Excess Protein Risks: Nowadays, the craze for going to the gym has increased rapidly, and people are also consuming protein along with going to the gym. Let us tell you how much protein is necessary for you based on your body type.

Gym Protein Requirement: Nowadays, the trend of going to the gym has grown rapidly. Many people sweat it out in the gym, while others are attracted to the growing craze for photos and videos. Whatever the reason, along with working hard in the gym, proper nutrition is also essential. Protein is a vital nutrient for the body. It helps repair and grow muscles. However, consuming too much protein can be harmful. Let us explain. 

Daily protein requirement

According to the Indian Council of Medical Research (ICMR), a normal adult needs 0.83 grams of protein per kilogram of body weight per day. For example, if a person weighs 65 kilograms, they would need approximately 54 grams of protein daily. Gym-goers and those who engage in physical activity may require 1.0 to 1.2 grams of protein per kilogram of body weight. This is essential for muscle growth and energy maintenance.

Dangers of Excess Protein Intake

pressure on the kidneys

Excessive protein intake can put additional strain on the kidneys, especially in people with pre-existing kidney problems. Long-term high protein intake can compromise kidney function.

Digestive problems

Eating too much protein can lead to digestive problems like constipation, gas, and indigestion. This is mainly due to a lack of fiber, as a protein-rich diet is low in fiber.

Risk of heart disease

If the protein source is high in fat and cholesterol, such as red meat, it may increase the risk of heart disease. 

Weight gain

Excessive protein intake can lead to a calorie deficit, which can lead to weight gain. This is especially true in people who engage in little physical activity outside of the gym.

Expert advice

Dr. Soumya Srivastava, nutrition and fitness expert and director of NutriActivia, New Delhi, says, "Protein intake should be according to the body's needs. Gym goers should also avoid consuming excess protein. It is safest to consume protein through a balanced diet. Use supplements only when needed."

Simply put, protein is essential for the body, but consuming too much can be detrimental to health. A balanced diet that provides the right balance of protein, carbohydrates, fats, vitamins, and minerals is best for the body. Gym-goers should consume a diet that meets their daily protein needs and avoid excessive supplements.