The average fitness buff will admit to taking protein supplements to help speed up muscle recovery and add bulk. However, that extra protein may be unnecessary. According to "ACSM's Resources for the Personal Trainer," the non-athlete requires 0.8 grams of protein per kilogram of body weight while the athlete needs between 1.5 and 2.0 grams. Both of these recommendations can be achieved by simply eating a healthy well-balanced diet. Some people, however, choose to supplement an adequate diet, which can lead to an excess intake of protein. Although supplementing the diet with protein may be beneficial to some, it also carries some risks.
Imbalance of Amino Acids
Amino acids are the building blocks of protein and, thus, are found in protein supplements. The health of the body is reliant on a particular balance of amino acids. Ingesting large amounts of a single amino acid can disrupt the balance and damage the body. Nausea, diarrhea, nerve and oxidative damage are just a few side effects of certain amino acid toxicities that can occur.
Weight Gain
While the primary reason for protein supplementation is to add muscle weight, some may find themselves adding fat weight instead. According to the American College of Sports Medicine (ACSM), protein consumed in excess of caloric and protein needs will be converted and stored as fat. Calculate any supplementation into your daily caloric needs so that you are not consuming more than necessary.
Poor Bone Health
Excess protein can have a negative effect on bone health. In a study published by The American Journal of Clinical Nutrition, researchers found a significant positive correlation between daily urinary excretion of calcium and protein intake. Calcium lost through the urine often leads to a negative calcium balance in the body. This imbalance may lead to the break down of bone for its calcium, resulting in poor bone health.
Kidney Damage
Excess protein may lead to dehydration. Dehydration causes the kidneys to work harder to filter blood. According to the American Kidney Fund Chairman of Medical Affairs, Dr. Paul Crawford, individuals on high-protein diets could be predisposing themselves to chronic kidney disease. Kidney stones are also a possibility due to high amounts of calcium in the urine when on a high-protein diet.
References
- "ACSM's Resources for the Personal Trainer;" Second Edition; Nicki Anderson, Shirley Archer, M.A., J.D., Dan Benardot, PhD, DHC, RD, FACSM, Christopher Berger, M.S., Barbara Bushman, PhD, FACSM, Nikki Carosone, M.S., et al; 2007
- The American Journal of Clinical Nutrition: Dietary protein intake and urinary excretion of calcium
- American Kidney Fund: High-Protein Diets
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