2023-10-18 12:30:00
Do you want to either lose weight or gain weight and want to make your diet more protein-rich so that you can achieve your dream weight? Then you’ll probably be shocked to hear that too much protein can have the opposite effect and have harmful effects on the body. You can find out here how proteins work, what consequences an excessive dose can have and what amounts are recommended per day.
In the clip: Too much protein is so unhealthy
What exactly is protein and why are proteins so healthy?
Protein is an important macronutrient that comes from 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 we have to do with it 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 sources of energy such as carbohydrates, it uses proteins Energy source. Since our body has no protein storage, we have to supply it with protein regularly. But how much protein does the body actually need and what happens if we consume too much protein? In this article we look at these questions in more detail.
By the way: Have you ever heard of the Sirtfood diet? The “Sirt” stands for sirtuins, a group of proteins that play an important role in the regulation of energy balance and metabolism.
The roles 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 – this is where their name comes from. These proteins include, for example, albumin, myoglobin and hemoglobin.Absorption of iron: The iron supply to the cells depends on protein. Researchers at the European Molecular Biology Laboratory (EMBL) in Heidelberg have discovered that the body’s cells rely on so-called iron-regulating proteins (IRP). They control the cell’s iron balance and the energy-supplying processes in the mitochondria. These proteins ensure that the body is sufficiently supplied with iron and energy. Read our article “Iron-containing foods” to find out how you can keep your iron levels within optimal limits.Muscle function: Protein is one of the most important nutrients for building muscle. Approximately 50 percent of the proteins in the human body are found in muscle tissue. They help with the regeneration of muscle fibers. In addition, the so-called contractile proteins ensure that muscles can contract. Without these proteins we would not be able to move.Defense once morest pathogens: So-called protective proteins are involved in the immune defense. When pathogens enter the organism, it defends itself and forms protective proteins (antibodies).Repairing defective cells: Protein is the building material for cells and is therefore also involved in the repair and regeneration of defective tissue. It ensures that damaged cells are restored and supports the healing process.Nail and Hair Health: 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” nutritional supplements.Production of connective tissue and cartilage: The structural protein keratin is contained in connective tissue and cartilage and gives them strength.
Daily protein requirement: 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 health status. Most nutrition societies recommend adults have a daily protein intake of 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 our body needs.
However, athletes and people who are on a diet have an increased need for protein. Strength athletes needed to build muscle 0,15 Grams per kilogram more protein. children and young peopleExperts advise those who are in the growth phase to consume twice as much protein. pregnant women recommends the German Society for Nutrition 0,9 up to one gram and in the lactation 1,2 Grams of protein per kilogram of body weight per day. The amino acids are used for the growth of the embryo and are later passed on to the infant in breast milk. However, experts advise once morest protein amounts exceeding two grams per kilogram of body weight.
Protein powders are mixtures of proteins for use as a dietary food or dietary supplement.© KMPZZZ – stock.adobe.com
Is it even possible to consume too much protein?
Eggs, cheese, protein rolls and low-fat quark for breakfast, turkey breast and quinoa for lunch, a protein shake following training, meat and lentils for dinner and maybe a protein yogurt for dessert. In Germany, most people don’t have to worry regarding a protein deficiency – many even exceed their daily intake Protein requirements. Even though proteins are very important for the body, you need to pay attention to how much of them you consume. Has too much protein negative effects on health.
Symptoms & side effects of increased protein consumption: This is what happens to the body when there is an overdose of protein
Normally, excess protein is excreted through the urine. At impaired kidney function However, problems can arise because the kidneys do not completely eliminate the excess and can therefore be permanently damaged. People with one weak liver also have difficulty processing excess animal or vegan protein. This further impairs the liver and worsens liver values. In such cases, a low-protein diet is strongly recommended.
An increased protein intake can also lead to an unpleasant Bad breath lead. The reason for this is that when digesting proteins Ammonia is released and kidneys have problems 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 smell in urine and breath. Typically, there is an acetone smell that is reminiscent of nail polish remover.
If you more thirsty than usual If you feel it, this also indicates a protein overdose. When breaking down large amounts of protein, 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 fiber. When people eat a lot of protein – perhaps even replacing entire meals with protein shakes – and at the same time don’t eat enough high-fiber foods like fruits and vegetables, this can lead to constipation and others Digestive problems such as flatulence. Other symptoms of protein oversupply can include abdominal pain, weight gain and water retention.
Our conclusion
Protein is a important part of our diet and fulfills many important functions in the body. People who do a lot of exercise or are on a diet, as well as children, adolescents, pregnant and breastfeeding women, have an increased need for protein and should make sure to consume enough protein.
However, consuming too much protein can lead to, among other things Weight gain, kidney and liver damage, intestinal problems, lack of fiber and bad breath lead. It is therefore important to pay attention to a balanced diet and… individual need for protein to be taken into account.
What happens if the kidneys excrete too much protein?
Excessive excretion of protein by the kidneys can lead to rapid deterioration of kidney function and should be treated urgently depending on the cause. 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 largely excretes them through the kidneys. However, consuming too much protein can overwhelm the kidneys. They are then no longer able to filter the breakdown product from the blood and completely excrete it.
Can you get egg white poisoning?
Yes, excessive consumption of proteins can cause protein poisoning. This harms health, well-being and organs, especially the liver and kidneys.
How do you know if you have protein in your urine?
As a rule, so-called proteinuria, in which protein is excreted in the urine, goes unnoticed. Only with larger amounts of protein (more than one gram in one day) can the urine foam when urinating.
When does protein damage the kidneys?
If you consume two grams of protein per kilogram of body weight or more per day over a long period of time, this high amount of protein can have harmful effects on your kidneys. Therefore, take your individual protein needs into account.
What happens if you eat too much protein?
Eating too much protein can lead to 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 health status. For adults, a daily protein intake of 0.8 grams per kilogram of body weight is recommended. Experts recommend once morest 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 consumed is absorbed by the body, although the exact percentage depends on the type of protein. Protein from animal sources is better absorbed than plant protein sources. The body absorbs around five to 10 grams of protein per hour.
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