2023-08-07 13:44:32
Do you feel like either losing or gaining weight and want to make your diet more protein-rich so that you can reach your dream weight? Then you’ll probably be shocked to hear that too much protein can have the opposite effect and be harmful to your body’s health. Here you can find out how proteins work, the consequences of too high a dose and what amounts are recommended per day.
In the clip: Too much protein is so unhealthy
What exactly is protein and why is protein so healthy?
Protein is an important macronutrient made up of various amino acids consists. These amino acids are responsible for numerous processes in the body. The body can produce some of the amino acids itself – others, in turn, we have to use food take to us. The latter are also called essential amino acids designated. Proteins are essential for building and maintaining Muscles, organs, blood, bones, skin, hair, connective tissue and cartilage. They also supply building materials for Enzyme and Hormone.
If the body does not have enough other energy sources such as carbohydrates, it uses proteins as a source energy source. Since our body does not have a protein store, we have to supply it with protein on a regular basis. But how much protein does the body actually need and what happens if we eat too much protein? In this article, we take a closer look at these questions.
By the way: Have you ever heard of the sirt food diet? The “sirt” stands for sirtuins, a group of proteins that play an important role in the regulation of energy balance and metabolism.
The role of protein in the body
Transport of fat and oxygen: An important function of the so-called transport proteins is to transport various substances such as oxygen or fat in the body – hence their name. These proteins include, for example, albumin, myoglobin and hemoglobin.Absorption of iron: The iron supply of the cells is dependent on protein. Researchers at the European Molecular Biology Laboratory (EMBL) in Heidelberg have discovered that the body’s cells depend on so-called iron-regulating proteins (IRP). They control the iron balance of the cell and the energy-supplying processes in the mitochondria. These proteins ensure that the body is adequately supplied with iron and energy. Read our article “Foods containing iron” to find out how you can keep your iron levels within the optimal range.Muscle function: Protein is one of the most important nutrients for building muscle. About 50 percent of the proteins in the human body are found in muscle tissue. They help in the regeneration of muscle fibers. In addition, the so-called contractile proteins ensure that muscles can contract. Without these proteins we could not move.Defense against pathogens: So-called protective proteins are involved in the immune system. If pathogens get into the organism, it defends itself and forms protective proteins (antibodies).Repairing defective cells: Protein is the building material for cells and therefore also involved in the repair and regeneration of defective tissue. It ensures that damaged cells are restored and supports the healing process.Health of nails and hair: Hair and nails are made of collagen, which is also a protein – more specifically, a structural protein that gives cells their shape. Collagen is therefore also contained in many “skin-hair-nails” food supplements.Production of connective tissue and cartilage: The structural protein keratin is contained in connective tissue and cartilage and gives them strength.
Daily requirement of protein: This is how many grams of protein the body needs every day
The daily protein requirement depends on various factors, such as age, gender, weight, physical activity and state of health. Most nutritional societies recommend a daily intake of protein for adults 0.8 grams per kilogram of body weight. For a person who weighs 70 kilograms, that would be 56 grams of protein per day. With a balanced diet, we can usually easily get the amount of protein that our body needs.
However, athletes and people who are on a diet have an increased need for protein. strength athletes need for muscle building about 0,15 grams per kilogram more protein. children and teenagerswho are in the growth phase, experts advise consuming twice as much protein. pregnant women recommends the German Society for Nutrition 0,9 to a gram and in the lactation 1,2 grams of protein per kilogram of body weight per day. Because the amino acids are used for the growth of the embryo and later given to the infant with the breast milk. However, experts advise against protein amounts of more than two grams per kilogram of body weight.
Protein powders are mixtures of proteins for use as a diet food or nutritional supplement. © KMPZZZ – stock.adobe.com
Can you ever eat too much protein?
Eggs, cheese, protein rolls and low-fat quark for breakfast, turkey breast and quinoa for lunch, a post-workout protein shake, meat and lentils for dinner, and maybe a protein yogurt for dessert. In Germany, most don’t have to worry about a protein deficiency – many even exceed their daily limit protein requirements. Even though proteins are very important for the body, it is important to pay attention to how much of them you eat. Has too much protein negative health effects.
Symptoms & side effects of increased protein consumption: This is what happens in the body when you overdose on protein
Excess protein is normally excreted in the urine. At impaired renal function However, problems can arise as the kidneys do not completely eliminate the excess and can therefore be permanently damaged. people with one weak liver also have trouble processing excess animal or vegan protein. This also affects the liver and the liver values deteriorate. In such cases, a low-protein diet is strongly recommended.
An increased protein intake can also cause an uncomfortable bad breath to lead. The reason for this is that during the digestion of proteins Ammonia is released and kidneys have trouble converting the ammonia into urea. A reduction in carbohydrates and an overdose of protein lead to a state of Ketosis in the body. This means that the organism now fats instead of carbohydrates used as an energy source. Fatty acids are converted into ketone bodies within the liver, which can lead to an unpleasant odor in urine and in the air we breathe. Typically, there is an acetone smell reminiscent of nail polish remover.
If you more thirsty than usual feel, this also indicates a protein overdose. Because when large amounts of protein are broken down, the kidneys have to work harder to excrete the metabolic products. This can lead to an increased feeling thirsty come.
Another possible side effect of increased protein consumption is a lack of dietary fiber. When people eat a lot of protein—perhaps even replacing entire meals with protein shakes—while not eating enough high-fiber foods like fruits and vegetables, it can lead to constipation and other problems indigestion such as flatulence. Other symptoms of protein overload can include abdominal pain, weight gain, and water retention.
Our conclusion
Egg white is a important part of our diet and fulfills many important functions in the body. People who do a lot of sport or are on a diet, as well as children, young people, pregnant and breastfeeding women, have an increased need for protein and should ensure that they consume enough protein.
However, if you consume too much protein, this can lead to a weight gain, kidney and liver damage, intestinal problems, lack of fiber and bad breath to lead. It is therefore important to ensure a balanced diet and individual protein needs to consider.
What happens when the kidneys excrete too much protein?
Excessive excretion of protein via the kidneys can lead to a rapid deterioration in kidney function and, depending on the cause, should be treated urgently. In many cases, however, this can be a sign of advanced kidney damage.
Why is protein bad for the kidneys?
The body breaks down amino acids into urea and excretes most of them through the kidneys. However, if too much protein is ingested, it can overwhelm the kidneys. Then they are no longer able to filter the breakdown product from the blood and excrete it completely.
Can you get protein poisoning?
Yes, eating too much protein can lead to protein toxicity. This is harmful to health, well-being and organs, especially the liver and kidneys.
How do you know if you have protein in your urine?
As a rule, a so-called proteinuria, in which protein is excreted in the urine, goes unnoticed. Only with larger amounts of protein (more than one gram in a day) can the urine foam when urinating.
When does protein damage the kidneys?
If you eat two grams of protein per kilogram of body weight or more per day for a long period of time, this high amount of protein can have a harmful effect on your kidneys. Therefore, consider your individual protein requirements.
What happens when you eat too much protein?
Eating too much protein can lead to things like weight gain, kidney and liver damage, and intestinal problems. A lack of fiber, bad breath and an increased feeling of thirst are also indications of too much protein.
How much protein a day is harmful?
The individual daily protein requirement depends on various factors, such as age, gender, weight, physical activity and state of health. For adults, a daily protein intake of 0.8 grams per kilogram of body weight is recommended. Experts advise against protein amounts of more than two grams per kilogram of body weight.
What is protein shock?
It is claimed that excessive intake of protein, also known as protein shock, can cause symptoms such as bloating, diarrhea, nausea, vomiting and circulatory problems. However, there is no scientific evidence for the existence of protein shock.
How much protein can the body use at once?
Typically, between 91 and 95 percent of the protein ingested is absorbed by the body, with the exact percentage depending on the type of protein. Protein from animal sources is better absorbed than vegetable protein sources. The body absorbs about five to 10 grams of protein per hour.
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