What Happens When You Eat Too Much Protein

An interesting interview on the subject:


And so I probably won't have to worry too much about bone loss, at least as it relates to protein overconsumption.
 
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What's crazy is that if you put on a pound of muscle, there are only about 86 grams of protein in it. The rest is water, carbs and some fat.
 
Baron said:
What's crazy is that if you put on a pound of muscle, there are only about 86 grams of protein in it. The rest is water, carbs and some fat.
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sounds about right. 120grams of lean chicken is 30grams of protein.
 
And what happens if you eat too much carbohydrates?

The video is not great actually.

Anyway those living below poverty hardly eat protein
 
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The thing I found most compelling is what the interviewee said in the second video: that the RDA, which appears low by gym bro standards, already has 2 standard deviations built into it to ensure that it applies to 97% of the people. And so, even adding an extra 10 or even 20 grams on top of that to accommodate all the lifting work to grow muscle, still renders the total well below what most fitness enthusiasts consume. That was eye-opening.
 
https://perfecthealthdiet.com/2011/03/protein-for-athletes/

Everytime I eat more than 150-175 grams of protein per day, I gain weight and pee a lot more.
  • Supplementing leucine “increased protein synthesis and decreased protein breakdown” [2], thus leading to nitrogen balance at lower protein intakes.
  • The point of nitrogen balance is dynamic: if everyone in the sample ate 0.9 g/kg/day, then they’d eventually get into nitrogen balance at 0.9 g/kg/day. The body adjusts to conserve muscle at given food availability.
Let’s say our athlete is an 80 kg man. Then maximum muscle gain will be achieved at a protein intake of 1.875*80 = 150 g/day. Toxicity will begin somewhere between 150 to 200 g/day. So the “plateau region” where all the benefits, and none of the toxicity, are achieved is between 150 g/day and some protein intake not much above 150 g/day.

The plateau region is quite narrow! What this tells us is that athletes should consume about 150 g/day protein.

This assumes a high-carb diet, so that no protein is needed for gluconeogenesis. The body utilizes about 600 calories/day of glucose, plus another 100 calories per hour of intense training.

With carb intakes below 600 calories/day, additional dietary protein would be needed, because protein would be consumed nearly 1-for-1 with the missing carbs.

So we can summarize these results as follows:

  • On a high-carb diet (>600 calories/day), 600 protein calories/day maximizes muscle gain.
  • On a low-carb diet (<600 calories/day), 1200 carb+protein calories/day maximizes muscle gain.
 
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