Protein is an essential nutrient and the foundation of a healthy and balanced diet regimen. This nutrient has been famed as the superstar of the fitness industry. From smoothies, shakes and energy bars to protein-packed diets, everyone has found protein as the ultimate remedy for weight loss, muscle building and augmenting overall wellness. It is an important macronutrient required for stronger bones, muscles and is responsible for carrying different chemical reactions to ensure your body functions at its best. But that doesn't mean that eating more is good for your body.
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Dive into this article to learn how much protein you really need. And can too much protein backfire?
How Much Protein Does A Healthy Indian Adult Need?
Protein needs typically depend on age, weight, physical activity level, and health goals. For a healthy Indian adult, the recommended protein intake is 0.8–1 gram of protein per kilogram of body weight per day.
For Example:
If you weigh 60 kg, you need 48–60 g of protein daily.
For physically active gym-goers, or those trying to build muscle, you may need 1.2–1.6 g per kg.
However, professional athletes may need extra protein based on their category.
Most Indians under-consume protein due to a carb-dense diet. But on the flip side, many young fitness enthusiasts are now swinging to the other extreme, consuming extra amounts of protein powders, shakes, and high-protein diets. Balance is the key.
Also Read: On A High Protein Diet? Here’s Why You Need To Increase Your Water Intake
Whey or plant-based protein is helpful only if your daily diet cannot meet your needs. It’s a supplement, not a primary food.
Signs of Eating Too Much Protein?
Digestive Issues
Excess intake of protein, especially from protein supplements or powders, can cause bloating, flatulence, digestive discomfort and constipation.
Kidney Strain
Too much protein in the meal increases the workload on the kidneys, especially in people with pre-existing kidney problems. Apart from this, ammonia is another issue, which is a by-product of protein metabolism and is excreted in urine. In people with poor kidney function, ammonia can reach toxic levels and can result in complications.
Dehydration
On a high-protein diet, you will probably be urinating more often because your kidneys are working harder to metabolise the excess nutrients. This can make you dehydrated and thirstier, so it’s essential to drink plenty of water if you are on a high-protein diet.
Weight Gain Instead of Muscle Gain
Eating more protein than the body needs can add to calories and result in weight gain, as unused protein gets stored as fat. Additionally, if the protein source is packed with saturated fat, it may add to the calories. As the body converts excess protein into sugar, which is stored as fat. In the long run, these factors may lead to weight gain.
Strain on Your Heart
Protein can have both positive and negative impacts on your cardiovascular system based on the types of protein you eat. Lean meat, fish and plant-based protein like legumes, nuts and seeds are known to improve heart function and health. While animal-based sources like red meat, processed meat and foods can increase your risk of cardiovascular disease.
Healthy Protein Sources
You do not have to always rely on supplements to meet your protein needs. A broad spectrum of readily available natural foods can help you meet your daily protein needs.
Plant-Based Sources for Vegetarian/Vegan
Lentils (dal): 7-12 g per cup
Chickpeas (chole): 14.5 g per cup
Rajma: 15 g per cup
Soybeans: 31 g per cup
Peanuts: 8.5 g per handful
Quinoa: 8 g per cup
Paneer: 20-25 g per 100 g
Also Read: Soy Vs Whey: Discover The Merits And Demerits Of These Protein Supplements
Animal-Based Sources
Eggs: 6.5 g per egg
Chicken breast: 30 g per 100 g
Fish: 20–25 g per 100 g
Milk and curd: 3–4 g per 100 mL
Go for protein powders or supplements only if required.
How to Make Protein Work for You?
Eat a balanced and wholesome diet with the right proportion of carbohydrates, protein, healthy fats, and dietary fiber.
Portion your protein intake throughout the day and not all at once.
Choose from natural, whole, and healthy food sources.
Go for supplements only if your diet is deficient, or with increased demands or those who struggle to meet the protein goals from diet alone.
Drink adequate water and stay well hydrated.
Modify protein intake based on your activity level.
Conclusion
Protein is a key macronutrient vital for overall health, but so is balance. The goal is not to overload the body with protein or gulp down supplements after every workout. Instead, understand your body’s requirements and nourish it with wholesome, protein-rich natural food sources. Maintaining good health status is not about overtaxing your system. It’s about eating smart, mindfully, staying consistent, and taking care of your body's needs.
References:
Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults
Ioannis Delimaris 1,
https://pmc.ncbi.nlm.nih.gov/articles/PMC4045293/
The harms of high protein intake: conjectured, postulated, claimed, and presumed, but shown?
Stephen J French 1, Mitchell Kanter , Kevin C Maki 1 5, Bret M Rust 3
, David B Allison
https://www.sciencedirect.com/science/article/abs/pii/S0002916525002540
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