More isn’t always better: Are you overdosing on protein?

Editor's Note: From grocery lists, to fitness priorities, and even healthy snacking, protein is everywhere—but do we truly understand it? In this series, the Good Food Movement breaks down the science behind this vital macronutrient and its value to the human body. It examines how we absorb protein from the food we consume, how this complex molecule has a role to play in processes like immunity, and the price the Earth pays for our growing protein needs.

Over the last decade, the global food industry has flooded the market with ‘proteinified’ products, heavily capitalising on the widespread belief that we are constantly falling short on the macronutrient. And it’s not just supplements, bars or shakes anymore, people. Those bowing to the fitness holy grail have the option to buy protein-packed ice cream, soda, pasta and even popcorn!

But this surge has less to do with our nutritional needs, and more with clever marketing. As the Wall Street Journal put it back in 2013: “When the box says ‘protein,’ shoppers say ‘I’ll take it’.” This constant messaging that we aren’t eating enough has created a certain ‘protein anxiety’.

Protein is essential for building and repairing tissues. However, consistently consuming it in excess can trigger health issues.

Health risks of excessive protein

Protein needs do not remain constant over the human lifespan. For the average adult, 0.8-1 gram of protein per kilogram of body weight per day is sufficient. Getting more than 22% of daily calories from protein may do more harm than good. For most adults, about 20–30 grams of protein per meal—or 60–90 grams per day—is enough to stay healthy. Active individuals (especially those doing weight training for more than an hour daily) may need slightly more than this baseline threshold. 

Other needs vary more dramatically. Pregnant and lactating women usually need more for bodily repair and growth. Those with chronic illness or inflammation also have greater needs since their bodies use and break down protein faster. Older adults often require more to maintain muscle mass. Ironically, the people who may need that extra bit of protein are not younger gym-goers, even though this is the demographic that most immediately comes to mind when we think of protein-fortified products.

Also read: Is there an ‘ideal’ amount of protein that must be consumed?

Since the body cannot ‘store’ excess protein, it is converted to fat. Unchecked high-protein consumption can cause weight gain. This weight gain is often overlooked in the rush to ‘bulk up,’ but it underscores that more is not always better.

The kidneys and liver play a key role in breaking down and metabolising proteins. When you eat more than the body can use, nitrogen from amino acids is converted into waste products like urea and ammonia. Clearing these requires extra water, putting a strain on the kidneys and raising the risk of dehydration. Early signs include a dry mouth, dark urine, and fatigue. In people with existing kidney disease, this extra load can accelerate decline in function. Foamy or bubbly urine can indicate proteinuria (excess protein in the urine), which is often an early warning of kidney damage.

There are other ways in which protein overwhelms the body’s natural detoxification systems. The liver works harder to process excess protein, leading in rare cases to ‘protein poisoning’ where dangerously high levels of urea and amino acids build up in the blood. While extremely uncommon, it can at times be fatal.

Since the body cannot ‘store’ excess protein, it is converted to fat.

High protein intake—especially from animal sources—can also affect bone health. When protein is broken down, acids are produced in the body. To neutralise this, calcium may be leached from bones, potentially increasing the risk of osteoporosis over the long term. Research suggests that eating less protein may help lower blood ammonia levels and reduce the risk of hepatic encephalopathy—a brain condition caused by the liver not clearing toxins from the blood.

The consequences extend to heart health as well. Long-term high intake of animal protein, particularly red and processed meats, is also linked to a higher risk of cardiovascular disease, partly due to increased saturated fat, cholesterol, and elevated blood lipids. “While there’s no definite link between overall protein intake and risk of death, greater intake of animal protein is associated with a higher risk of death. And plant protein is associated with a lower risk,” says Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.

Excess protein has also been linked to higher risks of certain cancers, especially colorectal cancer. This may be due to compounds formed when red meat is cooked at high temperatures, as well as the role of insulin-like growth factor 1 (IGF-1), a hormone stimulated by high protein intake that can promote cell proliferation.

Beyond these long-term risks, there are everyday side effects too: bad breath (due to ketones from low-carb, high-protein diets), constipation from reduced fibre intake, and gastrointestinal discomfort like bloating or diarrhoea.

Also read: Is your body low on protein? Signs and impacts of a deficiency

What to watch out for

The Indian Council of Medical Research advises against using protein supplements as a shortcut to bulking up. Yet, protein-packed powders, shakes, and bars are often marketed as quick, convenient fixes—promising instant muscle growth, energy boosts, or weight loss. This positioning appeals to anyone looking for a faster route to fitness.

These products are often loaded with sugars, artificial sweeteners and other additives and preservatives that can undermine their supposed benefits. Excessive consumption of protein shakes or bars may also reduce your natural intake of other nutrient-rich foods, leading to a less balanced diet. If you do opt for powders or shakes, look for organic products with minimal additives and third-party safety testing, since supplement regulations are often lenient.

Protein bars, marketed as convenient fuel, can be misleading. Relying solely on them as a main protein source means missing nutrients found in whole foods: omega-3s from fish, magnesium and fibre from beans, healthy fats from nuts, and immune-boosting compounds in seeds. Nutritionists suggest sticking to one, at most two, supplemental protein servings per day—ideally after workouts or on busy days. The rest of your intake should come from varied, natural food sources, rich in amino acids essential to the body.

These products are often loaded with sugars, artificial sweeteners and other additives and preservatives that can undermine their supposed benefits.

When planned properly, Indian meals can be very protein-dense. Instead of processed powders and bars, one can opt for nutritious meals like eggs, beans, and lentil soups that can support long-term health.

Also read: Whey to go: A complete guide on protein

How much protein are we eating?

The latest data highlights that Indians are now eating more protein than ever–in urban as well as rural settings. In urban areas, the average person consumed 63.4 grams of protein per day in 2023-24, up from 58.8 grams in 2009-10, an 8% rise. In rural areas, the increase was smaller, from 59.3 grams to 61.8 grams per day. 

Protein is essential, but balance matters. Overconsumption can burden the body and deprive you of other vital nutrients.

Protein is essential, but balance matters. Overconsumption can burden the body and deprive you of other vital nutrients. Whole, farm-fresh foods remain the best sources, and professional advice can help tailor intake to individual needs. Ultimately, the right amount depends on lifestyle, age, and health status—reminding us that protein should be seen not as a quick fix or a marketing trend, but as part of a diverse and balanced diet that supports long-term health.

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Additional inputs by Harshita Kale

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