Is there such a thing as eating too much protein? Well, the answer to this question is YES!

We’ve all heard nutritionists and trainers preach about eating more protein throughout the day. And it makes sense—this nutrient helps repair and grow stronger muscles, boosts metabolism, keeps hormones in check, increases satiety, and is essential for healthy hair and skin. No wonder it gets so much love, especially compared to fats and carbs, which tend to get a bad rap.

At The Lasting Health, we believe in balance and treating our bodies right. We know every nutrient plays a key role in helping us thrive, and we don’t skimp on any of them. But here’s the thing: too much of a good thing can be a problem and eating too much protein is no exception.

Are you eating too much protein? Let’s find out!

According to the National Academies of Sciences, Engineering, and Medicine, about 10-35% of your daily calories should come from protein—roughly 50-175 grams if you’re eating a 2,000-calorie diet.

If you’re active and want to build or maintain muscle, experts suggest consuming 1.4-2.0 grams of protein per kilogram of body weight each day. This will help you tone up, curb hunger, shed a few pounds, and make those muscles pop!

For even better results, consider getting a personalized plan from a specialist. But as a general rule, to stay satisfied, make steady progress, and feel your best, try to include protein in every meal.

But how much is too much? Excess is never a good thing. Here are a few signs you might be eating too much protein:

1. You’re stuck in a rut

While a high-protein diet could help you strengthen your muscles and tone you up for summer, it could also impact your mood. This is more likely to happen if you only focus on this specific nutrient and forget that your body also needs carbs and fats to function properly.

Proteins are made up of amino acids, and one amino acid in particular—tryptophan—is key for producing serotonin, your body’s “feel-good” hormone. This means that our amazing nutrient can improve your mood, especially if you get it from a mix of plant and animal sources.

If you’re feeling a bit off, you could be eating too much protein. You can easily get out of a rut by focusing on balanced portions of fat, protein, and carbs. Eat fresh fruits and veggies, and throw some animal products in there for best results.

Your body and brain need a variety of food sources, and keeping your plate colorful and balanced will help you feel your best in no time!

If you’ve ever found yourself waking up at night to use the bathroom, you might be interested in what I’m about to tell you next…

2. You constantly have to pee

While peeing is a great way to release toxins and feel light, constantly hitting the restroom could be a sign that you’re eating too much protein. Our kidneys can’t process a huge amount of protein at once, so anything that exceeds their limit might build up and lead to frequent trips to the bathroom.

A study on nocturnal polyuria—those late-night bathroom trips—showed that people who eat more protein at dinner often have higher levels of urea and sodium in their bodies. This could lead to the need to go to the bathroom more frequently during the night, as highlighted in a 2020 study from the Journal of Clinical Medicine.

When we eat protein, our bodies break it down and create urea, which is a waste product. So, the more protein you enjoy at dinner, the more urea your body makes, and that could mean more trips to the restroom later on.

However, this doesn’t mean that you should kick protein out of your diet! Balance is key, especially when it comes to eating. All you have to do is make sure you spread your nutrient intake throughout your meals so your kidneys don’t have to work overtime later in the evening.

3. You’re constipated

If your diet is packed with animal-based protein but lacks fiber, your digestive system could hit a bump. Fiber is key for keeping you full and things moving smoothly through your intestines. Since fiber only comes from plant-based foods, make sure to load up on veggies, fruits, whole grains, legumes, nuts, and seeds.

For an easy win, combine foods rich in both protein and fiber, like tempeh, beans, and whole grains. Your body and digestion will thank you!

Do you want to avoid weight gain, feel amazing, repair muscles, and keep things running smoothly? Try a nutrient-packed smoothie in the morning or as a snack: blend baby spinach, banana, vegan protein powder (this one’s my fave), half an avocado, lime juice, and parsley for a delicious, balanced boost!

4. You’re always tired

Did you know that being tired is also a sign you could be eating too much protein? Even if you get eight hours of sleep per night and avoid caffeine at least five hours before bed, your body can still feel drained.

According to nutritionists, eating too few carbs can negatively impact your brain, preventing you from feeling energized, focused, and sharp throughout the day. While protein is essential, eating too much of it—especially at the expense of carbs—can leave your body struggling to produce quick energy.

Since your brain loves carbs and uses them as its primary fuel, make sure you include plenty of healthy options in your diet. Think of fruits, veggies, and whole grains, and you’ll feel amazing all day long.

Besides keeping you energized, healthy carbs also fuel your body with fiber, vitamins, and minerals—so you get a little bit of everything your body needs to thrive!

5. You have bad breath

If you’ve ever tried the keto diet or know someone who did, you’re probably familiar with what is known as “keto breath.” When you fuel your body with more fat and protein while keeping healthy carbs to a minimum, your system has to adjust and start producing ketones. While ketones can help with weight loss, they come with an unfortunate side effect—bad breath. Some even say it smells like acetone.

Even though bad breath is a sign you could be eating too much protein, you can easily balance everything by including more nutrients in your diet. Make sure your meals are also rich in healthy fats and carbs, so you can look and feel your best.

Another great tip? Try swapping out some animal protein for plant-based options like beans and whole grains. Your breath and your body will thank you!

The bottom line

Eating too much protein—or any nutrient—can sometimes do more harm than good. Instead of focusing just on short-term gains, aim for balance—it’s always the better choice! While protein is amazing for so many reasons, don’t forget about the other essential nutrients your body needs.

Think of it like a car—it doesn’t run on fuel alone. Just like your body and brain need more than just protein to thrive, a balanced diet is key. Eat a variety of nutrient-rich foods, stay hydrated, get enough sleep, and listen to your body. When you do, you’ll look and feel amazing!

What do you think about these signs that you’re eating too much protein? Do any of these sound familiar? Let me know in the comments! And if there’s something specific you’d love to read about next, drop your ideas below—I’m all ears! We’re here to share all the tips and tricks you need to feel your best!

Until next time, here’s another useful post from The Lasting Health you won’t want to miss: Relieve Constipation Fast: 6 Incredible Drinks to Help You Go