When I started trying to close my own protein gap and increase my intake, one of the questions that came up — for me — was this:
“Is it safe to eat this much protein?”
It’s a fair question. We hear so much about the benefits of protein for muscle growth, energy, and recovery… but what happens if you overdo it?
I’m not a doctor or dietitian — just a guy trying to build lean muscle and feel stronger at 52. But I do believe it’s smart to ask these questions, and here’s what I’ve learned so far.
What the Research Says
According to Cleveland Clinic, most people are unlikely to experience serious side effects from eating a high-protein diet — unless they already have kidney issues or other preexisting conditions.
That said, eating excessive amounts of protein for long periods of time could put extra stress on the kidneys, especially if you’re not drinking enough water.
Another good read from Harvard Health points out that not all protein is created equal — high-fat red meats, for example, can raise cholesterol and increase the risk of heart issues if consumed in large quantities.
What About Hydration?
This is something I’m personally paying more attention to. As I increased my protein (especially shakes and bars), I noticed I was feeling a little more sluggish unless I stayed hydrated.
Your body needs extra water to process and eliminate the byproducts of protein metabolism. So if you’re upping your protein intake, it’s smart to increase your water too. I aim for at least half my body weight in ounces each day (so if you weigh 180 lbs, aim for 90 oz+).
My Take?
Like most things: Moderation and common sense matter.
If you’re trying to build muscle and feel better, increasing your protein can be a great move — but:
- Don’t get all your protein from bacon and burgers
- Drink plenty of water
- Choose clean sources (like lean meat, eggs, protein shakes, or bars you trust)
- And check in with your doctor if you have any health conditions or concerns
Personally, I try to balance my protein sources, watch the quality, and check how my body feels. And as with everything else — I’m still learning.
Still learning, still lifting —
Jason Price
Founder, The Protein Gap Project
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