Can too much protein be harmful

Dr.Rakesh Pandit, 3 mins read

With modernisation and the increasing trend of gyming, people have become more conscious about their protein intake. But in a hurry to build muscles, some people even consume more than the recommended intake.

However, this can do more harm than good. So, be wise when you are considering your protein intake. Because one good step can help your body. But one wrong step can put you at risk of some unwanted complications.

Here, in this blog, we’re going to discuss the disadvantages of consuming too much protein.

• Digestive problems
  Including too much protein coupled with a lack of fibre can affect your digestive issues. These problems may include bloating, constipation and gas. This is because our digestive system may have problems breaking down and digesting large amounts of protein. Some people can experience problems like constipation and diarrhoea.
• Kidney damage
  A high-protein diet can put more strain on the kidneys of those with preexisting kidney disease. Kidneys are responsible for filtering out waste products from protein metabolism. Increasing protein intake will increase the job of the kidneys. Over time, this can potentially lead to kidney damage or worsen the existing kidney problem.
• Dehydration
  Our body requires water to break down protein. Consuming too much protein without adequate water intake can affect the water balance of the body and may lead to dehydration. This can further stress the kidneys and raise the risk of kidney stones.
• Weight gain
  Though protein is important for muscle growth and repair, consuming it in excess amounts can cause it to be stored as fat in the body. This can lead to weight gain if this is not balanced with physical activity.
• Bad breath
  Consuming a high-protein diet and restricting carbohydrate intake can cause bad breath. This is because excess protein takes our body into a metabolic state called ketosis, which produces an unpleasant fruity smell. To get rid of this smell, you need to drink more water, chew gum and brush your teeth more frequently.
• Increased cancer risk
  Those who consume excess amounts of red meat for a high protein diet are vulnerable to certain health issues, including cancers of the colon, breast and prostate. Scientists believe that this could be due to carcinogenic and fat content found in red meat.
• Heart disease
  It has been seen that consuming a high-protein diet sourced from red meat and full-fat dairy foods builds up cholesterol and saturated foods in the body. This increases the risk of heart disease.
• Calcium loss
  Studies show that high protein consumption can lead to calcium loss over time. This sometimes can affect bone health and may cause osteoporosis.

Recommended daily protein intake
The recommended daily intake of protein varies depending on factors such as age, sex, activity level, and overall health. In general, the Recommended Dietary Allowance (RDA) of protein for adults is 0.8-1.0 g per kilogram of their body weight. Those who do moderate levels of activities daily should go with 1.3 g of protein per kilogram of their body weight. This number goes to 1.6 g for those with intense activity levels.

If we categorise the daily protein intake as per the life stage and gender, then children from 6 months to 13 years should consume 11 to 34 g of protein. Males above 14 years should consume 52 to 56 g of protein. And females above 14 years of age should eat around 46 g of protein. Breastfeeding and pregnant women and athletes may need more protein (approx 71 g or more). Consult our experts to know how much protein you need on a daily basis.