Health Consequences Of Excess Protein
As reported in NaturalNews (12/13) The Negative Effects Of Excess Protein by Josh Anderson
Protein is one of the most commonly supplemented macronutrients, because it's
relatively cheap, has many health benefits and is commonly propagated as a meal
replacement. What most people don't realize though is that too much protein
(usually in the form of protein shakes) can actually have adverse health
effects. These negative consequences range from reduced kidney efficiency to
The Institute of Medicine of the National Academies (IOM) recommends that the
average person should consume 0.8 grams per kilogram of body weight, or 0.36
g/lb, of protein per day. That means that a 150 lb male should consume 54 g of
protein a day, which is fully achievable with the average diet. The IOM also
recommends that only 35% of your daily caloric intake should be from protein;
in a 2000-calorie diet, that's 700 calories or 175 grams. Protein intake
exceeding this can result in adverse health effects.
The consumption of protein over these recommendations can lead to renal damage,
gout attacks and weight gain. The continued consumption of protein over the
IOM's recommendations can damage the kidneys via hyper-filtration, decreasing
their efficiency. This is especially true for people who already have renal
High-protein diets have also been associated with gout attacks by increasing
their severity and frequency. Gout forms when high levels of uric acid in the
blood stream crystallizes and accumulates around the joints, causing severe
pain. The formation of uric acid is accomplished by breaking down purines which
occur naturally in meats. A high-protein diet and overindulging in meats can
cause you to have more severe cases of gout.
Lastly, because protein breaks down to four calories per gram, excessive
consumption of protein can lead to weight gain. Any protein left over after
your body uses what it needs for maintenance and muscle growth will more than
likely be turned to fat. This in particular can be of great concern for people
with weight issues or if they are having problems losing weight.
The adverse effects of excess protein are a real concern. While 35% of your
daily caloric intake seems like an extraordinarily high amount, many people do
consume this amount and more via high-protein diets and protein shake
supplementation. Likewise, going over your IOM-recommended daily allotment can
cause problems for people trying to decrease their weight or for people with
gout. It's important to keep in mind the IOM's recommendations and consume in
moderation, even something as beneficial as protein.
Josh Anderson is an AFAA Personal Trainer and owner of Always Active Athletics.
His nutritional philosophy is "if you are hungry, eat!" Eat so many healthy
foods, like veggies and fruits, that you wont be hungry to eat junk food and
empty calories. At his website Always Active Athletics he provides convenient,
sustainable exercise and nutrition tips/methods to help you get the results you
want and deserve!