Is A High-protein Diet Bad?

Protein is one of three macronutrients the body needs in abundance to meet its daily energy and metabolic needs. Your body needs more protein with increased physical activity because of the increased demand you place on your muscle tissue and the need to repair damaged cells. Exorbitant amounts of protein, however, do little good and may come with some potential health risks.

Role of Protein

All the body's cells are composed of protein, and protein plays a vital role in many cellular and metabolic functions. The body needs dietary protein to help repair cells and synthesize new ones. Dietary protein promotes growth in children and in women who are pregnant. Protein exists in all bodily fluids as well, and helps promote blood health and immune system function.

High-Protein Risks

The body is very efficient with respect to expelling unneeded substances. Any extra protein beyond what the body needs to stimulate tissue growth and repair damaged tissue is generally excreted through bodily waste. Foods high in protein are often high in fat, however, increasing your risk of cardiovascular disease. Extreme amounts of protein may place undue stress on your kidneys and liver, leading to impaired function of these vital organs.

Protein Guidelines

Most Americans have no trouble consuming enough protein in their diets. About 10 to 15 percent of your total calories should come from protein. If you consume a typical 2,000 calorie diet, you would need about 200 to 350 calories from protein. Protein contains 4 calories per 1 g, so you would need about 50 to 87.5 g of protein each day. A 3-oz. serving of red meat contains between 20 and 25 g of protein.

Protein Sources

All animal products contain protein. Try to avoid fatty cuts of meat and protein sources that are high in cholesterol. Fish and poultry are generally leaner than red meat. Eggs offer a high dose of protein but are extremely high in cholesterol. Try to consume fish or seafood at least twice a week, and aim to get plenty of vegetable proteins such as soy, lentils and whole grains.