If you were to stop eating protein, your body would start to break down muscle. Protein deficiency is rare in developed countries. However, it can happen if you're not eating enough food every day.

On the flip side, it is possible to overeat protein. Some people believe that excess protein is excreted in the urine. However, only part of the protein is excreted. Another part of the protein is converted to glucose for energy or stored as fat.

So if you eat too much protein—and too many calories as a result—you risk gaining weight from excess calories. If you eat more protein than you need but still have your calories balanced, then you will not gain weight, even with the additional protein. If your calorie goal stays on track, but you get more protein than you need, you are may not be getting enough carbohydrates or fat for your body to function correctly.

In addition, excessive protein intake can be strenuous on the kidneys. People with certain types of kidney diseases need to manage how much protein they eat. The key to proper nutrition is achieving the appropriate balance of macronutrients. Eating large amounts of protein can lead to dehydration , even in elite athletes.

Protein comes from plant and animal sources, and you can meet your protein needs with either type of protein. Plant sources are typically not considered complete proteins since they lack all of the essential amino acids.

For this reason, eating a wide variety of plant-based proteins that cover all of the amino acids you need is important. Lean meats, poultry, fish, seafood, eggs, and dairy products are excellent protein sources.

Each provides all of the essential amino acids along with many other nutrients such as iron, B vitamins, and zinc, which are primarily found in animal foods. Coldwater fish such as salmon , tuna , and herring make good protein choices because they're also rich in omega-3 fatty acids EPA and DHA, which are almost exclusively found in seafood and essential for health.

A chicken drumstick with leg, thigh, and back, g contains 62g of protein. A 6-ounce serving of salmon contains 34g of protein. Eggs contain about. Some vegetables like spinach and kale contain a small amount of protein. Whole grains, such as quinoa are also a good source of protein 1 cup contains about 8 grams of protein.

Keep your plant proteins healthy by choosing recipes and cooking methods that preserve their nutritional benefits. For example, use tofu in place of meat in a stir-fry, add nuts or seeds to a dinner salad, or use dry beans like kidney, navy, or black beans as your primary protein source for a few meals.

You can also supplement plant-based protein with soy protein powders. Here are a few tips to get more protein in your healthy diet. Keep in mind that one serving of protein usually comprises 3 to 5 ounces of meat, poultry, or fish; one egg ; 1.

You can also use other methods to consume the right portion size. A serving of meat, poultry, or fish is about the size of the palm of your hand.

A serving of cheese is the same size as two dice. Keep in mind that these servings vary based on hunger, weight, age, activity level, and other factors. Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.

Consult a doctor or dietitian to determine your ideal daily protein goal. Department of Agriculture. Dietary guidelines for Americans — Mangano K, Sahni S, Kiel D, Tucker K, Dufour A, Hannan M.

Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study. Amer J Clin Nutr.

Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: review and recommendations. is a rarity, and if you're eating a varied diet, there's no need to go out of your way to "beef" up your intake. But how you spread your protein out throughout the day may matter just as much as how much you eat.

Americans' protein consumption is skewed: We typically skimp on protein in the morning and load up in the evening. But research suggests that evenly splitting up your protein consumption is the best way to support your muscles.

A Journal of Nutrition study published in found that healthy young males who more evenly distributed their protein intake over three meals—breakfast, lunch and dinner—experienced greater muscle growth than the males who had a low-protein breakfast and got most of their protein intake at just lunch and dinner.

Participants in both groups also engaged in strength training exercises. And less muscle mass could mean a decrease in metabolism which makes it harder to lose weight. At lunch, toss half a chicken breast or half a can of beans into your salad for a protein boost.

Eating too much protein can mean missing out on nutrients from carbohydrates like fiber and healthy fats. That's about g for someone who weighs pounds to g per day for someone weighing pounds. While there used to be a concern about protein intake increasing the risk of kidney stones or osteoporosis the digestion of protein releases acids that need to be neutralized by calcium—which may be pulled from bones , research shows this isn't a concern.

In fact, research in Nutrition Today found that eating in the higher recommended range may be beneficial for bone health, especially when you're eating enough calcium. And unless you have kidney disease, your protein intake is unlikely to cause harm.

Get These Recipes: Healthy High-Protein Lunch Ideas for Work. Since protein isn't one-size-fits-all, there are certain people who need more—and may have a harder time getting enough. Eat These Recipes: High-Protein Vegan Recipes. Good news for those forgoing animal products: If you're eating enough calories, opting for a plant-based diet doesn't automatically mean you're not consuming enough protein.

According to the Academy of Nutrition and Dietetics, the terms "complete" and "incomplete" protein are misleading. Vegetarians and vegans may need to pay a bit more attention to what foods give them the best protein-for-calorie value than the average meat-eater, but eating a varied diet that includes protein-rich legumes and soy will keep your body and muscles humming along just fine.

Soy foods, such as tofu, tempeh and edamame, supply all of the essential amino acids, as do pistachios. Other great vegetarian sources of protein include eggs, Greek yogurt, quinoa, seeds, nuts and nut butters. Protein isn't just a concern for the shake-guzzling bodybuilder wanting to build muscle—or the elite distance runner trying to keep it.

Adequate protein is needed at all levels of fitness. The IOM's guidelines were based on studies in sedentary individuals. Does more protein equal better results? No, says Crandall, and adds that research suggests that benefits level off after recommended intakes.

Plus, the type of protein you choose could give you an athletic edge. Foods high in a specific amino acid—the building blocks of protein—called leucine may be most effective for the maintenance, repair and growth of muscle. Animal foods, such as milk, meat, poultry, eggs and seafood are the richest sources of leucine, which is also found in soy foods, and nuts like peanuts.

While you should strive to meet your protein needs from food, whey protein supplements are also high in leucine and are a research-backed option.

Get More: High-Protein, Low-Calorie Lunch Recipes. As we age, our bodies become less efficient at transforming the protein we eat into new muscle.

For this reason, ensuring that people consume enough protein for their individual situation is very important. The general RDA for an average adult is 0. However, this is a minimum level. The chart below shows the recommended minimum amount of protein people should consume, based on the average sedentary lifestyle, meaning a person doing little or no exercise.

Experts recommend that a person undertaking any level of activity eat substantially more than 0. Infants and children require more protein proportional to their body weight than fully grown adults, as they use the protein as they grow. As shown in the chart above, the recommended protein amount that pregnant or lactating people should consume is much higher than that of non-pregnant or lactating people.

Athletes can eat up to 3. Someone trying to increase their overall muscle mass, such as when strength training, should aim to eat proportionally more protein than, for example, someone training for muscular endurance. A person over the age of 50 who is beginning to lose muscle mass a process known as sarcopenia , may want to consume more than the lowest recommended amount of protein to build or rebuild their muscle mass.

People who are recovering from an injury may need to consume more protein than normal to help their body heal. People can include protein in their diet by eating both animal and plant-based sources of protein.

People should consume some protein in every meal , as the body cannot store excess protein, so eating smaller amounts often is key. If a person consumes too little protein, they are at risk of developing a number of conditions.

These conditions may include the following:. If a person does not consume enough protein, they may find themselves losing muscle mass, because the muscles are mostly made up of protein. When a person does not consume enough protein their appetite may increase. The body does this instinctively as a way to encourage a person to eat more protein.

This may cause them to notice that their weight is increasing. Too much protein may lead to a loss of calcium from the body. Researchers have found a link between too much protein and an increase in weight, even from an early age. One study of lactating women and their newborns suggesting that high protein in the early ages may contribute toward obesity in later life.

Adequate protein consumption is crucial to sustain normal bodily function, but too much or too little protein may cause health issues. People should speak to a healthcare provider, dietitian, or nutritionist before drastically changing their diet in any way.

A person can increase the amount of protein that they consume in various ways, including eating certain…. Protein is one of the three nutrients that the body needs in large quantities.

Jul 30, Updated Nov 17, Learn more about SCL Health's Nutrition and Weight Loss and Bariatrics services. On a biological level, proteins are sort of like Legos for our bodies. According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.

That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

Yes, technically you could. So if your body requires 2, calories per day, calories should come from protein. The short answer is the more you exercise and burn calories, the more protein you can healthily eat. In fact, protein is great for weight loss because protein-rich foods leave you feeling much more full than fat and carbs.

But all things in moderation — you can still gain weight when overeating protein, just like any other food. Remember to focus on calories in versus calories out — your body will only process or convert a certain percent of what you eat into energy. The biggest concern about overconsumption of protein applies to people who are predisposed to kidney disease.

Judging by all the protein bars, shakes and powders out there, you could be led to believe you need a protein supplement.

Contrary to the hype that everyone needs more protein, most people in the U. meet or exceed their needs. This is especially true for males ages 19— The Dietary Guidelines for Americans — indicate that men in that age range exceed their protein recommendations, especially from meat, poultry and eggs.

Even athletes often get more protein than they need without supplements because their calorie requirements are higher. With more food comes more protein.

However, being mindful of the type of protein is important. So, too, is knowing how much protein you actually need. The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils. But lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; and low-fat dairy are also excellent protein sources.

It is better to meet dietary protein needs with whole foods like these rather than with the use of supplements. Manufactured supplements are no more effective in building lean muscle mass than whole foods, as long as you're eating enough whole foods each day. Supplements also don't contain the additional nutrients you get from whole foods.

Need additional advice and recommendations for building a nutrition plan to support your training program? Consider consulting with a dietitian. DEAR MAYO CLINIC: I was recently diagnosed with cancer.

Are there specific foods I should be eating or avoiding?