The doctor warned about the risks of excessive protein intake for the kidneys and liver

Protein supplements have become popular among people who exercise, gain muscle mass, or seek to change their diet. However, excessive consumption of protein shakes without taking into account the individual needs of the body can lead to additional stress on the internal organs. Olga Chistik, a general practitioner and gastroenterologist at the Scandinavian Health Center, told Izvestia on August 5 about the difference between protein from regular food and sports supplements and when protein can be harmful.

According to the expert, from the point of view of the body, protein from natural products and protein supplements is absorbed in the same way. In both cases, the body breaks down protein into amino acids, substances necessary for building tissues, working muscles, and maintaining various processes in the body. However, in practice, there is an important difference between them. Regular food contains not only protein, but also fiber, vitamins, minerals and other useful substances. In addition, foods with a high protein content give you a feeling of fullness faster.

"The body gets amino acids the same way — from chicken or from a portion of protein. But regular food additionally provides fiber, vitamins, minerals and a natural feeling of fullness," explained Chistik.

According to the doctor, it is with supplements that it is easier for a person to imperceptibly exceed the required amount of protein. An additional cocktail between meals is often not perceived as a complete meal, although it increases the overall protein load. At the same time, protein powders may contain sweeteners, flavors, and thickeners that are not found in natural products.

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Uncontrolled intake of large amounts of protein can create additional stress on the body. First of all, this concerns the kidneys, which are involved in the excretion of protein breakdown products. With a constant excess, they have to work under increased stress. Also, additional work falls on the liver. When the protein is broken down, ammonia is formed, which the body must process and remove.

Another possible consequence is dehydration. The body needs more fluid to remove protein metabolism products, so if there is insufficient water intake, dry mouth and a feeling of fatigue may appear. In addition, excess protein can negatively affect people with a predisposition to gout. A large amount of protein food can increase uric acid levels and provoke an exacerbation of the disease.

According to Chistik, the guideline for a person with regular physical activity is about 1 g of protein per 1 kg of body weight per day. This volume usually covers the basic needs of the body. For people who exercise regularly and work on increasing muscle mass, the amount of protein may be higher — about 1.5–2 grams per 1 kg of body weight.

At the same time, the constant consumption of more than 2.5 grams of protein per 1 kg of body weight for months can already become an excessive load for the body. The doctor clarified that we are not talking about a one-time excess after an intensive workout, but about regular practice.

Special care should be taken when increasing the amount of protein in the diet for people with kidney disease, especially with urolithiasis. Also, high protein levels may be undesirable for patients with liver disease, gout, and metabolic disorders. The elderly are also at risk, as kidney function may decrease with age even in the absence of diagnosed diseases.

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The body can signal a possible excess of protein by a number of signs. These include constant thirst, dry mouth, digestive problems, especially constipation, and unusual fatigue. Another indirect sign may be a change in the color and smell of urine. This may indicate that the elimination system has to deal more actively with protein metabolism products.

According to the doctor, for a healthy person, a short-term increase in the amount of protein is usually not dangerous. Problems arise when increased consumption becomes a permanent habit.

At the same time, excessive protein intake can lead to a violation of the nutritional balance, Chistik added. In an effort to increase the amount of protein, a person sometimes reduces the proportion of vegetables, fiber and complex carbohydrates, which are also necessary for the normal functioning of the body.

On June 9, Ekaterina Vasilyeva, dermatovenerologist, founder and chief physician of Artleo Clinic, spoke about the effect of nutrition on skin condition. According to her, if there is no animal protein in the diet, which plays the role of a building material for the whole body, the epidermis becomes dehydrated, emaciated with a grayish tinge. The specialist also drew attention to fashionable nutrition systems, noting that intermittent fasting can negatively affect health and appearance.