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Side Effects of Protein Supplements

Protein supplements can help you maintain a healthy diet and aide in building muscle. These supplements have few side effects when taken in their pure form and in the correct amounts. However, if you consume too much protein, there can be serious consequences.

  1. Background

    • Protein, also known as amino acids, is an essential nutrient involved in a healthy diet. It helps to repair and build muscle and other tissues in the body. Proteins are the building blocks of hormones, enzymes and immune protecting agents. Other functions of protein include keeping hair, nails and skin healthy and participation in the process of muscle contractions. You can obtain adequate protein in food or supplement form.

    Recommendations

    • According to the American Dietetic Association, a moderate and safe amount of protein intake is classified as less than 2 gm per kg (1 kg = 2.2 pounds) of bodyweight. If you are sedentary, you require only 0.8 to 1.0 gm of protein per kg of your bodyweight. On the other hand, if you are a competitive athlete or bodybuilder, you should consume 1.0 to 2.0 gm per kg of bodyweight depending upon the intensity of your sport.

    Misconceptions

    • The human body is only capable of utilizing a certain amount of protein depending on your activity level. Contrary to what you may hear in the gym, protein should only consist of about 15 to 30 percent of your daily healthy diet. Excessive protein does not build muscle or increase your athletic performance. Any excessive calories, whether from protein, carbohydrates or fat, are always converted to fat and stored in your body.

    Consequences

    • Unnecessary and excessive protein intake will cause your diet to be out of balance, promoting many unfavorable situations. Common side effects of excessive protein supplements are dehydration, gastrointestinal upset and extreme gas. Much more serious conditions that may arise from prolonged excessive protein intake include liver toxicity, kidney stones, kidney toxicity, gout and a loss in your body's ability to absorb essential amino acids from food.

    Warning

    • The American Dietetic Association warns that nutritional aids, including protein supplements, should be used with caution due to the lack of enforcement in the nutritional supplement arena. The nutritional supplement industry is not regulated by the Food and Drug Administration (FDA). You should consult with your doctor or a registered dietitian (RD) before attempting to use protein supplements or supplements of any kind.

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