Good news for protein enthusiasts: Despite long-standing concerns that excessive protein intake could harm kidneys, a new study reveals that these worries are unfounded. In fact, a high-protein diet might actually offer protection against kidney disease.
A systematic review and meta-analysis published in Frontiers in Nutrition reviewed data from numerous previous studies involving 148,051 participants. The findings revealed that a high intake of dietary protein, both plant and animal sources, significantly reduces the risk of chronic kidney disease.
Interestingly, the study suggests that protein from fish and seafood seems to be especially protective, although further research is necessary to establish better correlations with precise sources.
Is Protein Bad For Your Kidneys?
The myths long surrounding protein intake and kidney health potentially stem not from the consumption of protein itself, but the waste products caused by the digestion of protein, such as creatinine and nitrogen urea. These products are cleared from the blood and excreted into the urine by the kidneys, and higher levels were thought to be a sign that the kidneys’ workload could be too high, potentially leading to strain and kidney damage. However, more recent research debunks this theory, and this latest data suggests that the contrary may be true, highlighting that a high-protein intake is in fact correlated with a lower risk of kidney disease.
What Does This Mean for Us?
Although high-protein diets could present a risk for those with existing kidney conditions, where protein intake could exacerbate the problem, for healthy individuals, current research suggests that moderate to high protein intake does not pose a significant risk to kidney health.
In most of these studies, a high-protein diet is defined as consuming either 1.5 grams of protein per kilogram of body weight per day, at least 20% of total caloric intake from protein, or a minimum of 100 grams of protein daily. Some studies even examined intakes as high as 4.4 grams per kilogram of body weight and similarly found no risk in otherwise healthy individuals.
Fish for tea, then?
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
