Excess Protein Intake
In our last blog post, we identified that proteins are essential and should be included in the diet. We also looked at their functions, RDAs, and dietary sources. In this post, we’ll evaluate the effects of too much protein intake.
What Is Excess Protein Intake
Excess protein intake has to do with exceeding the recommended portions.Anything above 20% of total calorie intake coming from proteins is on the higher side. Beyond 2 grams per kg of body weight is now more on the excessive side.
Effects Of Excess Protein Intake
Weight gain– Proteins are macro-nutrients meaning they contain calories. An intake of calories in excess equates to weight gain; thus, proteins just like any other macro-nutrient, lead to weight gain when consumed in excess. Once you consume proteins, they are ingested and broken down to serve their vital functions, while the excess is stored in the form of fats.Over time, the accumulated fats cause weight gain.
Bone loss-Too much protein intake predisposes one to bone loss. Proteins especially those from animal sources such as meats contain significant portions of acids. This high amount of acids pose a high metabolic burden for the kidneys which respond by trying to excrete the acids.In turn, the bones also provide a buffer by releasing calcium.This leads to calcium loss. When the bones lose calcium, they weaken. Gradually, with continued intake of high proteins, bone loss occurs.
Renal conditions– Excessive consumption of proteins along with inadequate water intake are significant risk determinants for kidney stones. Protein intake increases the excretion of acids. In response to this, the bones create a buffer by releasing calcium to be excreted by the kidneys.When the urine is excreted with this calcium, it may predispose one to kidney stones.
Cancers-The excess intake of meats (particularly processed meats, and red meat) increases the risk of cancers such as colorectal cancer, mainly because they are sources of saturated fat and may have carcinogenic compounds (from processed meats).
Heart diseases – The intake of dairy products and red meats is associated with cholesterol and saturated fats linked to heart disease risk.
Hence, even athletes should monitor their prescription of protein supplements to avoid excesses, or better yet consult with a sports nutritionist for more guidance.
An excessive intake of proteins presents an increased burden on the kidney and bones. The intake of protein supplements is one of the major reasons for excess protein intake. Ensuring the intake of proteins in adequate amounts as recommended should be encouraged.
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