Research
Micronutrients & recovery
High protein intakes (up to 3.0 g/kg/day) do not negatively impact renal function in healthy individuals and may positively influence bone health by increasing IGF-1 and peak bone mass.
If you have healthy kidneys, you don't need to worry about high protein intakes harming your kidneys or bones. In fact, higher protein may help build stronger bones.
GoodRefutesHIGH confidence
The notion that protein restricted diets decrease the risk of developing kidney disease in the general population is not supported by the scientific literature... The relationship between protein intake and bone health has recently been highlighted to be a positive one; that is, the more dietary protein consumed the greater the peak bone mass achieved
Why this rating
Based on reviews of clinical trials and population studies.
Source
Dietary protein requirements and adaptive advantages in athletes
Stuart M. Phillips · British Journal Of Nutrition · 2012
DOI 10.1017/s0007114512002516
narrative_reviewCited 196×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Athletes require 1.2–1.7 g protein/kg/day, which exceeds the standard RDA of 0.8 g/kg/day, to support adaptive physiological processes such as muscle protein synthesis and lean mass preservation.Good
- Consuming 20–25 g of high-quality protein per meal is sufficient to maximally stimulate muscle protein synthesis, and consuming more per meal does not further increase this anabolic response.Good
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