What are the dangers of consuming too much protein?

Protein is one of the essential nutrients in a meal plan, and it helps repair and build muscle. Especially fitness people, their protein needs are greater than the average person. Whether it is muscle gain or fat loss, the rational use of protein is inseparable. High-protein diets have been proven by countless bodybuilders to reduce fat, reduce weight, increase satiety and maintain muscle mass.

However, high returns are often accompanied by risks, and a high-protein diet also has many risks. When using a high-protein diet when exercising, you need to pay special attention, and do not blindly increase protein intake for the effect.

Why can't you eat too much protein?

Long-term high intake of any nutrient can lead to the risk of poisoning, and protein is no exception. Studies have shown that excessive intake of protein can affect health and lead to a series of health problems.

It is important to understand what the risks are for high-protein diets.

weight gain

Short-term use of a high-protein, low-carb diet can indeed help with weight loss, but this diet is only effective in the initial stages of weight loss. Excess protein ingested is stored as fat, while excess protein is excreted as amino acids.

Excess protein storage in the body leads to weight gain over time with protein intake. Especially when you increase your protein intake without increasing your calorie expenditure, the weight gain will be more pronounced.

bad breath

If you limit carbohydrate intake and increase protein intake, there is a high chance of bad breath.

When the body is in low-carb mode, the body enters a state of ketosis, and the ketogenic metabolism will make the mouth smell bad. Therefore, you need to brush your teeth more to keep your breath fresh.

constipate

A high-protein diet means you eat more meat and cut back on carbohydrates, vegetables, and grains, which can lead to insufficient dietary fiber intake and constipation.

kidney damage

A high-protein diet does not cause problems with healthy kidneys, but a high-protein diet is not suitable for people who already have kidney problems. Excessive protein can increase the burden on the kidneys, and the already overburdened kidneys will become more tired and cause various problems.

In professional theory: There is an excess of nitrogen in the amino acids that make up proteins. Damaged kidneys have to work harder to eliminate excess nitrogen and waste products from protein metabolism.

dehydration

A high-protein diet produces a lot of nitrogen, which the body uses to eliminate nitrogen, which can make you feel thirsty or even dehydrated.

How to get the right amount of protein?

Factors affecting protein intake include age, gender, training volume, and fitness level.

But as ordinary people, we don't need to be so precise, and we can usually calculate the appropriate protein requirement based on our body weight. For people who exercise less time, 0.8 grams of protein per kilogram of body weight per day is enough.

For people who exercise regularly, 1.2-1.7 grams of body weight per kilogram of body weight per day is enough.

Some elite athletes can consume 3.5 grams of protein per kilogram of body weight per day without affecting the body.

In general, a healthy adult consumes 2 grams of protein per kilogram of body weight per day with no health effects.

high quality protein source

Whether it is a fitness person or an ordinary person, health is our greatest concern. When choosing a protein source, we should try to choose high-quality protein to reduce the risk.

High-quality protein deep-sea fish, chicken, beef, eggs, shrimp, seafood, soybeans, red beans.

All in all, staying healthy is the most important, nutritionally balanced diet and good living habits. Maximize fat loss and muscle gain. #cream of the crop#