How much protein should you eat per day? Are 200 grams of protein a day too much or safe?
One question we always hear from our clients is, “How much protein should I eat per day?” Depending on your goals, you may want to get in more or less protein, but the average person has to include this macronutrient in their diet. Here’s how to do it safely and effectively!
Is Taking in 200 Grams of Protein Safe?
200 grams is an impressive number for protein, but it’s not necessarily dangerous. Although that may seem like an excessive amount, if you are over 180 lbs, that’s a normal amount.
The Dietary Reference Intake report states that sufficient dietary protein is needed by infants, children, adolescents, and adults, with requirements changing slightly depending on your age and sex. Regardless of your age or activity level, you can safely get 200 grams of protein a day while still eating an overall balanced diet.
Negative Effects of Excess Protein
Too much protein can put an unnecessary strain on your kidneys, which have to work harder to filter all that extra nitrogen from your blood. This could lead to kidney damage, even kidney failure.
The same is true for your liver and pancreas—both organs have to work overtime when you eat more protein than they can easily metabolize. Over time, consuming too much protein can speed up disease processes like diabetes and coronary heart disease. If you’re not careful about monitoring what you eat, excess protein can also increase your risk for osteoporosis. (1)
Please read the article below to read more:
Can You Drink Too Much Whey Protein? – Side Effects of Whey
The Safest Way to Get 200 Grams of Protein a Day
A healthy diet that includes protein-rich food at every meal is crucial for maintaining an active lifestyle. Whether you’re a professional athlete or just someone who enjoys working out regularly, trying to get your recommended daily allowance of protein can be difficult.
If you’re trying to achieve optimal health, it’s important that you take safety precautions into consideration if your goal is to get 200 grams of protein each day. Just remember: A little planning goes a long way!
The best way to make sure you’re getting enough protein without going overboard on calories is by including high-protein foods in all three meals of your day. For example, you could have egg whites with turkey bacon and avocado for breakfast; grilled chicken breast with steamed broccoli and brown rice for lunch; and tuna over mixed greens and whole wheat pasta for dinner.
The average person needs about 0.8 grams of protein per kilogram (or 2 pounds) of body weight per day.
High Protein Food Choices
Lean meats and poultry are ideal sources of protein, as they have less fat than most other food groups. Nuts and seeds also provide quality protein.
Vegetarians who don’t eat meat can get high-quality protein by eating legumes, soy products, nuts, and seeds in their diet; however, vegetarians should take care not to consume too much soy as it may inhibit thyroid function.
Eggs are another rich source of high-quality protein; 1 large egg contains 6 grams of protein. For those looking for an easy way to meet their recommended daily intake without eating animal proteins, many dairy products like milk, yogurt, and cheese contain significant amounts of high-quality proteins.
Do you want to learn more about high-protein food choices? Read more:
21 Super Low Fat High Protein Foods for Weight Loss
Protein Supplements
If you are finding it difficult to meet your daily intake of protein through whole foods, there are many types of protein supplements available at health food stores and grocery stores. Whey proteins, casein proteins, and soy proteins are all great sources of protein that can be added to smoothies or shakes.
Optimum Nutrition Gold Standard 100% Whey Protein Powder
You can choose from more than 20 tempting flavors of On Gold Standard 100% Whey, so your workout recovery will always be interesting.
One scoop of this product can be mixed in 6-8 ounces of cold water, milk, or your favorite beverage. After your workout or as a snack anytime in your balanced, high-protein diet, mix up your shake 30-60 minutes after you finish.
Summary
When you get 200 grams of protein a day, it’s almost impossible not to get enough of all essential amino acids.
A variety of meat, fish, and eggs are abundant in protein while being low in fat and carbohydrates. Pairing these foods with other high-protein choices like beans, lentils, and whole grains makes getting 200 grams easy.
When your diet is well-rounded, your chances for diseases are much lower than when you rely on one source for all your nutrition needs. By including multiple sources of proteins on a daily basis, you’ll be able to promote muscle growth while keeping yourself healthy.
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