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Quick Wits: Can You Have Too Much Protein? · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Today we're answering the age-old question can you have too much protein?
• 0:05
  Philip Pape: Tune in to the episode to find out.
• 0:07
  Philip Pape: Welcome to the Whits and Weights podcast.
• 0:12
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:23
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:33
  Philip Pape: Let's dive right in.
• 0:38
  Philip Pape: The other day, one of my newer clients.
• 0:39
  Philip Pape: She had been routinely going over on her protein and she was worried about it.
• 0:44
  Philip Pape: She said is it okay that I'm doing that?
• 0:46
  Philip Pape: Can I have too much?
• 0:47
  Philip Pape: And I actually love that, because sometimes it's a struggle with newer clients to get enough protein, and it's one of the things that we work on together.
• 0:55
  Philip Pape: But the short answer is no.
• 0:57
  Philip Pape: You can't have too much protein from a health perspective in and of itself.
• 1:01
  Philip Pape: In a vacuum, too much protein.
• 1:03
  Philip Pape: The myth of kidney damage has been debunked, unless you already have an issue with your kidneys, and so that is not an issue.
• 1:10
  Philip Pape: We also definitely want to have a certain minimum, and with my clients, I tend to focus more on adding things in.
• 1:16
  Philip Pape: How do we get a minimum amount of protein, a minimum fat and a minimum of carbs?
• 1:20
  Philip Pape: Not so much trying to hit targets exactly, not worrying about going over on certain things, just trying to get those minimums and then we'll worry about the balance in context.
• 1:31
  Philip Pape: But there is a point at which protein is quote unquote optimal and then it becomes diminishing returns.
• 1:37
  Philip Pape: A point of diminishing returns.
• 1:38
  Philip Pape: Optimal is going to be between 0.7 and 1.2 grams per pound when your focus is on building and preserving muscle.
• 1:46
  Philip Pape: We're just going to go with that recommendation.
• 1:49
  Philip Pape: It's been demonstrated in the evidence time and again.
• 1:52
  Philip Pape: If you go above that, the question is are you now sacrificing other things to do that?
• 1:59
  Philip Pape: Are you sacrificing nutrients?
• 2:01
  Philip Pape: Because now you're crowding out other nutrient dense foods, not to say that foods containing protein don't have a lot of nutrients, because they do.
• 2:09
  Philip Pape: People underestimate the value of lean meat in the amount of nutrients and bioavailable iron and zinc and all these other things in the food matrix from meat, which you do.
• 2:19
  Philip Pape: You don't get in plans, for example, but a well-balanced, diverse diet is going to give you more nutrients and so focusing too much on protein that crowds out other things can be a challenge and it also will crowd out fats and carbs.
• 2:34
  Philip Pape: The more I look at this and the more I work on this with clients, the more I appreciate the balanced approach.
• 2:40
  Philip Pape: Let's stay around that 1 gram, 1.2 grams per pound of protein.
• 2:44
  Philip Pape: Above that, you can go for it if that's sustainable for you, if that's the way you like to eat.
• 2:49
  Philip Pape: So let's not diminish the value of fats for hormone, health and energy, but especially carbs.
• 2:56
  Philip Pape: We want to keep those carbs sufficiently high to support muscle building and the anti-catabolic effects and all that.
• 3:02
  Philip Pape: We have to think about the broader spectrum, the broader balance of our plate, of our day, of our week, and how they support our training, our physique, our overall health.
• 3:12
  Philip Pape: No, the short answer is no.
• 3:14
  Philip Pape: You can't have too much protein, but in context, always consider what is an appropriate level for you.