more protein than your body needs can also lead to weight gain. “The human body will store excess calories as fat,” says Calder. “In other words, if eating a high-protein diet increases your daily caloric intake to a point where it is higher than daily caloric output, you will gain fat as a result.”
3. Digestive problems: Consuming too much protein, especially from certain sources such as red meat, can lead to digestive problems such as constipation or bloating.

Keeping your protein intake balanced and within recommended limits will help you avoid these potential risks while reaping the rewards.

FAMILY: 7 Ways Eating Too Much Protein Can Harm Your Health

How much protein should you eat daily?

To put “too much protein” into context, it’s important to know what the suggested baseline protein intake is.

The Dietary Reference Intake (DRI) suggests consuming 0.8 grams of protein per kilogram of body weight (about 0.36 grams per pound). If your goal is to build muscle, that amount can increase to about 1.5 grams per kilogram of body weight, combined with a balanced diet.

Based on this calculation, an example of how much protein should be eaten a day is that they would need at least 50 grams of protein daily, which increases to about 95 grams if they are focused on building muscle.

Protein needs may also be higher for older adults, those recovering from illness, and people with high activity levels. Ultimately, the amount of protein you need each day varies from person to person and depends on several factors.

FAMILY: How much protein do you need to eat every day?

Best sources of protein

Both Calder and Tafur agree that the best protein comes from whole foods. Some examples of healthy protein sources include:

• Lean meat
• Fish
• Nuts and nut butter
• Seeds
• Unprocessed soy products
• Protein powder

High-quality protein powders are a great way to supplement protein in your diet. What is the best protein powder? One that is plant-based and contains minimal preservatives and sweeteners. Plant-based protein powders can typically provide up to 20 grams of protein per serving. Mix a scoop of protein powder with oat milk, berries and a handful of spinach for a vitamin-rich, high-protein smoothie.

“The use of protein powder is an effective way to supplement your diet to ensure you meet your daily intake goals,” says Calder. “But you should aim to get the majority of your daily protein from whole food sources.”

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Key takeaway: There is such a thing as ‘too much protein’

Consuming more than 30 grams of protein is too much for just one meal because your kidneys will process and excrete any excess. In other words, you could be throwing your hard-earned money down the toilet if you try to consume more than that within an hour because protein cannot be stored in the body for later use.

Spreading your protein intake between meals is the best way to ensure your body makes full use of what you consume. For example, instead of pairing a protein shake with a big dinner, save it for after your workout or enjoy it as a mid-day snack. By managing your intake throughout the day, you can avoid the pitfalls of eating too much protein while meeting your health and fitness goals.

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