Protein is essential — your body uses it to build muscle, produce hormones, repair tissues, and maintain strong immunity. But many people consume far more than they actually need, believing more protein automatically means better health or faster results in the gym. Unfortunately, excess protein can backfire.
When protein intake rises too high — especially over 30% of your total daily calories — your body begins producing ketones, which can strain your kidneys and increase your hydration needs. You may feel tired, dizzy, or dehydrated without realizing your diet is the cause. Eating too much protein without increasing activity can also contribute to unwanted fat gain.
So how much is enough? Most adults need about 0.36 grams of protein per pound of normal body weight. For example, a 150-pound adult needs around 54 grams per day. Athletes, those recovering from injury, and older adults may require slightly more.
Excellent protein sources include lean meats and poultry, fish and seafood, eggs, dairy foods, beans and lentils, nuts and seeds, soy products, and whole grains combined with legumes for complete proteins.
A balanced diet includes protein, but also complex carbohydrates, healthy fats, fruits, and vegetables. Too much of any single nutrient — even protein — can throw your body off balance.
The real key to long-term health? Variety, moderation, and mindful eating.
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