29/09/2025
🚫 More protein ≠ more muscle. In fact, too much can stress your kidneys and increase health risks.
Protein is essential to human health—it builds muscle, supports immunity, and helps create enzymes and hormones. But when it comes to protein, more isn’t always better.
Most adults already get more than enough through regular meals.
While athletes and strength trainers may benefit from slightly higher intakes—up to 1.6 grams per kilogram of body weight—consuming more than that doesn’t build extra muscle. Instead, the excess is either burned for energy or stored as fat if you’re in a calorie surplus. And in some cases, overconsumption can carry risks.
Too much protein can strain the kidneys in people with existing issues and, in rare cases, lead to protein poisoning if the diet lacks enough fat and carbohydrates. Historically, this was seen in explorers who ate mostly lean meats like rabbit.
The source of your protein also matters: diets heavy in fatty animal proteins are linked to increased risks of heart disease, type 2 diabetes, and some cancers, while plant-based proteins from beans, lentils, and whole grains offer added benefits like fiber and cholesterol reduction. The bottom line? Your body needs protein—but it thrives on balance. A varied diet with a mix of plant and animal sources is far healthier than loading up on powders and high-protein snacks.
source
A. Achrekar M.D.,. "Protein is an important part of a diet — up to a point" KOAT. 2025
