Is 200g of protein a day too much?

In fact, eating 200 grams of protein each day may actually be unsafe for a large percentage of the adult population. However, athletes who regularly engage in high-intensity workouts or who are trying to build muscle mass may benefit from consuming 200 grams of protein on a daily basis.

healthyeating.sfgate.com - Is Taking in 200 Grams of Protein Safe? - Healthy Eating | SF Gate

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For most adults, taking in 200 grams of protein every day is not necessary to meet protein requirements. In fact, eating 200 grams of protein each day may actually be unsafe for a large percentage of the adult population. However, athletes who regularly engage in high-intensity workouts or who are trying to build muscle mass may benefit from consuming 200 grams of protein on a daily basis.

Maximum Safe Amounts

According to the "International Journal of Sport Nutrition and Exercise Metabolism," a maximum safe protein intake is 2.5 grams of protein per kilogram of body weight, or about 1.1 gram of protein per pound of body weight each day. By not exceeding this maximally safe amount, you can avoid protein toxicity and extra stress on your kidneys. For example, a 150-pound person should not consume more than 165 grams of protein per day. Based on these recommendations, 200 grams of protein per day is safe only for people weighing more than 181 pounds.

Maximum Beneficial Amounts

Although athletes need significantly more protein than people who don’t exercise, a study published in a 2011 edition of the “Journal of the International Society of Sports Nutrition” reports that the maximum amount of protein beneficial for strength-trained athletes is 2.0 grams per kilogram of body weight, or about 0.91 grams of protein per pound of body weight each day. Although consuming up to 1.1 grams of protein per pound of body weight is theoretically safe, it doesn’t provide additional benefits for athletes, according to this study. The body excretes excess protein it cannot use. Therefore, a 150-pound athlete can use up to 137 grams of protein, a 180-pound athlete can utilize up to 164 grams and a 225-pound, strength-trained athlete can benefit from consuming up to 205 grams of protein each day.

Minimum Protein Needs

Consuming too little protein can also cause health problems and a reduction in muscle mass. Men and women, even those who are sedentary, should aim to consume at least the recommended dietary allowance, or RDA, for protein each day. Protein RDAs are 46 grams for women, 56 grams for men and 71 grams per day for pregnant and nursing women. According to the Institute of Medicine, protein RDAs are determined using 0.36 grams of protein per pound of body weight. Therefore, a 150-pound person should consume a minimum of 54 grams of protein each day.

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