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Knowing implications of Excess Protein consumption

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 By : Apeksha Thakkar Clinical Dietitian, Certified Diabetes Educator and Nutrigenomic Counselor

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Excess protein consumption? Know its implications!


There is a significant role, which protein play in maintenance of good health. Protein, along with other essential nutrients is important in managing biological and metabolic functions in the body. Most people eat proteins, beyond their requirements, it may be worth remembering that, as proteins are not preferred source of energy primarily used by the body. There is no organ in the body, which can store excess protein and use it later. In usual cases, protein comprises around 15 to 20 percent of total calorie requirement per day, however the percentage might highly fluctuate based on age, workouts, requirement and other biomedical parameters.


Let's discuss the demerits associated with excess protein consumption:-


1. Out of proportion weight gain: - It is important to understand that in the process on increasing extra protein content in the meal, it often piles up on extra unwanted calories which your body might store it as fats in adipose tissues. High protein foods should not be mistaken for low or negative calorie foods, excess protein consumption without its proper utilisation can lead to unwanted weight gain. Proteins coming from animal sources are particularly high on saturated fats, this might lead to gain in fat and muscle both.


2. Kidneys under stress: - The end product of protein metabolism is urea and kidney play a key role in elimination of urea from body. Excess protein can strain healthy kidneys and make them work more. Since the body cannot store proteins, kidneys might have to work more to maintain protein balance in the body.


3. Disrupted vitamin D and Calcium homoestatis: - Excess proteins can inhibit Calcium and vitamin D absorption, making bone and teeth health fragile, leading to bone loss. Its prevalence is more dominant in osteopenic or osteoporotic population.


4 GI discomfort: - Excess protein diet is often associated with dehydration, frequent headaches and gastric issues. Protein stay longer in the intestine, due to their high satiety value, they delay gastric emptying which can cause above discomforts if not maintained in portions.


To understand your protein requirement please use this protein requirement calculator.


Proteins if taken in the right doses and with right composition can support overall wellbeing. Products with natural inclusion of protein rich sources should be included as a part of daily dose of nourishment.

Clinical Dietitian, Certified Diabetes Educator and Nutrigenomic Counselor

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