Everyone needs to proteins Which nutritionist Tracy Parker considers “the building blocks of life,” because it breaks down into amino acids that help the body grow and repair, “and make up our hair, skin, and muscles,” and recommends that most adults eat “the equivalent of two palm-sized servings of meat, fish, or nuts.”
And in general, believed experts Most healthy adults can tolerate two grams of protein per kilogram of body weight per day over the long term.
As for minimum From the amount of protein that we need to eat in order not to get sick, it is 0.8 grams per kilogram of body weight, for example, “a person who weighs 75 kilograms should consume 60 grams of protein per day, rising from 75-90 grams per day once he reaches the age of 40-50 years,” according to a nutritionist Christie Wimbin.
Bearing in mind that more physically active people – especially athletes and bodybuilders – need more protein than those who are less active.
has shown one of the studies A study of healthy, strength-training men found that eating about 3 grams of protein per kilogram of body weight per day for a year had no adverse health effects.
excessive protein
“Contrary to the hype about needing more protein, most people in the United States meet or exceed their needs,” says specialist Kristi Wimbin. Dietary Guidelines for Americans It indicated that “males from 19 to 59 years old exceed the recommended portions of protein, especially from meat, poultry and eggs.”
Although protein is important for the optimal functioning of the body as one of the 3 macronutrients along with fats and carbohydrates, “too much protein – especially without fats or carbohydrates – can be harmful.”
References Researches However, chronic excess protein can lead to disorders of the gastrointestinal tract, kidneys and blood vessels.
Other research has shown that “over time, excessive protein can cause symptoms such as loss of appetite, fatigue, bad breath, indigestion, headache, and dehydration.”
Excessive protein is defined as “more than 35% Of the total calories we eat, or more than 175 grams of protein for a 2,000-calorie diet,” according to the “Healthline” website (healthline).
But the effects of excessive protein may be more disturbing during fasting, as interest in proteins often increases at the expense of fiber and carbohydrates, which, according to experts, may cause:
Bad breath
Come Bad breath On top of the disturbing effects that can be caused by excessive consumption of foods rich in protein or the keto diet at times, especially in the case of reducing carbohydrate intake, “because of bacteria that break down protein and emit an odor similar to cabbage or rotten eggs,” he says. Adam Harwood Endodontist in New York.
Digestive problems
Eating a lot of protein-rich foods – according to Harwood – “may be at the expense of other essential nutrients such as fiber, because protein-rich animal products do not contain fiber,” which can alter the microbiome (beneficial bacteria and microorganisms that live in our gut). And it causes digestive problems, “ranging from constipation, diarrhea, or a feeling of mild nausea.”
says the nutritionist Georgie Fair “Eating more protein may reduce appetite, because it makes us feel full for longer,” without helping with weight loss. On the contrary, it may increase it because extra calories from protein are stored as fat if they are not used.
Too much protein can cause dehydration even though you don’t feel thirsty more than usual.
I found it Small study A 2002 study included athletes that “as protein intake increased, water levels in the body decreased”.
as it was study A 2006 study indicated that “the effect of eating more protein on hydration is minimal”.
If you feel like you always have to urinate, it may be because you eat too much protein and accumulate waste after it’s broken down.
According to review Published in 2019 It has been observed that excess waste buildup from eating too much protein creates a more acidic environment than usual that makes us feel like urinating all the time.
So tighten up Allison Nutt The New York-based registered dietitian advises people with kidney problems to avoid excess protein, as it can put extra stress on them.
Constant feeling of exhaustion
Even if you sleep a full 8 hours each night, eating too much protein can leave your body tired, because too much protein for too few carbs can stress our kidneys and liver, affect our brains, and prevent us from being alert and active throughout the day.
“The body cannot store protein, so once its needs are met, any extra amount of energy is used or stored as fat,” says Kristi Wimbin, “and therefore eating excess protein can lead to high blood fats and heart disease, because many foods rich in proteins It contains a high percentage of saturated fat.
According to some ResearchesThe risks may become serious in the case of excessive and chronic consumption of protein, and include cardiovascular diseases, liver and kidney injuries, and may even lead to death.