Protein is one of the three macronutrients, alongside carbohydrates and fat. Protein provides amino acids, the building blocks of your muscles. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. People who exercise or are getting older are often told that eating more protein is a good idea. But that also raises the opposite question: can you consume too much of it, and is that unhealthy?
Is too much protein unhealthy?
For healthy people, a high-protein intake is generally safe. The main concerns relate to existing kidney problems, insufficient fluid intake and an unbalanced diet, not to protein itself.
As with virtually any nutrient, it’s the amount and balance that matter, not any single ingredient on its own. Most adults can tolerate an intake well above the minimum, provided the rest of their diet remains varied. The concerns you come across online (about the kidneys, bones or the gut) almost always relate to extreme situations or to people with an existing condition. Below, we’ll go through the most common questions one by one.
When is protein intake considered ‘too high’?
There is no hard and fast threshold above which protein suddenly becomes unhealthy. Research often looks at intakes of around or above 2 grams of protein per kilogram of body weight per day, and most people are well below that.
As a guide: the basic requirement for a healthy adult is around 0.8 grams per kilogram of body weight. Athletes and older people deliberately consume more than this, as their bodies require more building blocks. What’s right for you depends on your weight, your activity level and your goals. In ‘How much protein do you need per day?’, you can work out your own recommended intake.
Is a high-protein diet harmful to your kidneys?
In people with healthy kidneys, there is no convincing evidence that a high-protein intake causes damage. For people with an existing kidney condition, the situation is different: they are best advised to discuss an appropriate intake with their doctor or dietitian.
The reasoning behind this concern is understandable. Among other things, your kidneys break down protein into urea, a waste product that they filter out of your blood. Because urea is used to assess kidney function, the idea arose that a higher protein intake might overburden the kidneys. In people with healthy kidneys, this link has never been conclusively proven. Making sure you drink enough fluids is a sensible habit, especially if you are increasing your protein intake. If you have a known kidney or liver condition, however, it’s best to be cautious and seek professional advice.
Does a high-protein diet cause calcium loss or weak bones?
Research does not support the concern that protein leaches calcium from your bones. Whilst it is true that more calcium is excreted with a higher protein intake, your body also absorbs more calcium through the gut.
As a result, the net balance remains intact. Protein contributes to the maintenance of normal bones. For your bones, it’s the overall picture that counts (a varied diet and regular exercise), rather than any single nutrient.
How does a high-protein diet affect your digestion?
A high-protein diet can sometimes come at the expense of fibre, particularly if high-protein foods replace fibre-rich carbohydrates. This can have a noticeable effect on your digestion.
Many high-protein foods are low in fibre themselves, whilst you need around 30 to 40 grams of fibre a day. If you eat mainly protein and not enough wholegrains, vegetables and fruit, your digestion may feel the difference. The solution is variety rather than cutting down on protein:
- Combine protein with vegetables, fruit and wholemeal products.
- Where possible, choose fibre-rich sources of protein, such as pulses.
- Make sure you drink enough fluids, especially if you’re eating more protein than you’re used to.
What does protein actually contribute to?
Protein is particularly important for your muscles. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass.
That is precisely why athletes and older people pay extra attention to their protein intake: during intensive training and as we age, the body requires more building blocks to maintain muscle mass. Diet comes first. If you’re not getting enough from a varied diet, a protein powder can be a practical supplement. You can read more background information in ‘The benefits of protein powder’ and in ‘What is whey protein and what does it do?’.
Frequently asked questions
Can you consume too much protein from protein powder?
Protein powder is concentrated, but it simply counts towards your daily total, just like protein from food. When used normally as a supplement, it’s difficult to end up with extremely high intakes without realising it. Base your intake on your overall diet and use powder to make up for any shortfall, not to consume as much of it as possible.
Do you need to drink more on a high-protein diet?
Drinking enough fluids is always a sensible habit, especially if you are eating more protein than before. There’s no exact number of glasses: listen to your thirst and keep an eye on the colour of your urine. If you notice you’re eating more protein than before, there’s nothing wrong with having an extra glass of water.
Is vegan protein just as safe as animal protein?
Yes. Both vegan and animal-based protein provide the amino acids your body needs. Protein contributes to the maintenance of muscle mass. Vegan sources also often provide extra fibre. For a complete amino acid profile, variety is key, for example, by combining different protein sources.
Does eating a lot of protein give you bad breath?
Not directly from the protein itself. On a very low-carbohydrate (ketogenic) diet, your breath may change temporarily as your metabolism adjusts. This is usually temporary and has more to do with the low carbohydrate content than with the amount of protein. Drinking plenty of fluids, good oral hygiene and variety in your diet can help.
In short
For most healthy people, a high-protein intake needn’t be a problem, provided you drink enough fluids and maintain a varied diet. If you have any concerns due to an existing kidney or liver condition, please consult your doctor or dietitian. Want an easy way to increase your protein intake? Ekopura’s protein powders feature a clean label with no unnecessary additives, ranging from organic whey protein and casein to vegan protein. Browse the protein range, or first work out how much protein is right for you.
