Protein has been the talk of the town when it comes to dietary guidelines, with the latest recommendations from the US Department of Health and Human Services emphasising the importance of both animal and plant-based protein sources. However, as with most things, too much of a good thing can have its consequences.
Recent studies have shown that many Americans are actually consuming around 20% more protein than they should be on a daily basis. While a moderate increase in protein intake can be beneficial for active individuals and athletes, going overboard can lead to some unexpected and unpleasant side effects.
“Whenever someone says they need a gram of protein per pound of body weight, this is where people start to experience some of the common side effects of eating too much protein, like constipation, bloating and stomach pain,” explains Knubian Gatlin, a registered dietitian at Houston Methodist. The recommended intake, according to the Mayo Clinic, is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
One of the more unpleasant consequences of protein overconsumption is gastrointestinal distress. The body has to work harder to break down the excess protein, which can result in diarrhoea, bloating and abdominal discomfort.
Another side effect is bad breath, or “keto breath” as it’s known. This occurs when the body starts burning fat for energy instead of glucose, a process called ketosis. The acetone produced during this can give the breath a fruity or nail polish-like odour.
Excessive protein intake, particularly from red meat sources high in saturated fat, can also put strain on the cardiovascular system. Too much saturated fat can lead to a buildup of bad cholesterol in the arteries, increasing the risk of heart disease and stroke.
Finally, the kidneys may struggle to keep up with filtering out the excess protein, leading to foamy or bubbly urine – a potential sign of kidney damage. “Your kidneys should filter the protein, but keep it in your body,” explains Dr. Cybele Ghosei, a nephrologist at Northwestern Medicine. “If your kidneys are releasing protein into the urine, they are not working properly.”
While protein is an essential macronutrient, it’s clear that moderation is key. Sticking to the recommended daily intake and focusing on lean, plant-based sources can help you reap the benefits without experiencing the drawbacks. As with all aspects of a healthy diet, balance is crucial.