Too much protein?

[Anonymous]

I’m 54, 130-135 pounds, and started a new weight lifting program three months ago to address osteopenia and muscle loss. My dietician set a daily protein goal of 115g ~ 30% of total calories. This is about double what I would get naturally. I mostly feel great except for one annoying side effect: I’m peeing all the time. My hydration has been pretty constant. I’m wondering if my kidneys are over worked and if so, will my body adjust or is this a sign that 115g is too much protein for me? I’ll ask my dietician at my next appointment but I’m wondering if it’s healthy to keep going with this program until then.

[Anonymous]

I thought general guidelines to calculate protein amounts, you were to multiply your weight x .36. This calculation would mean 48.6 grams of protein. Why does she suggest 115?

[Anonymous]

You’re probably just hydrating better. 115g is no big deal (my dietician recommended 120-140 for me and I’m 5’7”). 46g is way too low.

[Anonymous]

There are a few regulars here who insist Americans eat too much protein and they'll find this thread at some point. Ignore them. 115g is a fine amount.

[Anonymous]

What are you eating to get 115, OP? I’m working on upping my protein but I’m so sick of my usuals.

[Anonymous]

I’m trying to get 30g per meal plus 5-10g for two snacks. I eat animal and plant protein. When I try to eat just plant protein I can’t hit 115g, which is around 30% of my daily calories.

Breakfast: Coffee with soy milk and collagen powder; scrambled eggs with smoked salmon or ham; mixed berries or clementine

Snack: Carrots dipped in hummus or almond butter

Lunch: Mixed green salad with fish or chicken, chickpeas or white beans, tomatoes, olives, and roasted potatoes

Snack: Greek yogurt with a handful of muesli or granola, berries, and a teaspoon of honey

Dinner: Chicken, fish, or tofu in coconut milk curry with vegetables and brown rice

This is 1500 calories, 30% protein, 35% fat, 35% carb. I track on MFP. When I’m not trying, I’d say my diet is 1300 calories, 15% protein, 35% fat, 50% carb. I feel much better now, except for the excessive peeing.

[Anonymous]

Anonymous wrote:There are a few regulars here who insist Americans eat too much protein and they'll find this thread at some point. Ignore them. 115g is a fine amount.

And there are many regulars here who like to get way more protein than the recommended daily amount, without ever offering any evidence that it is needed.

[Anonymous]

Anonymous wrote:

Anonymous wrote:There are a few regulars here who insist Americans eat too much protein and they'll find this thread at some point. Ignore them. 115g is a fine amount.

And there are many regulars here who like to get way more protein than the recommended daily amount, without ever offering any evidence that it is needed.

OP has bone and muscle loss. And is seeing a dietician. Seems like evidence she needs more protein than the RDA. She should ignore internet strangers who continue to advance regulations from the 1940s.

[Anonymous]

I like fairlife nutrition protein shakes -- chocolate. 30g protein per serving.

[Anonymous]

Your weight program may be increasing your circulation, blood flow, lymphatic drainage etc., leading to more need to pee.

Just to be safe I’d message your GP and see if they want to do labs just to rule out any kidney issue. They may just tell you other symptoms to watch for but it’s always good to check.

[Anonymous]

Anonymous wrote:I like fairlife nutrition protein shakes -- chocolate. 30g protein per serving.

Does yours have acesulfame? I like fairlife but saw that as one of the ingredients

[Anonymous]

I’m 55, post menopausal and I recently started lifting heavy and cutting back on cardio a bit. The current research shows that we need way more protein as we age. It also shows that we need to focus on strength training by lifting heavy and cutting back on the cardio. We lose muscle mass as well as bone strength, so we need to make up for it by lifting.

There is a really well researched book about exercise and nutrition for post menopausal women called Next Level by Dr. Stacy Sims and Selene Yeager.

OP, I can’t speak to the extra peeing but I can tell you, I go a lot. I had a physical recently and all my numbers were perfect, including the BUN and Creatinine, which measure kidney function.

[Anonymous]

Anonymous wrote:I’m 55, post menopausal and I recently started lifting heavy and cutting back on cardio a bit. The current research shows that we need way more protein as we age. It also shows that we need to focus on strength training by lifting heavy and cutting back on the cardio. We lose muscle mass as well as bone strength, so we need to make up for it by lifting.

There is a really well researched book about exercise and nutrition for post menopausal women called Next Level by Dr. Stacy Sims and Selene Yeager.

OP, I can’t speak to the extra peeing but I can tell you, I go a lot. I had a physical recently and all my numbers were perfect, including the BUN and Creatinine, which measure kidney function.

+1 Yes to all of this. Folks just do not understand what happens to women in menopause and postmenopause.

PP -If you don't already you should listen to JJ Virgin's podcasts "Well Beyond 40" https://jjvirgin.com/main-podcasts/ I listen via apple podcasts

[Anonymous]

Anonymous wrote:I’m trying to get 30g per meal plus 5-10g for two snacks. I eat animal and plant protein. When I try to eat just plant protein I can’t hit 115g, which is around 30% of my daily calories.

Breakfast: Coffee with soy milk and collagen powder; scrambled eggs with smoked salmon or ham; mixed berries or clementine

Snack: Carrots dipped in hummus or almond butter

Lunch: Mixed green salad with fish or chicken, chickpeas or white beans, tomatoes, olives, and roasted potatoes

Snack: Greek yogurt with a handful of muesli or granola, berries, and a teaspoon of honey

Dinner: Chicken, fish, or tofu in coconut milk curry with vegetables and brown rice

This is 1500 calories, 30% protein, 35% fat, 35% carb. I track on MFP. When I’m not trying, I’d say my diet is 1300 calories, 15% protein, 35% fat, 50% carb. I feel much better now, except for the excessive peeing.

This is a very fat heavy diet! I’d bet it’s higher than 35%

[Anonymous]

Um, no it’s not.