Are there any side effects?

With a protein-rich diet that is healthy and balanced and that follows the above-mentioned recommendations for meat consumption, no serious side effects are to be expected. Excessive consumption of red meat exceeding 300- 600 g per week can lead to cardiovascular diseases in the long term and should therefore be reconsidered. In addition, the consumption of dairy products in large quantities can lead to skin problems in some people and to digestive disorders such as diarrhoea or constipation.

This must be considered individually according to one’s own feelings. Vegetable proteins are less likely to cause the problems described above, as they contain more fibre, which counteracts constipation and diarrhoea. If the recommendation of 1.3 – 1.5 g protein per kg body weight is followed for an athlete, no side effects are to be expected even with the intake of additional protein preparations.

In general, however, athletes often overestimate their own protein requirements and, in expectation of better training success, take in much more protein than is needed. This overdose can not only lead to an unwanted increase in body fat, but also to damage to the liver and kidneys. This topic might also be of interest to you: Side effects of creatineAn overdose of protein during muscle building is not only pointless, but can also cause negative consequential damage to the body.

The overabsorbed proteins are broken down by the body, creating free amino groups from the amino acids, which are excreted from the body via the liver and then via the kidneys. If these organs have to maintain a higher performance over a long period of time, they can be damaged. In addition, too much protein intake, especially from animal sources, can lead to over-acidification of the body, which can also result in bad breath, for example.

Since especially animal protein sources such as chicken meat or dairy products contain hardly any dietary fiber, a diet that consists mainly of these components can lead to digestive problems such as constipation, diarrhea, flatulence and nausea.For this reason, it is important to provide the body with dietary fiber through foods such as whole grains, vegetables and fruits. Furthermore, an excessive protein intake over a long period of time is suspected of promoting diseases such as rheumatism, gout or inflammatory bowel diseases. Here too, a balanced diet consisting of carbohydrates, fats and mainly vegetable proteins is recommended for prevention. Last but not least, a diet with a high protein content without sufficient carbohydrate intake can lead to mood swings and fatigue as well as to lack of concentration. Carbohydrates are the brain‘s favorite food and also maintain physical conductivity during training.