What Happens If You Take Too Much Protein?
Quick Answer
For healthy people, excess protein is mostly just expensive calories. The kidney damage myth is overblown for healthy kidneys. Real risks: digestive discomfort, bad breath, and crowding out other nutrients. Up to 1g per pound bodyweight is fine for most active people.
Key Points
- Healthy kidneys can handle high protein fine
- The kidney damage myth is from studies on sick kidneys
- Up to 1g per pound bodyweight is safe for active people
- Main issues: digestive discomfort, crowding out other nutrients
- Most people underconsume protein, not overconsume
Detailed Answer
THE KIDNEY MYTH:
The belief that high protein damages kidneys comes from studies on people who ALREADY had kidney disease. For healthy kidneys, high protein intake doesn't cause damage. Your kidneys are designed to filter protein byproducts.
WHAT ACTUALLY HAPPENS WITH EXCESS PROTEIN:
1. Digestive issues: Gas, bloating, discomfort if you suddenly increase intake 2. Bad breath: Protein metabolism can cause ketone-like breath 3. Crowding out other foods: If protein replaces fiber-rich carbs, you may get constipated 4. Expensive calories: Extra protein above what you need just becomes energy or stored 5. Possible dehydration: Protein metabolism requires water
HOW MUCH IS TOO MUCH?
• Sedentary adults: 0.8g/kg bodyweight (RDA) • Active adults: 1.2-1.6g/kg (0.5-0.7g/lb) • Athletes/lifters: 1.6-2.2g/kg (0.7-1g/lb) • Upper safe limit: ~3.5g/kg (1.5g/lb) in studies
Most people worry about excess when they're not even hitting optimal. The average American gets about 100g daily. That's fine for sedentary people, low for athletes.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- reviewHigh Protein Intake and Kidney Function: Meta-Analysis
- studyDietary Protein and Kidney Health in Healthy Adults
- guidelineISSN Position Stand: Protein and Exercise
Related Questions
Not if your kidneys are healthy. This myth comes from studies on people with existing kidney disease. Healthy kidneys handle protein fine.
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