What happens when there is too much protein? Understand the study situation

“Proteins make you sick!” This is a common headline these days. The articles discuss how harmful a high protein intake is for the kidneys and the body in general. But what's the truth? Is too much protein really harmful?
We've delved into the topic, read numerous studies, and are now giving you a brief summary. So: What happens when there is too much protein?

Your knowledge on the go: What happens with too much protein?

• The long-term effects of a high protein intake are a subject of controversial debate in research!

• It's unclear exactly where the line is drawn between "too much" and not enough protein. However, according to professional societies, an intake of up to 2 grams of protein per kilogram of body weight is safe.

• More long-term studies are needed so that we can be certain what exactly happens when there is too much protein.

Overview – What happens when there is too much protein?

First, a brief reassurance: If you ever have a whole pack Protein bars Eating too much protein because you can't stop isn't directly dangerous. You might get a bit of a stomach ache if your stomach is sensitive, but you shouldn't expect any long-term consequences like a protein overdose. But what happens if you consume a lot of protein every day for a long time?

Kidney overload: Myth or fact?

What happens to our kidneys when we consume too much protein? This question has been circulating on the internet for years, and many studies have addressed this topic. Despite this, there are still no definitive scientific findings – crazy, isn't it?

One thing is certain: Increased protein intake means additional metabolic effort for the body, including for the kidneys.
What about healthy people with healthy kidneys? What happens with too much protein? Most current studies agree that a protein intake of up to 2 g/kg is safe for the kidneys. It does, however, put a strain on them. Peak performances, damages the kidneys, however not directly. Anything above that is still a gray area from a scientific perspective.

Update: In some studies, a high protein intake is associated with increased calcium excretion – whether this plays a practical role is not yet clearly established.

Our tip: To support your kidneys, you should always drink plenty of water!

Our metabolism: Type 2 diabetes & Co.

What happens to our metabolism when we consume too much protein? Several research studies are investigating possible links between high protein intake and metabolic parameters, but so far without conclusive results. Because—get this—the scientists themselves say that the underlying mechanism is not yet clear. Other metabolic disorders also fall into this category.It's possible, but not necessary." a.

High protein intake and digestive problems

Stomach aches and pains after eating too much protein? That can actually happen!
Some report experiencing effects from high protein intake about an unusual feeling in the stomach or digestive irregularities, which varies from person to person. Why is that? What happens to my digestion when I consume too much protein?

The reasons for this vary: you may not tolerate the protein source or its components, or you may have suddenly increased your protein intake significantly, overwhelming your digestive system. However, these are all only short-term symptoms that should disappear quickly.

proteins & our cardiovascular system

Is too much protein bad for the cardiovascular system? Here too – surprise – there is still no conclusive evidence. There are conflicting findings regarding the role of protein in the cardiovascular system; clear correlations have not yet been confirmed.

Okay. Next question: What happens to our arteries when we consume too much protein? There have been several recent studies suggesting a possible link – however, the relevant studies Animal studies or very small studies, which is why the results are not yet truly certain.

The liver of healthy people has no problem with proteins.

Studies have linked high protein intake from animal sources to changes in liver metabolism. However, this is mainly the case with… older overweight people This applies to those who consume a lot of meat and similar products. So, for most of us, this isn't really relevant.

Protein and our bones

What happens to our bones when we consume too much protein? We briefly touched on this earlier: A high protein intake can lead to increased bone density. Calcium excreted Will it be bad news for our bones? Unclear.
The advice is: keep your fingers crossed and wait for further study results.

Very important: Adequate protein intake contributes to the maintenance of normal bones!

Are proteins therefore dangerous?

After reading this summary, are you thinking, "Okay, I'm never eating protein again"? I understand!
You really don't need to be afraid of protein – that would be a mistake. Protein is one of the three major macronutrients and is completely safe in the recommended amounts.
All the terrible consequences mentioned here refer to high protein intakes exceeding the recommended amount. Hence the question, "What happens with too much protein?" or let me put it another way: "What happens when..." too much Protein?"
The safe standard recommendation The recommended protein intake for the general population is 0.8 grams of protein per kilogram of body weight (up to 2 grams per kilogram of body weight for certain groups) – more on this in our article "How much protein per kg?".

Furthermore, you've probably noticed that I've included myself in practically every section. possibly, perhaps, potentially and could I wrote that. The reason? There is currently very little reliable information. Many studies are short-term or are conducted with people who have kidney disease or pre-existing kidney damage. Therefore, the results are not always representative, meaning they are not always applicable to everyone.
So often, there simply aren't any studies that definitively prove one thing or another. It's possible something will happen, but it's not guaranteed.
It's similar to the saying, "You could fall off the roof tomorrow." It can happen, but it doesn't have to. And: The risk is low with normal behavior, but it increases if you spend an excessive amount of time on the roof, balancing on one leg with your eyes closed and performing tricks. Do you see what I mean?
Therefore, responsible use of roofs and proteins is very important.

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The role of protein powders & Co.

When we talk about protein, we often think of eggs, meat, or legumes. Studies also often focus on these foods as protein sources.What is often overlooked: More and more people are drinking protein shakes and eating protein bars daily.
What about this? What happens with too much protein from high-protein products? Can protein powders have side effects?
Some people find protein shakes difficult to digest or report feeling bloated – perhaps you've even experienced stomach rumbling after a shake? How exactly do protein shakes work? & However, the effects of co. on our health still need to be researched.

Safe handling of proteins

What can you do so you no longer have to frantically Google "What happens if you eat too much protein?!" because you've drunk your 20th protein shake of the day?

1. As with everything in life, moderation is key. Stick to the protein intake recommendations and don't overdo it with protein shakes and similar products.

2. Pay attention to good protein sources: They should also contain unsaturated fatty acids, Vitamins, They contain minerals and fiber. Even with high-protein products, you can and should pay attention to the ingredients and look for... high-quality products resort to.

3. Pay attention to your body and possible symptoms of too much protein (stomach pain, etc.).

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Conclusion: What happens with too much protein?

So what happens with too much protein? Well, we don't really know. There aren't enough long-term studies yet to show the effects of high protein intake on our bodies. A protein intake of up to 2 g/kg is currently considered safe by professional societies.
To sum up: Neither too much nor too little protein is good for us. Therefore, it's best to stick to the recommended protein intake and use products like protein shakes responsibly.

literature & Sources

1. DGE (German Nutrition Society) e.V. ) (2023). Protein Guideline. Evidence-based guideline on the influence of protein on health-related endpoints. https://www.dge.de/
   science/dge-guidelines/
   guideline-protein

2. Raschka, C. & Ruf, S. (2017). Sports and nutrition. Scientifically based recommendations, tips and nutrition plans for practical application. 3rd edition. Georg Thieme Verlag KG, Stuttgart.

3. Zhang, X., Kapoor, D., Jeong, S., et al. (2024). Identification of a leucine-mediated threshold effect governing macrophage mTOR signaling and cardiovascular risk. In: Nature Metabolism, 6(2).

Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.