Protein is an important nutrient in our diet and its deficiency can lower your immunity, damage your hair and skin, loss of muscle mass and cause fatigue. However, too much of protein is as dangerous as too little of it. When you are adding a lot of protein to your diet but fail to balance it with other essential nutrients like carbs, vitamins, minerals, and fibre, you may be inviting a range of complications. High protein diets can cause dehydration and it’s important to add fibre and adequate water intake. Many people may experience digestive issues if the diet is high on protein but low on fibre. Also, people could lose a lot of calcium in their urine on a high protein diet.
While high-protein diets can have benefits, they also come with some potential disadvantage.
Kidney strain
Excessive protein intake may put extra strain on the kidneys, potentially leading to kidney problems in individuals with pre-existing kidney issues.
Dehydration
High-protein diets can increase water loss through urine, potentially leading to dehydration if you don’t increase your water intake.
Nutrient imbalance
Focusing too much on protein may lead to neglecting other essential nutrients like carbohydrates, fibre, vitamins, and minerals.
Digestive issues
Some people may experience digestive discomfort, including constipation, when consuming very high levels of protein.
Bone health
Excessive protein intake can result in calcium loss through urine, potentially impacting bone health over time.
Potential for weight gain
Consuming too many calories, even from protein sources, can lead to weight gain, especially if you’re not mindful of overall calorie intake.
How much protein do you need?
Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.
Once you reach ages 40–50, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1–1.2 grams per kilogram or 75–90 grams per day for a 75-kilogram person.
People who exercise regularly also have higher needs, about 1.1–1.5 grams per kilogram. People who regularly lift weights, or are training for a running or cycling event need 1.2–1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.