Notes

$Can You Eat Too Much Protein?

You may have heard that eating too much protein can lead to kidney damage. This stems from the understanding that because your kidneys play an important role in filtering waste, and digesting excess protein results in more metabolic wastes you would need to filter. However, eating high amounts of protein doesn't necessarily mean you are putting a strain on your kidneys unless you suffer from kidney disease.

For those with diagnosed kidney disease, consuming a high protein diet might be harmful (5,6). But for healthy individuals without kidney disease - the additional work needed by your kidneys from high protein diets is thought to be well within its normal capabilities (7,8,9,10).

$How Your Protein Needs Are Calculated
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Many of the best protein sources tend to come from animal products, as they are the most protein-dense foods we know of (provide high amounts of protein per calorie). This includes meat, fish, and dairy products.

Of course, it is entirely possible to get plenty of protein from other foods, including plants! Popular plant-based proteins include beans, lentils, whole grains, nuts, and seeds, along with meat alternatives like tofu and beyond meat. However, many plant-based proteins also tend to be a source of fat or carbohydrates in addition to protein, so it takes a bit more juggling to perfect your vegan macros.

You can also consider protein supplements if you are having a hard time getting enough from food. Whey protein powder is the most common, but plant-based protein powders are also available to support your intake.

You can easily add protein powders to a protein shake or common foods like oatmeal, yogurt, and baked goods to get an extra boost.
Top Protein Foods to Eat


Many of the best protein sources tend to come from animal products, as they are the most protein-dense foods we know of (provide high amounts of protein per calorie). This includes meat, fish, and dairy products.

Of course, it is entirely possible to get plenty of protein from other foods, including plants! Popular plant-based proteins include beans, lentils, whole grains, nuts, and seeds, along with meat alternatives like tofu and beyond meat. However, many plant-based proteins also tend to be a source of fat or carbohydrates in addition to protein, so it takes a bit more juggling to perfect your vegan macros.

You can also consider protein supplements if you are having a hard time getting enough from food. Whey protein powder is the most common, but plant-based protein powders are also available to support your intake.

You can easily add protein powders to a protein shake or common foods like oatmeal, yogurt, and baked goods to get an extra boostTop Protein Foods to Eat


Many of the best protein sources tend to come from animal products, as they are the most protein-dense foods we know of (provide high amounts of protein per calorie). This includes meat, fish, and dairy products.

Of course, it is entirely possible to get plenty of protein from other foods, including plants! Popular plant-based proteins include beans, lentils, whole grains, nuts, and seeds, along with meat alternatives like tofu and beyond meat. However, many plant-based proteins also tend to be a source of fat or carbohydrates in addition to protein, so it takes a bit more juggling to perfect your vegan macros.

You can also consider protein supplements if you are having a hard time getting enough from food. Whey protein powder is the most common, but plant-based protein powders are also available to support your intake.

You can easily add protein powders to a protein shake or common foods like oatmeal, yogurt, and baked goods to get an extra boost.