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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Protein is essential for muscle repair, immunity, and overall health. However, eating too much protein can strain the body. We will explore the limits of protein intake and the dangers of overload.
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Adults require 0.8 – 1.2 grams of protein per kg of body weight daily. 1.2 to 2 grams range should be enough for athletes or active individuals.
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While excess protein won’t necessarily kill you, it’s certainly not ideal and can result in side effects such as dehydration, poor digestion, fatigue and bad breath. It can harm the kidneys and increase your risk for heart disease.
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Proteins put stress on the already stressed kidneys by trying to remove waste products. People who already have kidney problems should be especially careful.
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A high-protein diet, especially from animal sources, can lead to gradual calcium loss from bones, raising the risk of osteoporosis.
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Balance your protein intake with many sources, including lean meat, plant sources and dairy. Don’t completely rely on supplements or processed food items.
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Protein is vital, but moderation is a key. Tailor your intake to your body’s needs, activity level, and goals. Consult a nutritionist if unsure. Balance is the secret to maximizing health and performance.
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