Based on a 2020 study published Journal of the American Society of Nephrology, National Kidney Foundation, and American Heart Association guidelines.

Protein is essential for building muscle, but too much of a good thing may have the opposite effect. Overconsumption, especially of certain types, may have some adverse effects.

Protein repairs tissues, promotes muscle growth, strengthens the immune system, and contributes to hormone and enzyme production. 

However, studies indicate that too much protein may stress your kidneys. People suffering from kidney ailments may be most at risk.

Everything Kidney Health and Managing Stress

Besides adopting a healthy lifestyle, regulating blood pressure, and maintaining controlled blood sugar levels, sticking to the recommended protein intake is key. However, the National Kidney Foundation has pointed out other examples.

• How much experts recommend: Include protein intake according to your weight and activity level. The American Heart Association (AHA) recommended amount is 0.8 g/kg body weight for adults.
  Meanwhile, it's about 1.1 to 1.7 g/kg for athletes according to the Mayo Clinic Health System.

• Check which protein source suits you: Plant-based proteins produce less waste and may be easier on the kidneys than animal proteins. Consume a mix of both to get your dose of amino acids.
• Keep yourself hydrated: Water flushes out waste from the kidneys.
• Consult your doctor: If you suffer from problems like diabetes, high blood pressure, or a family history of kidney disease, then it's best to consult a doctor. They will recommend a suitable protein intake plan and help monitor the kidneys regularly.
• Avoid processed meats: Bacon, sausages, and deli meats are high in sodium and phosphorus additives, which are bad for the kidneys.

Protein Options You Can Include in Your Diet and Red Flags

Plant-Based Proteins:

• Lentils, beans, Tofu, tempeh, Nuts, seeds, and Quinoa.

Animal Proteins:

• Egg whites, Fish, chicken, turkey, milk, yogurt, and cheese.

Signs of kidney stress can include:

• Swelling
• Fatigue
• Changes in urination 
• High blood pressure

So, which protein options do you include in your diet? Tell us in the comments.

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Written by

Ruwa Javed

Edited by

Sagnik Bagchi