One of the most popular and infamous myths when it comes to health and nutrition is that a high protein diet can lead to kidney damage and in extreme cases, can cause complete kidney failure. Is there any truth to this? or is this just another fitness myth that needs to be debunked as soon as possible? Let us take a look.
How much protein do you need:
If you've been reading our previous blogs, you'll know by now that a high-protein diet comes with a lot of health benefits. According to the United States Food And Drug Administration, a normal healthy adult should be consuming at least 50 grams of protein a day. This increases significantly if the adult participates in regular physical activities.
Does excess protein cause Kidney issues:
The question that we've all faced at some point in our lives is does excess protein cause kidney damage and failure? If you are someone who consumes a high protein diet and does not suffer from any underlying kidney issues, then your body will have absolutely no problems in breaking down and utilizing the protein not just to repair muscles, but to fuel your body throughout the day. According to the Journal of Nutrition and Metabolism, if you are already suffering from kidney issues, then chances are that your kidneys can get damaged. If someone is already suffering from kidney impairment, then their kidneys will find it hard to purify the blood and excrete all the waste products such as nitrogen from the body.
How much protein per meal:
If you're looking to stay healthy and looking to shed those unwanted pounds, then you must eat anything between 4 to 6 meals a day to ensure that you include healthy amounts of protein in every meal. Try to ensure that you get 10 to 15 grams of protein per meal and from multiple sources such as meat, eggs, fish, milk, protein bars, nuts and seeds, protein supplements, protein snacks etc. If you're a fitness buff, then you must aim a little higher and try to consume 20 to 30 grams of protein in every meal.
To sum up, if you're a normal and healthy individual that follows a good nutrition plan, is committed to a healthy lifestyle, and does not suffer from any underlying kidney issues, then No! A high-protein diet will not damage your kidneys.
So there you have it, another fitness myth has been busted. Keep following us for more fitness tips to stay aware and healthy.