What happens to your body if you eat too much protein

Consuming food and drink rich in protein is often a main feature of the diets of athletes and people into exercise. But what happens if you consume lots of protein without exercising?

What seems like a healthy habit can become a problem if you don't exercise often. Weight gain is one of the consequences you might notice - but it probably will not be the only one.

What happens if you consume a lot of protein without exercising?

Before analysing the possible consequences of consuming high amounts of protein without exercising, it's important to clarify what proteins are. They are large, complex molecules capable of performing many essential functions in the body.

READ MORE: Fitness coach tones body by walking certain number of steps a day – not extreme diet

READ MORE: Doctor lists five foods that can 'prevent Alzheimer's' by 'slowing brain decline'

Proteins do much of the cellular work and are fundamental for the structure and regulation of organs and tissues in the body. Proteins are ideally consumed before any physical training, as they help strengthen muscles and prevent fibre breakage during extreme activities.

If you consume a lot of protein and don't exercise, problems arise if you have more than your body needs to process daily. Whether in shakes or other protein supplements, these products have caloric content that is not burned due to inactivity and turns into fat, causing weight gain.

Typically, mixing a serving of protein powder with water results in about 110 calories. But if you add fruit or milk to the shake, it can shoot up to 300 calories or more.

When is it good to take protein shakes?

Protein shakes can help you recover from significant muscle exertion after training. Therefore, they are beneficial for both athletes and people who engage in a lot of physical activity, being an important part of their diet. However, some prefer taking these shakes before training or first thing in the morning. Choosing the best time for a protein shake depends on your daily habits and goals, so there is no ideal moment for everyone.

Other factors include the type of protein in the shake, such as soy or whey. In any case, it is generally positive for those with high training frequency to take protein shakes, though consulting nutrition specialists is recommended to tailor intake to body needs.

How many protein shakes to take per day?

The maximum recommended number of protein shakes per day is two since exceeding this amount can be detrimental to your diet. If you train regularly and want to gain muscle mass, two protein shakes per day should suffice.

If you don't exercise much, one shake per day should meet your protein needs. The number of shakes and other supplements depends on individual needs and other dietary sources of protein.

If you exercise a lot, like more than one workout daily or very long sessions, you might increase to three shakes per day. Conversely, if you don't exercise at all, at most one shake should be taken unless your regular diet already meets your body's protein requirements.

In some cases, protein shakes can be used to improve or alleviate health issues like muscle mass loss (e.g., Sarcopenia patients or older adults).

Why is it not recommended to replace meals with protein shakes?

Nutritional imbalance from excessive protein intake is one consequence of consuming too many protein shakes, either due to their dosage or lack of daily exercise. If caloric intake mainly comes from proteins, it may reduce intake of other essential nutrients like healthy fats, carbohydrates, minerals, and vitamins.

This could affect optimal body function and overall well-being. You shouldn't replace meals with protein shakes; remember that supplements can't emulate antioxidants, fibre, and nutrients found in natural foods.

If you only consume protein shakes, your body will have significant nutritional deficits with potentially very negative health consequences over time.