Is it harmful to eat too much protein?
- last year
The recommended daily amount of protein is 0.83 g/1 kg of body weight. It turns out that a person with a body weight of 80 kg needs a daily intake of 66.4 g of protein. This amount of protein is contained in 250 g of pork.
Protein deficiency poses various health risks (risk of infections and stunted growth in children).
Regarding excess protein in the diet, it has been observed that consuming more than 2 times the daily amount of protein is considered quite safe, but if you consume more than 3-4 times the amount of protein, negative effects can be observed.
Researchers have studied the issue of increasing endurance by increasing the amount of protein consumed. It turned out that in addition to increasing the concentration of testosterone in the blood and plasma creatinase, as well as reducing pain in the legs on the second day, there was no effect on average sprint power.
Another experiment involving cyclists showed a marginal improvement in performance (+4.1%) with excess protein intake on day 4. Still, a similar effect was observed with the consumption of carbohydrates.
Regarding carbohydrates, which are added in large quantities in gainers, it is worth noting that easily digestible carbohydrates are added to them, which pose certain health risks.
50% of scientific studies on the effect of carbohydrates on performance improvements did not show any improvement in performance, but 50% of studies showed a slight improvement in performance of 1-13%.
An excess of protein in the diet (when taking more than 1.2 g of protein / (kg * day)) creates risks for the kidneys. The main established and theoretically associated consequences with the kidneys are: hyperfiltration, hyperemia, accelerated decrease in glomerular filtration rate, natriuresis, kaliuresis, diuresis, metabolic acidosis, increased water intake, hypertension, orthostatic hypotension, hyperuricosuria, hypercalciuria, hypocitraturia, decrease in urinary pH, exacerbation of uremia , fatigue, weakness, hyperuricemia, dyslipidemia, exacerbation of bone disease.
Why can't you consume proteins and carbohydrates without fiber? The fact is that a diet rich in easily digestible carbohydrates and proteins, but with a low fiber content increases the risk of intestinal cancer, diabetes, and migration of bacteria from the intestine.
With the consumption of protein in an increased amount, the concentration of calcium and uric acid in the urine increases. This increases the risk of kidney stones.
A diet rich in protein increases urinary calcium excretion from 160 mg/day to 258 mg/day.
How is calcium excreted from the body with an excess of protein in the diet? With excessive protein intake, bone demineralization (osteoporosis) occurs, and calcium is excreted through the kidneys.
Protein deficiency poses various health risks (risk of infections and stunted growth in children).
Regarding excess protein in the diet, it has been observed that consuming more than 2 times the daily amount of protein is considered quite safe, but if you consume more than 3-4 times the amount of protein, negative effects can be observed.
Researchers have studied the issue of increasing endurance by increasing the amount of protein consumed. It turned out that in addition to increasing the concentration of testosterone in the blood and plasma creatinase, as well as reducing pain in the legs on the second day, there was no effect on average sprint power.
Another experiment involving cyclists showed a marginal improvement in performance (+4.1%) with excess protein intake on day 4. Still, a similar effect was observed with the consumption of carbohydrates.
Regarding carbohydrates, which are added in large quantities in gainers, it is worth noting that easily digestible carbohydrates are added to them, which pose certain health risks.
50% of scientific studies on the effect of carbohydrates on performance improvements did not show any improvement in performance, but 50% of studies showed a slight improvement in performance of 1-13%.
An excess of protein in the diet (when taking more than 1.2 g of protein / (kg * day)) creates risks for the kidneys. The main established and theoretically associated consequences with the kidneys are: hyperfiltration, hyperemia, accelerated decrease in glomerular filtration rate, natriuresis, kaliuresis, diuresis, metabolic acidosis, increased water intake, hypertension, orthostatic hypotension, hyperuricosuria, hypercalciuria, hypocitraturia, decrease in urinary pH, exacerbation of uremia , fatigue, weakness, hyperuricemia, dyslipidemia, exacerbation of bone disease.
Why can't you consume proteins and carbohydrates without fiber? The fact is that a diet rich in easily digestible carbohydrates and proteins, but with a low fiber content increases the risk of intestinal cancer, diabetes, and migration of bacteria from the intestine.
With the consumption of protein in an increased amount, the concentration of calcium and uric acid in the urine increases. This increases the risk of kidney stones.
A diet rich in protein increases urinary calcium excretion from 160 mg/day to 258 mg/day.
How is calcium excreted from the body with an excess of protein in the diet? With excessive protein intake, bone demineralization (osteoporosis) occurs, and calcium is excreted through the kidneys.