Related: The One Type of Protein You Should Eat Every Day, According to Registered Dietitians
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“This level of excess, especially from animal sources, may do more harm than good when it comes to long-term health and longevity,” Richter continues.
We get it: The idea that “too much” protein is a thing—and not a great thing—sounds a bit wild. But as mentioned, it’s true, particularly in the case of animal sources and aging.
“Too much protein, particularly from animal sources (think eggs, beef, chicken) can chronically activate a key nutrient-sensing pathway in the body called IGF-1, or insulin-like growth factor 1,” Richter explains.
When we talk about “biological aging,” what do we mean? Essentially, biological aging pertains to biomarkers that assess your body’s state of health. But what does that look like, exactly, in this case?
How Much Is 'Too Much'?
Before getting into what “too much” protein looks like, we have to address the tricky part: Getting “too little” protein is also an issue that can accelerate aging, according to Dr. Antoun.
The “right” amount will look different for each person depending on various factors, including their muscle mass, age, gender and many other characteristics. But to be very general: “As a rule of thumb, under 65 years of age, you should aim for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily,” Dr. Antoun says. “If you are over 65 years of age, increase protein intake slightly if losing muscle or weight.”
Related: Too Much—and Too Little—of This Nutrient May Increase Your Colon Cancer Risk, Studies Show
Indigestion or intestinal discomfortDehydrationNauseaDiarrhea or constipationIrritability or a bad moodBad breathWeight gainTiredness
On the more extreme end, you also come face-to-face with a higher risk of coronary heart disease, cancer, diabetes and renal abnormalities with this overconsumption.
Up Next:
Related: Over 50? This Is Exactly How Much Protein You Need
Sources
Melanie Murphy Richter, RD, a “wholistic” dietitian specializing in nutrition, healthspan and longevityDr. Joseph Antoun, MD, CEO of L-Nutra and a longevity expertWhy is protein important in your diet?, Piedmont HealthcareAre you getting enough protein?, Mayo Clinic Health SystemDietary Guidelines for Americans, 2020-2025, Dietary Guidelines for AmericansLow Protein Intake is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population, Cell Metabolism Read More Details
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