If you consume protein supplements without proper consideration, there can be surprisingly many issues with the liver or kidneys. However, protein is a truly essential nutrient that makes up our bodies, so we need to utilize it well. Let's check how much protein you should consume and what potential problems could arise. 

Hello, I'm the Meat Pharmacist. Recently, the importance of protein has been emphasized. As you can see, the roles of protein are surprisingly numerous and essential for our health. This is especially true for middle-aged and elderly individuals, who begin to lose muscle mass, as well as teenagers and those who exercise. Adequate protein intake is fundamental for these groups. 

The amount of protein you should consume daily can vary depending on your weight, muscle mass, and goals, but generally, it is appropriate to aim for about 1 to 1.2 grams of protein per kilogram of body weight. So,

For an adult weighing around 60 kg, the protein intake should be about 60 to 72 grams. Typically, a pack of chicken breast contains around 25 grams of protein, and protein supplements usually provide between 20 to 30 grams per serving. Therefore, if you consider the foods we consume, having one to two packs of chicken breast per day would provide a sufficient intake. Of course, this is applicable to those who may feel a bit guilty and occasionally do some walking—ordinary people around us. For those with a significantly higher muscle mass, such as bodybuilders preparing for competitions or those who are very dedicated to their training and need to increase muscle mass, the requirement may go up to about 1.5 grams, or even as much as 2 grams per kilogram of body weight. Protein intake should be adjusted based on factors such as exercise volume, muscle mass, and body weight.

There is certainly a necessity, but without considering these aspects, many people simply think that eating a lot will be more beneficial for them and that their muscles will increase. They eat like this or exercise for hours every day until they feel exhausted, and they also go on extreme diets while consuming protein in excessive amounts. If done incorrectly, this could be a shortcut to damaging your body. 

The first side effect is liver damage. You may have heard stories or seen posts about how eating a lot of protein has caused liver enzyme levels to rise. This is a very extreme claim, and it is not a common situation. However, there was a case in Australia where a woman, unaware that she had a genetic disorder related to protein metabolism, consumed excessive amounts and subsequently died. In fact, it is rare for protein itself to significantly raise liver enzyme levels.

It is, however, a reality that those whose main profession is fitness, such as bodybuilders or fitness enthusiasts, have a very high volume of exercise. As a result, they experience muscle damage and fatigue on a daily basis. This can inevitably lead to increased strain on the liver. Additionally, ammonia produced during protein metabolism must be detoxified by the liver through the urea cycle and excreted by the kidneys, which adds to the liver's burden significantly. You might think, I'm fine, but that is likely because you are young and able to endure it. If you are training very hard and preparing for bodybuilding competitions while experiencing extreme fatigue, decreased appetite, or digestive issues, you must definitely check your liver enzyme levels, such as AST and LDH, at the hospital. Don't assume that just because you are exercising, everything is okay. It's essential to take breaks, adjust your protein intake, and prioritize your health.

The second side effect of excessive protein intake is that it can cause abnormalities in kidney function. Protein is processed in the liver through the urea cycle, and the waste products are excreted through the kidneys in urine. If excessive protein is consumed over a long period, it will naturally put a burden on the liver, but the kidneys will also be under stress. Additionally, if exercise is excessive, it can lead to an increase in CPK levels and protein in the urine, which can further burden the kidneys. As I mentioned earlier, while young individuals may be able to endure and cope with this, over the long term, the kidneys will ultimately struggle. Furthermore, if steroids or hormone-regulating medications are used for extended periods for exercise, the detoxification process will become increasingly difficult for the liver and kidneys as one ages. Symptoms such as excessive foaming in urine, swelling in the body, and inexplicably high blood pressure should definitely raise concerns about kidney health.

I recommend that you get tested and not be too greedy with protein supplements. Excessive intake of protein can lead to various side effects, not just related to the liver or kidneys. The third issue is gout, which has earned this nickname for a reason. It primarily appears in people who consume a lot of alcohol and animal protein. However, these days, there are quite a few gout patients around us. This is partly due to the changes in modern food culture, where we consume a lot of sugars and animal proteins. Animal proteins mainly contain purine metabolites. When purines are metabolized, uric acid is produced, and this uric acid has a very sharp structure. When blood circulation is not fast, it accumulates in the joints, causing inflammation, and since it is sharp, it can cause severe pain.

Gout is a painful condition that can be triggered by even a slight breeze. It's often said that way. Of course, it's not solely caused by excessive protein intake, but factors like stress, excessive drinking, and increased consumption of acidic foods related to diabetes can intertwine, making excessive protein consumption raise the risk of gout. Therefore, it's advisable to be cautious with your intake. 

The fourth side effect is that it can cause constipation or diarrhea. While this may be relatively less serious than what I mentioned earlier, it is indeed one of the more common side effects. In fact, if you suddenly increase your protein intake, your carbohydrate intake will naturally decrease, and your intake of dietary fiber and polysaccharides will also significantly drop. This change inevitably affects the gut microbiome, leading to increased gas production and harder stools. Conversely,

There are cases where the mixture becomes too thin, especially with protein supplements, which are mainly extracted from milk-based sources. Therefore, those who are sensitive to lactose may commonly experience side effects. In such cases, whey protein isolate, like low-lactose WPI, can be a good option. Additionally, plant-based proteins can also be quite suitable. For those who have a lot of digestive burden, taking digestive enzymes and probiotics that can help with gut health can make things much easier. Lastly, one side effect is that bones may weaken. This might be something new for some, but animal protein is one of the substances that can acidify our bodies. To neutralize this, calcium is often drawn from the bones, which can be problematic, especially for younger individuals who may be at risk of osteoporosis.

Although the risks are very low, older individuals who are consuming excessive amounts of protein due to the current protein supplementation trend might not be exercising enough. It is advisable for them to be cautious about this. Considering their activity level and body weight, I recommend that older adults consume an appropriate amount of protein. Today, we discussed some potential side effects that can occur from excessive protein intake. Excluding issues like diarrhea or constipation, those who have experienced more serious side effects often engaged in extreme exercise routines, followed strict diets, severely restricted their fluid intake, and took various types of supplements. Of course, there may be unavoidable circumstances for some due to their profession. Therefore, I hope they can pay attention to their health and have regular medical check-ups to adjust their intake appropriately. Lastly, regarding protein...

I have already created many videos about supplements, so I hope you can refer to those. I also hope today's content has been helpful. There is no illness that cannot be cured; there are only habits that cannot be changed. The Little Pharmacist has a band, a Naver blog, and an Instagram, so please visit them often. Until now, this has been Lexar. If you want to subscribe, please do so, and if you want to see more videos, please check here.

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