Protein is an important nutrient that performs many essential roles within the physique, together with constructing and repairing tissues, producing enzymes and hormones, and supporting the immune system. Ample consumption of protein is essential for sustaining muscle mass and power, in addition to for selling total well being and well-being.
When protein consumption is extreme, the physique might have problem processing and eliminating the surplus nitrogen produced throughout protein metabolism. This could result in a buildup of waste merchandise within the bloodstream, which may put a pressure on the kidneys and liver. Moreover, a high-protein weight loss plan may enhance the chance of sure well being circumstances, reminiscent of osteoporosis, kidney stones, and sure sorts of most cancers. It is very important stability the consumption of protein with different essential vitamins reminiscent of fruits, greens, and complete grains.
How a lot protein is an excessive amount of?
Relying on variables like age, intercourse, and degree of bodily exercise, totally different day by day protein consumption is suggested. Nevertheless, a basic guideline is to eat 0.8 grams of protein per kilogram of physique weight per day. This interprets to about 56 grams per day for the typical grownup man and 46 grams per day for the typical grownup lady. Nevertheless, athletes, pregnant girls, and aged folks might require extra.
Consuming greater than the really helpful day by day consumption of protein is taken into account extreme. The higher restrict for protein consumption is about at 2 grams per kilogram of physique weight per day. Consuming greater than this quantity can put a pressure on the kidneys and liver, and enhance the chance of sure well being circumstances reminiscent of osteoporosis and kidney stones.
What occurs when you have got an excessive amount of protein?
If you eat extra protein than your physique wants, the surplus protein is damaged down and eradicated by the liver and kidneys. Nevertheless, this course of can put a pressure on these organs, significantly in the event you eat extreme quantities of protein over a protracted time period.
Extra protein may result in the manufacturing of waste merchandise reminiscent of urea, which may trigger the blood to develop into extra acidic. This could result in a number of well being issues, together with:
- Osteoporosis: Excessive protein consumption can enhance the lack of calcium from the bones, which may result in osteoporosis.
- Kidney Stones: Excessive protein consumption can enhance the chance of growing kidney stones, as it might result in a rise within the excretion of sure substances within the urine, reminiscent of oxalate, which may type stones.
- Most cancers: Excessive protein consumption, significantly from animal sources, has been linked to an elevated threat of sure sorts of most cancers reminiscent of colon most cancers.
- Dehydration: Excessive protein consumption can enhance the quantity of water that must be excreted by the kidneys, which may result in dehydration.
Indicators that present up in the event you eat an excessive amount of protein
Consuming an excessive amount of protein could cause a lot of indicators and signs, a few of which embody:
1. Weight acquire
Consuming extra protein can result in weight acquire, particularly if the protein is coming from high-fat sources reminiscent of purple meat.
2. Dehydration
Excessive protein consumption can result in dehydration. So, the subsequent time you are feeling dehydrated, it could possibly be since you are consuming an excessive amount of protein.
Additionally Learn: Frequent indicators of dehydration that you should be careful for
3. Kidney issues
Consuming an excessive amount of protein can put a pressure on the kidneys, which may result in kidney harm or kidney stones.
4. Dangerous breath
Excessive protein diets can produce a powerful odour within the breath. It’s brought on by the breakdown of amino acids within the physique.
5. Constipation
Consuming a weight loss plan excessive in protein and low in fiber could cause constipation.
Fatigue: Consuming an excessive amount of protein could cause fatigue because the physique might have problem processing and eliminating the surplus nitrogen produced throughout protein metabolism.
Additionally Learn: Affected by gastric issues? Comply with the following pointers that may aid you poop
6. Abdomen discomfort
Consuming an excessive amount of protein could cause abdomen discomfort, bloating, and gasoline.
7. Gout
Excessive-protein diets might enhance the chance of gout, a sort of arthritis brought on by the buildup of uric acid crystals within the joints.
Remember that a few of these signs could be brought on by different elements. So, it’s all the time finest to seek the advice of with a healthcare skilled to rule out any underlying well being points.
