Protein is essential for muscle development and weight control, making it a top choice for fitness enthusiasts. However, excessive protein intake can bring about certain health risks. Here are three potential issues that may arise from consuming too much protein.
1. Constipation
When your body breaks down protein, it produces ammonia, which your liver turns into urine. When you consume high amounts of protein, your body requires extra water to flush out the urea, which may cause your colon to draw water from stool, resulting in harder and more difficult-to-pass stools.
Additionally, protein-rich foods are very filling, leading to a reduced intake of fiber-rich fruits and vegetables. Fiber is essential for regular bowel movements and helps prevent constipation.
To prevent constipation, drink plenty of water with protein-rich meals and prioritize fiber-rich foods to support digestive health.
2. Kidney Strain
Your kidneys work tirelessly to filter out waste products from protein, but excessive protein intake can strain these vital organs, pushing them to their limits daily.
One challenge is that kidney issues often sneak up on you without any early warning signs. That’s why monitoring your glomerular filtration rate (GFR) during check-ups is crucial. A healthy GFR typically ranges from 90 to 120 mL (3.04 to 4.06 fluid ounces) per minute, reflecting efficient kidney function.
If your kidneys are under strain, you might notice puffiness around your eyes, hands, and feet, cloudy or bubbly urine, or unexpected weight loss. If you spot two or more of these red flags, it may be time to consult a healthcare professional promptly.
3. Gout
Gout is an unwelcome intruder in the joints. It occurs when uric acid, the final metabolic byproduct of protein, accumulates rather than being efficiently excreted. This excess uric acid crystallizes in the joints, cartilage, and surrounding tissues. High-protein foods contain purines, which break down into uric acid, increasing the risk of buildup.
Overloading protein can lead to uric acid buildup in your joints. The immune system, perceiving these crystals as foreign invaders, initiates an inflammatory response, resulting in significant joint pain—often making one reconsider that extra protein shake.
The Secret Sauce: Balancing Protein and Carbs
Adults should aim to consume 0.8-1 gram (0.028-0.035 ounces) of protein per kilogram of body weight daily. However, it’s important not to overlook the role of carbohydrates; both protein and carbohydrates are essential for muscle maintenance and growth.
Carbohydrates are vital in muscle cell synthesis and help prevent muscle loss. So, while meeting your protein intake goals, include balanced portions of carbs, fiber, and healthy fats in your diet. Achieving this balance is key to supporting overall muscle health.
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