Gym: Mistakes in increasing protein intake can easily damage the kidneys

Increasing the amount of protein in your diet is very common among gym-goers. The goal is to gain muscle, lose fat, and improve exercise performance. But there are health risks if you use protein incorrectly.

Consuming too much protein puts pressure on the kidneys, the organs responsible for filtering out protein byproducts such as urea and creatinine, according to the health site Medical News Today (UK).

Protein is essential for the body but too much can be harmful.

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High-protein diets do not directly cause kidney disease in healthy people. However, studies show that some common mistakes can increase the risk of kidney damage.

Abuse of animal protein

Eating too much red meat such as beef, pork and processed meat such as sausages and cold cuts over a long period of time can easily damage the kidneys. A study published in the Journal of the American Society of Nephrology shows that eating large amounts of red meat increases the risk of kidney failure.

Red meat contains a high amount of animal protein and a high amount of purines. When entering the body, this amount of purines is converted into uric acid. This is a factor that causes chronic kidney disease and kidney stones. In addition, processed meat often contains a lot of sodium and inorganic phosphate, which can easily increase the filtration pressure on the kidneys and increase blood pressure.

Over-reliance on milk protein

Protein supplements such as whey, casein, or soy protein powder are popular among bodybuilders. However, excessive use can put a lot of pressure on the kidneys. Some research evidence has found that long-term protein intake exceeding 2 grams/kg of body weight per day increases the burden of nitrogen metabolism, thereby reducing glomerular filtration function.

In addition, some poor quality protein supplements may contain heavy metals or additives that have long-term effects on the liver and kidneys. Therefore, gym-goers need to choose products with safety certification and should not exceed the recommended dose.

No vegetable protein

Most exercisers often prioritize animal protein because they believe it is complete and easily absorbed. However, plant proteins derived from beans, seeds, and whole grains not only provide essential amino acids but also contain fiber, less purines, and less inorganic phosphate. Thanks to that, these protein products are friendly and reduce the burden on the kidneys.

Ignoring the risk factors

The ability to tolerate large amounts of protein varies from person to person. People with a history of kidney disease, high blood pressure, diabetes, or older adults should be especially cautious when increasing the amount of protein in their diet.

High-protein diets can accelerate the progression of kidney disease in people who already have mild kidney damage without knowing it. Therefore, before making dietary changes, especially a large increase in protein intake, it is advisable to have kidney function tested, according to Medical News Today .

Source: https://thanhnien.vn/tap-gym-sai-lam-khi-tang-nap-protein-de-gay-hai-than-185250726163617154.htm