Protein is often seen as one of the safest ways to improve your diet. But more isn’t always better.
It plays an essential role in muscle repair, metabolism, and overall health. That’s part of why many people are increasing their intake, especially through supplements and high-protein foods. But in some cases, consistently consuming large amounts can put added strain on the body, particularly the kidneys.
According to the National Kidney Foundation, healthy kidneys can usually handle higher protein intake. However, for people with underlying kidney issues or certain risk factors, excessive protein may contribute to long-term stress on kidney function.
The key isn’t avoiding protein. It’s understanding how much your body actually needs, and when more may not be better.
Protein Affects Kidneys
A recent study found that high-protein diets can increase kidney workload, potentially speeding up chronic kidney disease (CKD) progression for individuals with underlying conditions like diabetes or high blood pressure. So, while protein is vital for health, it’s the quantity and source that matter most. Let’s explore the common protein mistakes you might be making and how to fix them to protect your kidney health.
Treating “More Protein” as Always Better
The protein craze is real, but here’s the thing: more is not always better. In fact, high-protein diets, especially when taken to extremes, can actually damage your kidneys over time.
A 2017 study in Kidney International revealed that excessive protein intake can increase intraglomerular pressure in the kidneys. This means you’re pushing your kidneys to work harder to filter out waste. For those already dealing with conditions like diabetes or hypertension, this can accelerate kidney damage.
Dr. Garabed Ko, a nephrologist, shares that “sustained high-protein diets can cause kidney hyperfiltration, which may accelerate kidney damage when any underlying kidney issues are present.” So while protein is essential for health, it’s about finding the right balance for your individual needs.
Prioritize the quality of your protein sources and stick to recommended amounts. This helps maintain your physique without compromising kidney function.
Ignoring Your True Daily Protein Needs
Think you’re doing your body a favor by eating double or triple the recommended protein? Think again. For most healthy adults, the recommended protein intake is about 0.8 grams per kilogram of body weight per day.
For the average woman, that’s around 46 grams a day; for the average man, about 56 grams. Yet many overeat protein, thinking it helps with muscle gain or weight loss, often consuming double or triple the recommended amount.
If you have kidney issues, consult with a healthcare provider to determine your ideal protein intake. Most people with kidney concerns should aim for 0.6–0.8 grams per kilogram to avoid stressing the kidneys.
Dr. Denis Fouque, a nephrologist, says: “Moderate protein intake with more plant sources appears safer for kidneys than animal-heavy, high-protein diets in at-risk people.”
Aim for the recommended daily protein intake unless you have special training needs. Use your body weight to calculate your personal target and check with your provider if unsure.
Pushing High-Protein Diets With Undiagnosed CKD
Chronic kidney disease (CKD) affects approximately 1 in 7 adults in the U.S. Yet many people are walking around with undiagnosed kidney issues, unaware that their kidneys are already under strain. For those living with undiagnosed or early-stage CKD, diving into a high-protein diet can have disastrous effects.
A review in the Journal of Nephrology found that high-protein diets consistently accelerate kidney decline in patients with CKD. For people with CKD, the kidneys already have a lot to filter, and adding more protein just burdens them further.
If you are at risk for CKD or suspect kidney issues, ask your doctor about protein intake before starting a high-protein diet. Early detection and proper adjustment can prevent harm.
Relying Heavily on Protein Supplements
Protein shakes and powders- those easy fixes for muscle gain or weight loss- are incredibly popular. But here’s the catch: protein supplements can sometimes lead to excess protein, which might not be as beneficial as it sounds.
The American Kidney Fund warns that when you add protein supplements on top of an already protein-sufficient diet, you increase the workload on your kidneys. This is especially problematic for those with any existing kidney issues.
As nutritionist Kathy Wong advises, “Supplementing the diet with additional protein without knowing your true needs can be harmful, especially in those with undiagnosed or early-stage kidney disease.” Protein shakes are an easy way to meet your goals, but if you’re not careful, they could be doing more harm than good.
Replace some supplements with whole-food protein sources. Monitor your intake, especially if you have or suspect kidney issues, and consult a provider as needed.
Getting Protein From Acid-Forming Animal Sources
Here’s a lesser-known fact: Animal proteins, like red meat and processed meats, not only contribute to excess protein intake; they also create an acidic load in the body. This increased acid load can lead to metabolic acidosis, further straining your kidneys.
Moderate your intake of animal proteins, such as beef and processed meats. Add more plant-based proteins, such as beans, lentils, and tofu, to reduce acid load and support kidney health.
Dr. Garabed Ko points out: “High-protein diets, particularly those heavy on animal sources, are bad for kidney health in those at risk for CKD.” So, aim for balanced, kidney-friendly meals with more plant-based proteins.
Ignoring Difference Between Plant and Animal Protein
Not all proteins are created equal. If you’re still stuck in the mindset that all protein is the same, it’s time to reconsider. A 2024 meta-analysis in Nephrology, Dialysis, Transplantation found that plant-based and fish proteins were associated with lower risks of CKD. On the other hand, animal-based proteins, especially from red meat, could do more harm than good.
Dr. Denis Fouque says: “Moderate protein with more plant sources appears safer for kidneys than animal-heavy, high-protein diets in at-risk people.”
Choose more plant-based protein and fish, especially if you have heightened kidney risk. Check the source, not just the amount of protein in your meals.
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Combining High Protein With Low Calories
Some people love the idea of a high-protein, low-calorie diet, believing it will shred fat and build muscle. But this combination can actually be a recipe for disaster, especially for your kidneys. When your body doesn’t get enough calories, it starts to break down muscle for energy. This puts your kidneys into overdrive to excrete the waste products created from breaking down that muscle.
Extreme low-calorie, high-protein diets can lead to kidney damage over time, particularly for those already dealing with kidney disease. So, if you’re not fueling your body properly, that high-protein diet could be more harmful than helpful.
Instead, make sure you’re getting enough energy from healthy sources, like whole grains and vegetables, to support your body while still meeting your protein needs.
Overdoing Protein With Diabetes or Hypertension
Diabetes and hypertension are two of the leading causes of kidney disease. If you have either of these conditions, the last thing you want is to put unnecessary strain on your kidneys by overdoing protein intake.
According to nephrology guidelines, patients with diabetes or hypertension and low kidney function should limit protein intake to about 0.6–0.8 g/kg/day. High-protein diets in these individuals can accelerate kidney damage and hasten the need for dialysis.
If you’re living with diabetes or hypertension, it’s crucial to work with a healthcare provider to adjust your diet accordingly, ensuring that your protein intake is in line with your kidney health needs.
Ignoring Hydration While Eating High Protein
When you consume more protein, your kidneys have to work harder to filter out the byproducts of protein breakdown. This increases the risk of dehydration and kidney stone formation, especially if you’re not drinking enough water.
Hydration is key when you’re consuming high amounts of protein. According to nephrologist Dr. Garabed Ko, “Hydration is key when consuming high amounts of protein; without it, the kidneys struggle to filter waste products properly.”
Make sure you’re drinking enough water to help your kidneys flush out waste, especially if you’re increasing protein intake.
Not Adjusting Protein as Kidney Disease Progresses
As CKD progresses, your protein needs change. In the early stages, a moderate protein intake can help slow kidney decline. But as kidney function deteriorates, you may need to reduce your protein intake to ease the strain on your kidneys.
For patients with advanced CKD, guidelines recommend a protein intake of around 0.6 g/kg/day. As kidney function worsens, protein intake should be adjusted accordingly to prevent further damage.
If you’re living with kidney disease, it’s important to adjust your diet as your condition evolves. Working closely with a healthcare provider will help ensure you manage your protein intake to support your kidney health.
Assuming Healthy Adults Are “Immune” to High Protein
Many studies show that high-protein diets can cause kidney hyperfiltration, even in healthy adults. This isn’t an immediate issue, but long-term, it could accelerate kidney damage, especially if you develop other health conditions like diabetes, hypertension, or obesity.
Dr. Garabed Ko cautions that “a high-protein diet can induce glomerular hyperfiltration, which may accelerate progression once any underlying kidney damage is present.”
So, while a short-term high-protein diet might seem harmless, it could have long-term consequences for your kidney health. It’s best to be cautious, especially as you age.
Focusing Only on Grams of Protein
Protein comes with a “package,” and it’s not always the package you want. When you eat animal protein, you’re often getting added fats, sodium, and preservatives, which can harm your kidneys over time. Plant-based proteins, however, come with fiber, potassium, and beneficial phytochemicals that support kidney function.
Focusing solely on protein grams without considering the source can lead to poor choices. It’s better to choose plant-based proteins when possible, as they offer additional benefits that can help protect your kidneys.
Key Takeaways
- Protein intake should align with your actual needs, not fitness trends.
- People with diabetes, hypertension, or kidney disease need to be especially mindful of protein consumption to protect kidney function.
- Increase your intake of plant-based proteins and monitor your intake to avoid overloading your kidneys.
- Stay hydrated and adjust protein intake as kidney disease progresses.
By understanding how protein affects your kidneys and making mindful dietary choices, you can enjoy the benefits of protein without compromising your kidney health.
Also read:
- Potato chips may be linked to higher colon cancer risk, here’s why
- All About Low FODMAP Vegan Protein Sources
- 26 Plant-Based Recipes For People Who Hate Vegetables
Disclosure: This article was developed with the assistance of AI and was subsequently reviewed, revised, and approved by our editorial team.
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