[Medical Q&A] Does a high-protein diet help muscle growth? What are the health risks?

Planner: Chinese Medical Association

Reviewer: Chen Wei, Chief Physician, Peking Union Medical College Hospital, Chinese Academy of Medical Sciences

A high-protein diet is indeed helpful for muscle growth. Protein is a key nutrient for muscle repair and growth. When doing strength training or high-intensity exercise, muscles will suffer minor damage, and protein can help repair these damages, thereby promoting muscle growth and strengthening. Therefore, consuming enough protein can help athletes recover better and promote muscle growth. Generally speaking, 1.2 to 2 grams of protein is needed per kilogram of body weight per day, and the specific amount depends on the individual's exercise intensity and goals.

A high-protein diet not only helps repair and grow muscles, but also enhances satiety, helps control weight, and reduces fat content. Protein-rich foods such as chicken breast, tenderloin, fish, eggs, dairy products, beans and soy products can provide the body with high-quality protein and help build muscle.

However, a long-term high-protein diet may also bring some health risks. First, for patients who already have renal insufficiency, excessive protein intake may increase the burden on renal blood flow. The kidneys need to deal with too much nitrogen waste, and long-term excessive protein intake may have a negative impact on kidney health, especially for people with kidney problems, who should be more cautious. In addition, excessive protein intake may lead to calcium loss in the body, thereby increasing the risk of osteoporosis.

A high-protein diet without a proper combination of other nutrients (such as carbohydrates and fats) may lead to an unbalanced diet and affect other physiological functions. For example, lack of adequate carbohydrates may lead to insufficient energy, affecting exercise performance and recovery. Excessive animal protein may also increase the intake of saturated fat and increase the risk of cardiovascular disease.

To sum up, a moderate high-protein diet can help muscle growth, but you should pay attention to reasonable combination, avoid excessive intake, maintain a balanced diet, and pay attention to your physical health.