What should gym goers eat to have healthier kidneys?

For gym goers, if they want to gain muscle effectively, they need to supplement enough protein. However, consuming too much protein will put pressure on the kidneys.

Research shows that consuming too much protein, especially from animal sources, can put pressure on the kidneys, leading to increased glomerular filtration. This condition, if prolonged, can cause mild damage to the glomeruli, increasing the risk of kidney function decline over time, according to the health website Medical News Today (UK).

Green beans and tofu are foods rich in vegetable protein.

PHOTO: AI

To maintain kidney health, gym goers should prioritize eating the following foods:

Prioritize plant protein

Compared with animal protein, plant protein sources such as green beans, black beans, lentils, soybeans and soy products such as tofu, soy milk, will be richer in fiber, lower in acid, phosphate and saturated fat.

Normally, the kidneys are able to excrete excess phosphate. However, eating too much red meat increases the amount of phosphate in the body, forcing the kidneys to work harder. This condition, if prolonged, can increase the risk of renal bone metabolism disorders, which means the bones are affected by impaired kidney health. Therefore, the best way is to replace some of the protein from meat with protein from plants.

Avoid fatty proteins

If gym-goers consume protein mainly from animals, they should prioritize protein from fish, skinless chicken and egg whites. These are protein sources that are low in harmful fats, low in phosphate and are more kidney-friendly.

Avoid taking in more than 1.5 grams of protein/kg of body weight.

Many studies have shown that consuming more than 1.5 grams of protein per kilogram of body weight per day, especially from animal sources, can cause the kidneys to overfilter, increasing pressure on the glomeruli. In the long term, this condition has the potential to cause kidney function to decline.

Use protein powder in moderation

Protein powder is almost indispensable for gym goers who want to gain muscle. However, many people are abusing protein powder.

In addition to eating a lot of protein-rich foods like beef and chicken breast, they also drink many spoonfuls of protein shakes every day. This condition causes too much protein intake and increases the pressure on the kidneys to filter blood, regardless of drinking a lot of water.

A varied diet

According to the National Kidney Institute (NIDDK), a healthy diet requires a balance of protein, starch, and fat, while controlling sodium, potassium, and phosphorus to limit the burden on the kidneys. This diet prioritizes vegetables, fruits, lean meats, and limits processed foods high in salt and phosphorus, according to Medical News Today .

Source: https://thanhnien.vn/nguoi-tap-gym-can-an-gi-de-than-khoe-hon-185250821195658342.htm