Is Too Much Protein Bad For Your Kidneys? EndurElite Chief Endurance Officer Matt Mosman discusses why this is largely a myth and the ideal amount of protein athletes should be eating on a daily basis
Is Too Much Protein Bad For You?
Ever wonder if eating too much protein is bad for your kidneys?
- The theory states when a high protein diet is consumed the kidneys are forced to work harder to expel the additional nitrogen which then leads to kidney damage.
- While this myth may be true for individuals with a pre-existing kidney issue; it is entirely untrue for the majority of people.
- In fact, no piece of scientific literature written in the past 100 years has demonstrated that a diet high in protein has any adverse effects on kidney health
- To further discredit this myth, a 2015 study conducted at Nova Southeastern University found no harmful effects on kidney function when researchers had subjects consume three times the suggested RDA for protein on a daily basis for one year
- Take home point….you don’t need to go overboard on protein. Just consume the optimal amount based on your activities of daily living and exercise habits
- 1.2 - 2 grams per kg body weight daily should do the trick
Full Video Transcription:
Ever wonder if eating too much protein is bad for your kidneys? This is gonna be the topic of our 60-second brain bomb for today. Now, this myth needs to die like the Loch Ness Monster or Bigfoot because there is no truth to this unless you have a pre-existing kidney issue.
The theory goes when you eat too much protein the kidneys are forced to work harder to break it down and expel the additional nitrogen, but again, no truth to this. And there's been a couple studies conducted on this very topic.
One was done by José Antonio back in 2015 where he had subjects consume three grams of protein per kilogram body weight daily for over a year. And at the end of the study when they crunched all the numbers, they found that the additional protein, like three times the RDA, had no negative effects on blood lipids, kidney function or liver function.
Now, this isn't to say you could just eat a ton of protein just to eat a ton of protein. If you're an endurance athlete shoot for about 1.6 to 1.8 grams per kilogram body weight daily to promote muscle repair and recovery.