In every gym, the same line echoes: “Too much protein will damage your kidneys.” But here’s the reality there’s no research to support this for healthy people.
That small rise in creatinine often seen in gym-goers usually reflects higher muscle mass and faster metabolism, not kidney trouble.
Science is clear:
Healthy adults can comfortably process up to 2 grams of protein per kg of body weight per day, and even athletes consuming more have shown no negative effects. In fact, studies link adequate protein with lower kidney disease risk and improved longevity. Medical texts are clear protein restriction is only advised if someone already has chronic kidney disease, not for the general population. Creatine too is safe; any small spike in creatinine is usually a testing artifact, not actual injury, and can be avoided by pausing supplementation a few days before a blood test.
So what’s really straining kidneys in India? Not protein, but lifestyle factors like high blood pressure, uncontrolled diabetes, obesity, and the regular overload of sugary drinks and junk food.
And here’s the irony: while most Indians fear protein, the average intake is just 0.6 g/kg/day well below even the minimum recommendation. On the other hand, junk food and sugary beverages are consumed freely, creating the very conditions that drive kidney disease.
The imbalance isn’t “too much protein.” It’s that we eat far too little quality protein while piling on processed calories.
As a Clinical Nutritionist, my role is to look beyond scoops and servings. Age, body composition, training load, lifestyle, and medical history all of it matters in designing a protein strategy that strengthens rather than stresses.
Hence, protein isn’t your enemy it’s your ally when used wisely. The real question is: will you keep fearing protein, or start addressing the foods and habits that truly put your health at risk?
