8 Side Effects of Too Much Protein.

Protein helps build muscle - but what happens if you get too much of it?

Not getting enough protein is one of the reasons why a muscle building workout isn’t building muscle. Getting your required protein intake is crucial - but what happens if you take too much?

Protein isn’t particularly dangerous, but an over-consumption of protein may be associated with:

  1. Weight gain. Excess calories from excess protein may be stored as body fat.
  2. Intestinal irritation. Too much protein has been linked to constipation, diarrhea and/or excessive gas.
  3. Dehydration. Experts advise drinking a half gallon of water per 100 grams of protein.
  4. Seizures. Seizures have been linked to excess protein intake - but only if insufficient amounts of water are consumed.
  5. Increase in liver enzymes.
  6. Nutritional deficiencies. Just focusing on protein intake causes some high-protein dieters to overlook other nutrients. Ensure that your diet is balanced and nutritious.
  7. Risk of heart disease. This is a bit misleading. A healthy high-protein diet is not associated with heart disease. But if you are getting all of your protein from unhealthy sources that are loaded in unhealthy fats, obviously the risk for heart disease will increase.
  8. Kidney problems. Some believe that high protein and low carbohydrate diets - when done long term - can possibly cause kidney issues, but more research needs to be done.

While this list may seem alarming, it’s important to remember that many of these side effects are only associated with highly excessive protein diets coupled with unbalanced nutrition and/or dehydration. And this list pales in comparison to the side effects of protein deficiency, which includes general illness, loss of hair, loss of sleep, poor coordination, vision problems, etc.

The average person needs about .4 grams of protein per pound of body weight. Active individuals may require .6 grams. People that exercise frequently and at a high intensity - like myself - require about a gram per pound of body weight. Bodybuilders and athletes may require even more.

With protein, it’s okay to act a bit like Goldilocks. You don’t want too little or too much - but an amount that’s just right.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Mel Cooks says:

    Very good, as always 🙂

  2. What are your thoughts on fat loss supplements like Bob Harper’s new weight loss pills, or the FDA approved alli?

  3. but there are some negative and positive effects of proteins all we need to do is to limited the eating that contain proteins

  4. Hey Davey, just thought I’d point some things out.
    Point one; the kidneys don’t burn fat for fuel. It’s the liver that starts breaking down fats into fatty acids and ketones.
    Which brings me to point two. Ketones are more a BY-product than a WASTE-product of fat metabolism. It’s a vital source of energy for the brain.
    What happens in the kidneys is that some of these ‘excess’ ketones are excreted. And it’s not really known whether ketones actually damage the kidney.
    What a very high protein diet can do is impair calcium absorption in the gut. So you could end up with osteoporosis earlier on.
    (btw, I’m a doctor)


  5. hello sexy bod babe x

  6. got an outy 🙂

  7. TooSkinny says:

    About how much protein should i consume? I do not have much access to lots of steak and such high protein sources that are food. But i will be looking for protein vitamins and such. And maybe you can suggest what other vitamin pills i can get to help balance my diet. Thank you for your time and effort 🙂

  8. TooSkinny says:

    Sorry i forgot to add my measurements and such needed things. Im about 5’4, 115, and 19 years of age…i am in some serious need of muscle mass increase

  9. Is there any way you can convert this information into a percentage of daily calories? I am aiming for about 50% carbs, 25% protein, 25% fat while trying to lose weight and I am finding that I’m eating between 30% and 40% protein per day. What percentage is too much protein?

    Thank you for your help!

    • I think 30% should would be considered enough/much. Unless you are exercising really intensely, you should lower your intake.

  10. what happens if instead of taking 4-8 ounces you drank 32-40 ounces of protein from six star nutrients??? and instead of 1 scoop 3???

  11. you should take a look at the 80-10-10 diet. btw, how many people do you really think there are that are suffering from protein deficency? not a lot.. if a persons is protein deficient, they are by default first and formost calorie deficent. such as starving third world people, or people with anarexia. people that avoid animal products-and DONT “replace” them with piles of beans and soy products-who are called vegetarians or vegans are far from this true protein deficency. did you know a banana has protein? or kale, parsley, spinach etc. in not telling you what you should do, but i dont like it much when people present information that is not factual, or based on meat and dairy industy scams/fad facts..

    • FrutieForLife says:

      THANK YOU!!! 80-10-10 for life! It’s nearly impossible to suffer from protein deficiency but because so many don’t know this they are getting too much and the it’s getting stored as fat!! Spread the word guys… TOO MUCH PROTEIN = YOU WILL BE FAT. And there are many studies out there proving this for all you nay-sayers on here. Take a look at The China Study for example or go and read 80-10-10 which happened to be written by a Dr Douglas Graham.

  12. I am a 260lb competitve bodybuilder, for years I was consuming 500+ Grams protein a day.Never had any side effects until 1 day stared noticing blood in my vomit and stools.went to the hospital results came back=High levels of Nitrogen in the body…My kidneys were not filtering the protein out, it had caused some sweeling and really scared me, so these days i keep my protein @ 45-50 grams per meal, and pay special attention to getting in healthy fats, apple cider vinegar and alkalyne water, and a good fiber supplement.I feel and look healthy and my body functions soo much better!

  13. Thank you

  14. Who is the protein enriched chocolate model?! That dude is beautiful, my my my….I made him a screen saver. Beautiful. Looks delectable. If ready off that stomach. Heck, I’d eat him up. He us now my husband in my mind, my my my.

  15. hi

  16. what about drink the protein shake or fitness supplement after exercise or gyms??

  17. lyn marshall says:

    I am now quite confused after reading so many different comments, I have begun lifting weights approx 8 weeks ago, I go 5 times a week to the gym and have now begun 3 spin classes a week, still not losing any weight ( I dont look overweight but weigh 13st and am 5ft 4, I bought the USN Ultra lean shake to start taking as a meal replacemen as it has more protein but also the fibre content to help with hunger. Finding different comments, some really positive and some not so positive. Have I wasted my money? Totally confused, really want to try and lose weight but not lose any of the small amount of muscle I have gained.

  18. Devon Barnes says:


  19. hello sexy, mmmmmm tasty 😉 x

  20. You say 4grams of protein per pound of body weight so a 180lb man needs 720 grams of protein?

  21. Thanks, I was a bit worried.

  22. this information very useful for me, because i am suffering that problem.

  23. I wasn’t able to read the article because of the fact that there are a dozen naked men surrounding it. What the fuck is up with that? I’m here to learn something, not have others think I love cock. Go fuck yourself “Davey Wavey”.

  24. What a load of crap! I have never read such BS in my entire life. I am sorry about the profanity but where are your sources? Particularly, where are you pulling this information from? Protein is only harmful if you have a history of kidney disease or your renal function is not working properly. Protein, I repeat, protein doesn’t cause renal function failures at all. Protein in excess is harmless. Of course, you should always have other macro nutrients but that’s not to say that you should reduce your protein intake.

  25. I weight 98 pounds and I am drinking Protein dhakes and bar. Hoe much should I take daily. I want to weight 110. N for constipation what should I take

  26. Dr Raghuraj vyas says:

    Sir iam 25 years old I take 2 gram protein per kg body weight with average work out my problem is that during my annual medical examination my blood urea was 55 normal was up to 40 and creatinine was normal what should I do

  27. Laine Waddell says:

    What is scoop on product - Meratrim?

  28. allen sapam says:

    Very useful and helpful article.

  29. Hello,
    I recently started a workout regimen tht consists of lifting weights 5 days out of the week. I’ve been eating a lot healthier and started to really pay attention to my sugar intake. I added a protein shake and protein bars to my eating habits which probably exceed my total recommended protein intake. Well here lately I’ve noticed that I have aged significantly. I’ve lost my radiance and youthful appearance. I’m confused will too min protein cause this or is it just the normal aging process. Please advise.

  30. I just started to use Super Advanced Whey Protein by Body fortress. I am over weight by 40 lbs and have been going to the gym 5 days a week for about two weeks now. I take 1 scoop after workouts. Will this help or hurt me to continue to lose weight?

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  32. steven turner says:

    Where are your resources that protein causes seizures LOL what a bullshit fucking artical no references or anything

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  35. Hi there. My weigh is 55kg, 121 lb. I counted I need about 70 grams of proteins daily. I don’t like to eat much and I don’t take additional protein shakes after gym. My protein intake is more than 80 grams a day. Question is…. is there such thing us protein deficiency? And who would have that? And should I lover my protein intake than? I am a vegan.

  36. indeed more content of protein can actually have problem

  37. Hi, i have previously suffered from kidney pain due to increased level of creatinine in my kidney caused by dehydration it’s been 3 months now i have stopped proteins. I’m a vegeterian and i do not get enough proteins from my food. Would it harm me if i start protien shakes again? I will drink also of water , please reply I’m losing all my gains without protien

  38. Is excessive protien cause of muscle pain or joint pain

  39. protein is one essensial nutrition for body, but too much protein was also bad for health. nice info

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  56. Jeremiah Gachau says:

    Is there any link btn excee proteins n fungu infection?

  57. Just focusing on protein intake causes some high-protein dieters to overlook other nutrients. Ensure that your diet is balanced and nutritious.

  58. Everything in excess is not healthy and dangerous… Many people don’t care about their protein intake they just think they should increase it to get more results which isn’t the truth at all.
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