The benefits and harms of protein that you should know about

Protein is one of the most important micronutrients necessary for the proper functioning of the human body. This is especially important for those who do sports, as protein plays an important role in the process of muscle growth and recovery after physical exertion. But what are the real benefits and harms of protein consumption?

The use of protein

Protein consists of amino acids, which are the basis for the construction of new cells and tissues in the body. It is also necessary for the synthesis of hormones and enzymes that regulate many processes in the body. Protein deficiency can lead to various health problems, including stunted growth and development, deterioration of the immune system and metabolic functions.

Consuming enough protein can also help control appetite and maintain a healthy weight, as it increases the feeling of fullness and reduces the need for snacks between main meals. Protein can also improve the condition of the skin, hair and nails, since they also consist of protein.

The harm of protein

However, consuming too much protein can lead to some health problems. Studies have shown that consuming large doses of protein can lead to kidney damage and an increased risk of heart disease. This is especially true for those who consume protein in the form of supplements, such as powders and bars, which may contain high levels of salts and sugars.

It is also worth noting that not all protein sources are equivalent. Animal products, such as meat and dairy products, contain high levels of saturated fat and cholesterol, which can increase the risk of heart disease and other diseases. Therefore, it is recommended to consume a variety of protein sources, including plant foods such as nuts, beans, soy and green vegetables that contain less saturated fat and cholesterol (it is important to know if you have allergic reactions to these products).

In addition, consuming protein in large quantities can lead to some side effects, such as constipation, gas and other digestive problems. Therefore, it is important to monitor moderate protein intake and not exceed the recommended doses.


In general, protein is an important macronutrient for human health. It helps to restore and build muscles, maintains a healthy weight and controls appetite. However, eating too much protein can lead to some health problems, so it is important to monitor moderate consumption and consume a variety of protein sources, including plant foods.

As always, before changing your diet, especially if you suffer from any diseases, you should consult a doctor or a nutritionist to get individual recommendations on protein intake.