John Myers
Carbohydrates ugh, protein hui: Many people follow this principle when it comes to their diet. But is that really true? And from what quantity is protein rather unhealthy?
Can you eat too much protein?
Proteins and their building blocks, the amino acids, are vital for the body: protein plays an important role in a large number of processes in the body, including muscle building. For this reason, people who are physically active in particular like to consume additional protein. The fact that athletes need a lot of protein is not always the case, the EDEKA nutrition expert points out. Supporters of the low-carb diet also rely on reducing the intake of carbohydrates while increasing the protein and fat content in the food. However, depending on the amount, excessive protein consumption can have side effects. Learn more about the general effects of amino acids in our review article.
Symptoms of excessive protein consumption
How much is too much depends on the individual case. The recommendations of the German Society for Nutrition (DGE) can serve as orientation values. The daily requirement of adults is therefore 0.8 grams per kilogram of body weight, from the age of 65 an estimated value of 1.0 grams applies. The recommended amounts in Germany are usually easily reached and sometimes even exceeded. Normally, the excess protein is excreted in the urine. However, if the kidney function is impaired, problems can arise and the kidneys can be permanently damaged. Even people with a weak liver cannot process too much protein from animal or vegan protein sources well: the organ is additionally impaired and the liver values deteriorate. Then a low-protein diet is highly recommended. Other symptoms of protein overload can include abdominal pain, constipation, weight gain, and water retention. Also, read our tips on what you should consider if you want to gain weight healthily.
Pay attention to the protein source
For healthy people, the risk of a dangerous protein overdose is rather low. So you can try our protein recipes to your heart’s content. Even the occasional shake with protein powder usually does no harm. In addition to the amount, the type of protein plays a role in a balanced diet. The DGE recommends incorporating animal protein from meat and sausages into about one-third of the diet and using plant-based protein sources for two-thirds. This also improves the usability of the protein in the body. Our focus on amino acid foods provides ideas for a sensible combination.
