Protein Intake: How Much is Too Much for Athletes?

Protein is often considered the safe bet in nutrition, but nephrologists (kidney specialists) have long debated its potential risks.

In 1982, Dr. Barry Brenner suggested that too much protein might strain the kidneys, potentially leading to chronic kidney disease (CKD). This concern persists mainly among nephrologists, while sports nutrition experts generally dismiss it.

Key Points:

• Nephrologists’ Concern: High protein intake increases kidney workload by boosting filtration rates and pressure, which could, over time, harm even healthy kidneys.
• Sports Nutritionists’ View: The ISSN and other experts find no evidence that high protein is harmful to healthy, active individuals, citing studies where athletes consumed up to 4.4 g/kg/day without negative effects.

How Much Protein?

• RDA: 0.8 g/kg/day.
• Higher Intakes: Beneficial ranges are around 1.4 to 2.0 g/kg/day, with some support for going higher for muscle gains.

Takeaway:

For healthy athletes, there's no strong evidence that high protein is harmful, but sticking to moderate levels (up to 2 g/kg/day) seems safe and effective. Going extreme (3-4 g/kg/day) may not offer extra benefits and could carry unknown risks.

Read more here: https://pubmed.ncbi.nlm.nih.go...

On my mindUncommon Results

You’ve probably heard the phrase, “To get uncommon results, you need to do uncommon things.” But if you have a job, family, and a busy schedule, the idea of making big, drastic changes can feel impossible.

Here’s the truth: you don’t need to overhaul your life to get exceptional results. Small, smart adjustments can set you apart without requiring extreme sacrifices. It’s about being consistent, prioritising what really matters, and making the most of the time and energy you have.

The real edge comes from simple, sustainable changes that most people overlook. You don’t need to do everything differently, just a few key things better than the average person.

Ridewell,

Damian

When you're ready to work with me check out my cycling coaching: semiprocycling.com/coaching