Although protein is essential for many body functions, nutrients may not be beneficial when they appear in amounts that are much higher than necessary. High-protein diets and the use of nutritional supplements cause some people to consume more than they need without realizing it, leaving room for a series of changes in the body.
These changes do not appear immediately. They accumulate over time, until the body begins to adjust its control mechanisms. In this overload scenario, hormones associated with hunger and satiety undergo changes, metabolism becomes dysregulated and the intestines begin to function outside of their usual rhythm.
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How does excess protein affect the body?
Excessive protein intake causes changes that affect various systems of the human body. In the digestive system, the intestines secrete substances that reduce appetite and reduce the production of ghrelin, a hormone associated with hunger.
In addition, changes also occur in energy metabolism, changing the way the body handles glucose and amino acids. These changes cause the body to become tired over time, and insulin sensitivity decreases, especially when the protein comes from foods of animal origin.
This occurs because excess amino acids circulating in the body hinder the normal metabolic response, leading to fluctuations in blood glucose levels and increased stress on the pancreas.
Endocrinologist Lorena Lima Amato, of the Brazilian Society of Endocrinology and Metabolism Regional in São Paulo (SBEM-SP), explains that the way the body reacts depends on the amount and type of protein consumed.
“High-protein diets can alter insulin sensitivity and promote resistance through hormonal and metabolic mechanisms that vary depending on the clinical context and the origin of the protein. In healthy people who eat mainly meat, dairy, and fish, there is a greater risk of insulin resistance and progression to type 2 diabetes,” he says.
The most important symptoms of excess protein in the body
The first signs of excess usually appear in the digestive tract, where protein requires more water to be metabolized and relies on a good supply of fiber to maintain normal flow in the intestines.
If these conditions are not met, the organism reacts in different ways, indicating that it has exceeded the permissible limit. Experts he consulted Capitals List the most common signs. Among them the following stand out:
- Extraordinary thirst: The breakdown of proteins generates compounds that require the elimination of a lot of water, which increases the feeling of thirst throughout the day.
- Bloating, gas and constipation: The intestines tend to sluggish when the diet is high in protein but low in fiber. The result is gas accumulation, bloating, and difficulty evacuating.
- Bad breath: Protein digestion produces nitrogenous compounds that change the smell of breath, even with good oral hygiene.
- Nausea and a feeling of heaviness in the abdomen: Excess can slow digestion, causing post-meal discomfort and discomfort in some people.
- Low energy and irritability: In the long term, the body begins to function in overdrive, which interferes with the mood and encourages mood swings.
Isabella Milagres, a nutritionist and physical educator from Rio de Janeiro, highlights that in addition to these direct effects, part of the protein that is not absorbed in the small intestine can move to other areas of the digestive system.
“When protein arrives in quantities larger than what can be absorbed by the small intestine, it goes to the colon and begins to be fermented by bacteria that produce inflammatory compounds, which changes the whole balance of the microbiome,” explains Isabella Milagres, a nutritionist and physical educator from Rio de Janeiro.
Consuming more protein than necessary leads to extreme thirst, bloating, and changes in intestinal transit
Groups most vulnerable to excess protein
People with kidney disease, high blood pressure, diabetes, fatty liver, or a family history of kidney problems have a lower tolerance and may experience kidney and liver overload more quickly.
Older people also deserve attention, because they tend to become dehydrated more easily, and their microbiota is more susceptible to changes. Among those who are physically active, the risks usually arise because of the idea that large amounts of protein accelerate the gain of muscle mass.
This perception leads many people to exceed the daily limit and underestimate other important nutrients, leading to digestive discomfort and imbalance in the diet as a whole.
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