03/11/2025
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03/11/2025
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KUWAIT CITY, Nov 3: Protein is a vital nutrient that powers the body, but health experts warn that consuming more than daily requirements can strain the kidneys, disrupt metabolism, and impact long-term health.
From breakfast smoothies to office snacks, protein is a staple in many diets. However, overconsumption—especially in the pursuit of stronger muscles or better fitness — may silently place stress on the body. Specialists emphasize that the safe intake varies for each individual.
While protein is essential for muscle repair and energy, studies show that long-term excessive intake can affect metabolism and strain kidney function. Diets very high in protein, particularly from animal sources, often lack sufficient fiber and essential micronutrients, potentially causing digestive issues and nutrient imbalances.
High-protein diets are generally considered safe for healthy adults when combined with regular exercise, particularly resistance training. Long-term risks depend on total intake, protein source, and baseline health.
Risks of eating too much protein
- Weight gain: Surplus protein is stored as fat if calorie intake exceeds needs.
- Bad breath: High-protein, low-carb diets may trigger ketosis, causing persistent odor.
- Digestive issues: Low-fiber, high-protein diets can cause constipation or diarrhea.
- Dehydration: More water is needed to eliminate excess nitrogen from protein breakdown.
- Cancer risk: High consumption of red and processed meats is linked to colorectal, breast, and prostate cancers.
- Heart disease: Diets rich in red meat and full-fat dairy raise cholesterol and heart risks.
- Bone health concerns: Long-term high meat-based protein intake may increase calcium loss and weaken bones.
Impact on Kidneys and Metabolism Excess protein can increase the kidneys’ filtration load, worsening existing kidney conditions or potentially causing damage even in healthy individuals. High-protein diets also elevate the risk of kidney stones, particularly uric acid or calcium oxalate stones. Metabolically, very high protein intake can reduce carbohydrate availability, leading to ketosis, fatigue, and bad breath.
Knowing Your Protein Threshold Most adults require 0.8 to 1.2 grams of protein per kilogram of body weight daily. Athletes can safely consume up to 1.5 grams, while intake above 2 grams per kilogram may pose health risks. People with chronic kidney disease, metabolic disorders, or gout may need to further limit protein consumption.
Individual protein needs vary due to genetics, gut microbiome, activity levels, age, and health conditions. Personalized monitoring through tools such as Precision Nutrition can help track kidney markers, liver enzymes, calcium excretion, lipid profiles, and inflammation to optimize intake.
Protein source matters
- Processed and red meats: Linked to higher cancer and heart disease risk; consumption should be limited.
- Healthier animal options: Lean poultry, fish, and dairy are safer alternatives.
- Plant proteins: Legumes, soy, nuts, seeds, and whole grains provide protein along with fiber and phytonutrients.
- Ultra-processed protein products: Bars, powders, and ready meals may carry risks due to additives, excess salt, and refined ingredients.
Key health markers to monitor
- Kidney function: Track serum creatinine and eGFR levels.
- Heart health: Monitor cholesterol and lipid profiles.
- Bone health: Keep an eye on calcium levels and bone density.
- Hydration: Maintain proper fluid intake and observe urine output to prevent dehydration and kidney stones.
- Digestive health: Ensure adequate fiber intake and regular bowel movements.
- Routine check-ups: Periodic health assessments help reduce long-term risks.
Experts conclude that while protein is essential, moderation, careful source selection, and personalized monitoring are key to avoiding hidden risks associated with overconsumption.
