In dietetics, the trend is towards proteins and adding more to the plate. But to what extent? Can you also eat too much? Yes, according to an American nutritionist. And this results in several physical signs.
Eat proteins is good for your health and consuming it adequately is vital for building the body, regulating our hormones and producing digestive enzymes. Many dietary advice is also based on increased protein intake. But this intake can also be excessive if you add too much protein to your menu, recalls Melanie Murphy Richter, an American nutritionist in the media Indeed. “Too much of anything is likely to lead to side effects and undesirable results, and protein is no exception.”. But how do you know? According to her, your body will tell you, and in five different ways.
The 5 signs that show too much protein intake
You suffer from digestive problems
According to Melanie Richter, the constipation is the first sign of excess protein, especially in those who are not properly hydrated. This is usually because if you are consuming one macronutrient, you may not be eating enough foods containing fibers (like complex carbohydrates, fruits or vegetables). It is therefore important to have a balanced diet. But this excessive intake can also lead to excess gas and even diarrhea, “especially if other nutrients like vitamins B or the vitamin C present in fresh fruits and vegetables are lacking in the diet.
You are dehydrated
Eating protein automatically leads to the production of urea, a waste product found in urine, during protein metabolism. “As this waste needs to be removed (from the body), it increases urination, which can potentially lead to dehydration or even electrolyte imbalances”, explains the expert. How to recognize dehydration? Over there fatigue lack of concentration and muscle cramps.
You have kidney stones
“Too much protein can put a strain on the kidneys, which are responsible for filtering excess nitrogen produced during the breakdown into amino acids.”explains the nutritionist. Over time, eating too much protein can potentially lead to kidney stones or other more problematic kidney problems.
You have bad breath
Overconsumption of protein can also impact oral health.When proteins are broken down in the body, they can increase the production of ammonia, which is a byproduct of protein metabolism.” And this gives a bad breath which is noticeable.
Your hormonal balance seems to be out of whack
Finally, according to the nutritionist, overconsumption of proteins can have an impact on hormonal secretions such as mTOR and IGF-1 proteins. These can impact heart health, longevity and potentially cause unintentional weight gain if hyperactivated. “Some studies also suggest that excess IGF-1 may be linked to increased cancer risk. At the same time, high amounts of mTOR may increase the risk of cardiovascular illnesses and make you age prematurely.”
From what quantity can we speak of excess?
But when can we talk about excess in our menu? It is difficult to provide a numerical answer to this question, simply because the recommendations for intake vary depending on age and physical activity practiced. But for the expert, we would still tend to exceed the recommendations.
“The ideal level of protein consumption for the average person is about one gram per kilogram of body weight,” she explains. “But keep in mind that these recommendations can vary based on individual needs.”
Athletes or people recovering from any illness may need to increase their protein intake to 1.2 to 2 grams per kilogram of body weight. “But these levels should not be maintained for long periods of time.”recalls the expert. Indeed, research suggests that eating more than 2 grams of protein per kilogram of body weight over the long term can lead to serious health problems.
What is the healthiest protein to eat?
Mélanie Richter recommends opting for products herbal as much as possible. Consumption of animal proteins may in fact be associated with an increased risk of heart disease and mortality.
The solution ? Swap animal foods for plant-based options like legumes (lentils, peas or chickpeas), beans, tofu, nuts (and nut butters like peanut or almond) and seeds (like hemp).
To this can be added the consumption of fish (such as trout and tuna, fresh or canned) to be supplemented with poultry, eggs or beef only once or twice a week.