“Sometimes, when someone switches to a predominantly protein-based diet, they may develop a deficiency of calcium as a result,” Dr Kroll says. “They may be isolating the protein from dairy products, as in the case of whey, which doesn’t contain a lot of calcium. So those people are at increased risk for calcium stones.”
“That’s something that can be really, really painful, but it’s not just going to be from protein alone,” says King. If you’re consuming a lot of protein, just make sure you’re not neglecting calcium-rich foods like dairy products and leafy greens. It’s also worth finding out if kidney stones run in your family, King says. “Family history roughly doubles the risk.”
Reeking havoc
Unlike gout or kidney stones, which can be offset to a degree by things like hydration and calcium, bad breath is often an unavoidable by-product of excessive protein consumption. “The issue of bad breath is real,” says King. “People often assume it’s a hydration issue, when it’s actually metabolic.”
In the body, protein is broken down into nitrogen, and then subsequently into ammonia. This happens regardless of how much protein you eat. “It’s the normal process of protein metabolism,” says King. “But if you’re consuming protein in excess, you’re going to be smelling that ammonia on the breath.”
Bad breath, or halitosis, can also result from when high protein intake is paired with an especially low-carb diet. “When high protein is combined with very low carbohydrates, the body also produces acetone as a result of ketosis, which can smell like nail polish remover,” says King. “Depending on whether someone is consuming an excessively high amount of protein or high protein and low carb, you can get two different halitosis outcomes.”
In either of these cases, where bad breath originates in the gut, mints and gum are like Band-Aids for a bullet wound.
How to make gains without goutmaxxing
1. You don’t need as much protein as you think
Step one, obviously, is to be mindful of how much protein you’re actually consuming each day. That way, you can make sure you’re getting enough protein to fuel your goals without letting things get out of hand. “Most people don’t need anywhere near the amount of protein they’re being sold,” says King. “No more than 40 per cent of your caloric intake should come from protein,” adds Dr Kroll. “There’s really no reason for a person to pack in more than 200 grams of protein per day. It’s like taking in too many vitamins. It’s just going into the toilet.”
2. Yet another reason to make sure you’re drinking enough water
Add lowering your risk of gout and kidney stones to the long list of reasons to stay hydrated. “Whatever form of protein you choose, increasing your water intake will potentially lead to a reduction and better excretion of uric acid,” says Dr Kroll. Making sure that you’re drinking enough water each day can also help mitigate the gut health impact of a high-protein diet. “Heavy protein intake without adequate fibre and water disrupts gut function quickly,” says King. “Digestive issues like constipation, bloating, and GI discomfort are among the most common downsides I see.”
3. Not all protein sources raise uric acid levels
Purines are technically present in just about any protein source, but red meat and seafood are the ones that really move the needle. You don’t have to give these foods up, but occasionally swapping them out for alternative protein sources can make all the difference. “There are some plants and vegetable products that have purines in them, but, interestingly, it seems from the data that their purines don’t cause the gout symptoms,” says Dr Kroll. A high-protein diet also has the tendency to crowd out other nutrients needed to support your goals. Adding more plant-based proteins to your diet will help to ensure you’re getting enough fibre, complex carbs, and calcium. “I would do a mix of animal proteins and plant proteins,” says King.
