Micronutrients & recovery
High-protein diets (>1.6-2.2 g/kg body weight) and excessive protein supplementation may negatively alter gut microbiota by increasing toxic metabolites (ammonia, amines) through proteolytic fermentation, potentially reducing probiotic strains.
If you are a strength athlete consuming high protein (>2g/kg), monitor your gut health. Excessive protein can lead to toxic byproducts like ammonia. Consider mixing protein sources (e.g., adding soy or plant proteins) and ensuring adequate fiber intake to support probiotic bacteria and reduce gut stress.
The amount of protein that exceeds dietary recommendations may turn into toxic metabolites (e.g., ammonia and amines) through proteolytic fermentation. The gut microbiota is a key regulator of this process [37].
Why this rating
The paper cites conflicting studies (some show no change, some show detriment) and notes the relationship remains unclear.
Source
Different Approaches to Ergogenic, Pre-, and Probiotic Supplementation in Sports with Different Metabolism Characteristics: A Mini Review
Jakub Wiącek et al. · Nutrients · 2023
DOI 10.3390/nu15061541
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