What Happens to Your Body When You Eat Too Much Protein

High-protein meals are trending, with influencers promoting diets that far exceed the recommended daily protein intake, which is 0.8 grams to 1 gram per kilogram of body weight.

While your protein needs may vary based on lifestyle factors, such as age, exercise routine, and overall health, eating too much comes with real risks, particularly for people with conditions like kidney disease.

5 Side Effects of Eating Too Much Protein

Aside from missing out on other key nutrients, high amounts of protein can cause several health problems, not all of which are noticeable at first. These include:

1. Increased Risk for Certain Diseases

A 2013 paper highlighted that too much protein may increase your chances of having certain illnesses, like coronary heart disease or even cancer.

2. Gastrointestinal Problems

Eating too much protein can take a toll on your gut. “Digestive issues could arise as a high-protein diet could possibly cause a lot of individuals to consume inadequate fiber leading to constipation or bloating,” Kevin Park, RDN, a dietitian at Keck Medicine of USC, told Verywell.

3. Kidney Damage

Experts still don’t know the exact amount of protein that can affect the kidneys, but there is reason to believe that having too much can cause long-term damage.

“Research has shown a high-protein diet increases the risk of renal hyperfiltration and a rapid renal function decline in the general population,” Hernan Rincon-Choles, MD, MBA, a nephrologist at the Cleveland Clinic, told Verywell.

One study looked at the protein intake of healthy adults and found that the group that consumed the highest protein diet had a 48% greater risk of chronic kidney disease than those who ate the lowest amount of protein in their diet.

4. Increased Stress on the Body

We all need protein to get up and running daily, but more isn’t always better. Research has shown that too much protein is not used efficiently by the body and may impose a metabolic burden on the bones, liver, and kidneys.

People with gout may also be more likely to experience uncomfortable side effects from eating too much protein, said Park.

5. High Blood Pressure

Eating too much protein may also lead to hypertension, which comes with a slew of potential complications. High blood pressure can in turn increase your risk of heart attack, heart disease, and stroke.

Why You Should Be Mindful of Your Protein Intake

The high-protein craze is both good and bad. “Some positive effects would be improved satiety, muscle growth, increased awareness of nutrition labels, and various food options,” Park said.

“Negatives I have noticed, however, are disregard for other essential nutrients,” he added. “The recent increase in glorifying protein has caused a recent demonization of carbohydrates and over-reliance on processed protein products.”

Staying within the recommended protein intake supports muscle maintenance and overall body functions, Park said. If you don’t eat enough protein, you could experience muscle loss, fatigue, weakness, slow recovery, and weakened immunity.

Should You Try a High-Protein Diet?

Though high-protein diets are having a moment online, it’s important to remember that everything should be consumed in moderation.

“At the end of the day, this high-protein diet is not bad—it just needs to be balanced with other important nutrients,” Park said.