Some of the risks of eating too much protein are:
• Increased strain on the kidneys, which have to filter out the excess nitrogen from protein metabolism. Nitrogen is a by-product of amino acid breakdown and is converted into urea, which is excreted in urine. If you eat more protein than your body needs, your kidneys have to work harder to remove the extra urea, which can cause dehydration, kidney damage, or kidney stones.
• Increased risk of dehydration, as water is needed to flush out the nitrogen waste. Protein metabolism requires more water than carbohydrate or fat metabolism, and if you don’t drink enough fluids, you may become dehydrated. Dehydration can cause headaches, fatigue, dizziness, constipation, and other symptoms.
• Increased risk of calcium loss from bones, as calcium is used to buffer the acid produced from protein breakdown. Protein digestion produces acidic compounds, such as sulfuric acid and phosphoric acid, which need to be neutralized by alkaline substances, such as calcium. If you eat too much protein and not enough calcium-rich foods, your body may take calcium from your bones to balance the pH levels in your blood. This can lead to osteoporosis, a condition where your bones become weak and brittle.
• Increased risk of gout, a type of arthritis caused by high levels of uric acid in the blood. Uric acid is another by-product of protein metabolism, and if you eat too much protein and not enough fluids, you may have trouble excreting it. Uric acid can form crystals in your joints, especially in your big toe, and cause inflammation, pain, and swelling.
• Increased risk of heart disease, if the protein comes from high-fat animal sources that raise cholesterol levels. Animal proteins, such as meat, eggs, and dairy products, often contain saturated fat and cholesterol, which can increase your LDL (bad) cholesterol and lower your HDL (good) cholesterol. High cholesterol levels can clog your arteries and increase your risk of heart attack or stroke.
These risks are more likely to occur if you consume more than twice the RDA for protein for a long period of time, or if you have a pre-existing kidney or liver condition. Most healthy people can tolerate a moderate increase in protein intake without any adverse effects, as long as they also drink enough water and eat a balanced diet that includes adequate amounts of carbohydrates, fats, vitamins, minerals and fiber.
However , some experts suggest that eating too much protein may also have some benefits , such as:
• It can help you build muscle mass and strength . Protein provides the amino acids that are needed for muscle protein synthesis , which is the process of creating new muscle fibers . Eating enough protein , especially after exercise , can help stimulate this process and increase muscle growth .
• It can help you preserve muscle mass and prevent sarcopenia . Sarcopenia is the age-related loss of muscle mass , strength , and function . It can increase the risk of falls , fractures , disability , and mortality . Eating enough protein , especially combined with resistance training , can help prevent or slow down sarcopenia by maintaining muscle mass .
• It can help you lose weight or maintain a healthy weight . Protein can help you lose weight by increasing your metabolic rate , reducing your appetite , preserving your muscle mass , and improving your body composition . Protein can also help you maintain a healthy weight by preventing weight regain after weight loss .
• It can help you improve your bone health . Protein can help you improve your bone health by supporting bone formation , increasing calcium absorption , reducing bone loss , and lowering the risk of osteoporosis . Protein can also help prevent fractures by maintaining muscle mass and strength .
• It can help you lower your blood pressure . Protein can help you lower your blood pressure by relaxing your blood vessels , improving your kidney function , reducing sodium retention , and modulating hormonal responses . High blood pressure is a major risk factor for heart disease , stroke , kidney disease , and dementia .
• It can help you improve your blood sugar control . Protein can help you improve your blood sugar control by slowing down the digestion and absorption of carbohydrates , stimulating insulin secretion , enhancing insulin sensitivity , and preserving muscle mass . Good blood sugar control can prevent or manage diabetes , metabolic syndrome , and other related conditions .
Therefore , it may be beneficial to eat more protein than the RDA for some people , such as athletes , older adults , people with diabetes , people with chronic wounds , or people who want to lose weight or gain muscle . However , it is important to consult with your doctor before making any drastic changes to your diet ,
as too much protein may also have some drawbacks
depending on your individual health status