Excess protein can affect health

The amount of protein a person needs depends on their age, sex, level of physical activity and health. In general, healthy adults need between 0,8 and 1,6 grams of protein per kilogram of body weight per day.

Excessive protein intake can cause a number of health problems, including:

  • Renal problems: Proteins are broken down in the body into urea, which is a waste that the kidneys must eliminate. Excessive protein intake can overload the kidneys and increase the risk of kidney stones, chronic kidney disease, and other kidney problems.
  • Cardiovascular diseases: Protein can increase levels of LDL cholesterol, also known as "bad" cholesterol. This can increase the risk of heart diseases, such as heart attacks and strokes.
  • Cancer: Some studies have suggested that excessive protein intake may increase the risk of certain types of cancer, such as colon cancer and prostate cancer.
  • Osteoporosis: Proteins help maintain bone mass. Excessive protein intake can increase the loss of calcium from the bones, which can increase the risk of osteoporosis.
  • Other problems: Too much protein can also cause other problems, such as bad breath, constipation, fatigue, and nausea.

In general, it is important to consume an adequate amount of protein, but it is not necessary to overdo it. People who are concerned about the possible negative effects of excessive protein intake should talk to their doctor.

Here are some tips to avoid excess protein:

  • Limit your consumption of protein-rich foods, such as meat, fish, poultry, eggs, and dairy products.
  • Choose lean protein sources, such as skinless poultry, fish, and legumes.
  • Eat a variety of foods from all food groups.
  • Drink plenty of water to help flush out protein waste.

If you are following a high protein diet, it is important to talk to your doctor to make sure you are eating safely.

What is a person's recommended daily protein intake?

The amount of protein a person needs varies depending on several factors, including age, sex, physical activity level, health status, and personal goals. However, there are some general guidelines that can be followed.

Protein is essential to the human body, playing a critical role in building and repairing tissues, producing enzymes and hormones, and other important functions. The amount of protein you need can be calculated based on your total calorie needs.

Here are some general guidelines:

  1. Recommended Daily Intake (RDI): In many regions, including the United States, the RDI for protein is about 0.8 grams of protein per kilogram of body weight per day for sedentary adults. This means that a person weighing 70 kilograms would need about 56 grams of protein per day. However, this figure is a general estimate and does not apply to everyone equally.
  2. Activity Level: People who engage in intense physical activity, such as athletes or people who exercise regularly, may need more protein to aid in muscle repair and recovery. In these cases, the recommendation may increase to 1.2 to 2.2 grams of protein per kilogram of body weight per day.
  3. Age and Stage of Life: Protein needs can also vary depending on age and stage of life. For example, growing children and older people may need more protein per kilogram of body weight.
  4. Personal objectives: Some people may have specific goals, such as gaining muscle mass or losing weight, which may influence their protein needs. Bodybuilders and endurance athletes, for example, often require more protein to meet their athletic goals.
  5. Health condition: In some cases, such as after surgery or injury, protein needs may increase to aid in recovery and healing.

It is important to remember that the quality of protein sources is also relevant. Animal and plant proteins can provide different amino acid profiles and additional nutrients. A balanced diet that includes a variety of protein sources is generally the best way to ensure that protein and other essential nutrient needs are met.

If you have specific questions about your protein needs, it is advisable to consult a dietician or health professional who can provide personalized guidance based on your individual situation and goals.