Things happen when you eat too much protein

Protein is the ultimate nutrient: it promotes muscle growth, keeps us full for a very long time and is therefore also recommended for weight loss. But is there a level at which protein becomes unhealthy or dangerous? These five things happen when you eat too much protein.

The proteins in our diet and in our body are made up of individual amino acids  . Nine of these are essential – our body cannot produce them itself, but has to absorb them through food. In addition to animal products such as meat, fish, milk, yoghurt or quark , we also use plant-based foods such as nuts, seeds, whole grain cereals, lentils, soybeans or other legumes. Protein is also found in vegetables like kale, broccoli, and even lettuce—albeit in much smaller amounts. But how much protein do we need and when does it become too much?

How much protein is too much?

Most nutritional societies recommend a daily protein intake of between 0.8 and 1.2 grams per kilogram of body weight . That would equate to between 48 and 72 grams of protein per day for a person who weighs 60 kilos. An increased intake of at least 1 g per kg of body weight per day is recommended for older people over 65 years of age. Athletes can also benefit from an increased protein intake, since the building material is required for regeneration and muscle growth. Proteins also cause a strong and long-lasting feeling of satiety, which is why the nutrient can help with weight loss. However, extreme amounts of protein of more than 2 grams per kilogram of body weight are not recommended for various reasons. The following things can happen if you eat too much protein.

These 5 things happen when you eat too much protein

1. You build fat mass

Proteins can help with weight loss due to their satiating effect. However, if you end up with a calorie surplus due to an increased protein intake , the protein is also stored in the form of fat on the abdomen and hips. This danger is particularly high if you use processed protein products such as protein shakes, protein bars or protein mueslis. In most cases, these are enriched with a good portion of sugar or fat. Likewise, some animal protein sources such as sausage or milk contain fattening amounts of calories from fat or sugar.

2. Your digestive tract speaks up

Some people can be sensitive to high-protein foods, which manifests itself in the form of constipation, flatulence , or even diarrhea. However, the cause of such complaints has not been clearly clarified. On the one hand, there could be a slight lactose intolerance, which becomes noticeable when consuming protein-rich dairy products . On the other hand, there could also be a lack of dietary fiber , since animal products in particular contain little or no dietary fiber. However, these are extremely important for smooth digestion and a healthy intestine.

3. Your kidneys can be damaged

Current data indicate that larger amounts of protein are only dangerous for people with previous kidney diseases , such as kidney weakness or kidney failure. However, there are also no long-term studies that monitor the effects of extremely high-protein diets on different age groups and population groups over several years or decades. For ethical and financial reasons, most scientific studies only take place over short periods of time and with young, healthy and athletic subjects. Doctors, nutritionists and specialist societies still recommend not to overdo it with the proteins, since our kidneys break down the breakdown products of the proteins in the form of ureahave to retire and possible long-term consequences are unclear.

4. You build muscle, but…

While consuming extremely high amounts of protein can bring with it the above symptoms and dangers. However, your muscle building will continue to take place – provided you do intensive strength training several times a week and regularly increase the weight or the number of repetitions. However, there is a risk that the calorie surplus mentioned in point 1 with the accompanying accumulation of belly fat will have a counterproductive effect. Belly fat is hormonally active and triggers inflammation in the body, which in turn impedes muscle growth. Therefore, for optimal muscle growth, you should not exceed the recommended amounts of protein .

5. You neglect other nutrients

Protein is an important nutrient because of its satiating and muscle-building effect. However, you shouldn’t lose sight of the other essential nutrients because of the protein madness. For example, theTolfioow omega-3 fatty acids , which have an anti-inflammatory effect and keep our immune system running. In addition to fish, you can also conveniently get omega-3s from flaxseed and walnuts in your daily muesli or yogurt. Furthermore, you should not neglect dietary fiber , but take in at least 30 grams of it daily to support your digestion and, above all, to feed the healthy bacteria in your intestinal flora. Especially a lot of dietary fiberare found in whole grains, legumes and vegetables.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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