Protein plays many vital roles in keeping your body healthy, but eating too much in one sitting can cause uncomfortable side effects.

The recommended protein intake is 0.8 grams of protein a day per kilogram of body weight.

“But that’s just supporting general life. If you’re getting 30 minutes of exercise, you’re going to need more,” Traci McCarthy, PT, DPT, PhD, an exercise physiology instructor at New York University, told Verywell.

Some people may want to squeeze as much protein as possible into a meal to maximize their daily intake, but this approach is not ideal.

“Getting all your protein in one sitting would be challenging,” McCarthy said. “I find it hard to consume a lot at once.”

For reference, McCarthy explained, someone who’s 150 lbs would need about 80 to 160 grams of protein, depending on how active they are and their workout goals. It would be difficult to hit this target in one sitting.

How Much Protein Is Too Much?

Research on how much protein you should eat in one sitting is inconclusive.

“While 25 to 30 grams of protein for one meal is the standard recommendation, further research is needed to quantify a specific upper threshold for per-meal protein intake,” Perri Halperin, MS, RD, CDN, a clinical nutrition coordinator at the Mount Sinai Health System, told Verywell.

Just like your daily protein intake, the amount of protein you need at each meal will be influenced by factors like your activity level and body composition goals.

What Happens If You Consume Too Much Protein?

Eating too much protein in one meal may cause gastrointestinal symptoms like constipation, stomach pain, and nausea. Excessive protein intake may also lead to dehydration because your kidneys and liver are working harder to metabolize the excess nutrients, and you may be urinating more frequently.

“Consuming more protein than what is needed can cause unintentional weight gain, as the calories are stored in the adipose stores instead of being utilized for muscle growth,” Beth Czerwony, RD, a dietitian at Cleveland Clinic’s Center for Human Nutrition, told Verywell.

McCarthy said you should aim to spread your protein intake between three to six meals and snacks daily. “Everybody’s meal preferences are different,” she added.

If you’re trying to increase your protein intake to build muscles, it’s important to talk to a dietitian or a healthcare provider before drastically changing your diet, Halperin said. A dietitian can help you optimize your diet based on your goals, determining how often you need to eat and what foods will best serve those goals.