Excess protein is bad, especially for the kidneys. In the case of people with kidney problems, or a family history of kidney disease, it is important to be aware, because the protein that is not used by the body is eliminated by the kidneys, overloading their functions.
For a healthy adult, protein recommendations are 0.8 g of protein per kilogram of body weight, which corresponds to 56 g of protein in a 70 kg individual. A 100 g grilled beef steak has 26.4 g of protein, so with 2 steaks you can almost reach the recommendations. In addition, other foods rich in protein, such as milk and dairy products, are usually consumed throughout the day.
Therefore, people who eat meat, cheese and drink milk or yogurt daily do not need to take protein supplements with the intention of increasing muscle mass. Sometimes it is enough to consume the protein-rich food at the right time, which is right after physical activity. See examples of protein-rich foods.
Symptoms of excess protein
Symptoms of excess protein in the body can be:
- Development of atherosclerosis and heart disease;
- Osteoporosis, as excess protein can cause increased calcium excretion;
- Kidney stone;
- Weight gain;
- Liver problems.
Most people who develop these symptoms of excess protein usually have a genetic predisposition, some health problem or have used supplements inappropriately.
When to use protein supplements
Supplements like Whey protein, can be indicated for people who exercise and who want to increase muscles and have more muscle definition, like bodybuilders, because proteins are the 'building blocks' that form muscles.
For those who exercise, the amount of protein to be eaten can vary between 1 to 2.4 g of protein per kg of body weight per day, depending on the intensity and purpose of the training, so it is important to consult a nutritionist to calculate the exact need.
If you want to improve your body contour, here's how to use proteins to your advantage:
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