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In the world of social media and all the health content swirling on the internet, it is easy to fall for the trends of must-eat foods. One such trend that has taken the world by storm is the protein consumption, and how everyone should increase their intake. And while it is important to have protein in your diet, too much of it might cause more health issues than benefits. This is such a problem that is making people visit a doctor is joint pain caused by too much protein intake.
To know how much protein is good for us, Dr Sameer Shelavale, MS Orthopaedics, Orthopaedic Surgeon and Sports Medicine Specialist, Assistant Professor in Orthopaedics, Rajiv Gandhi Medical College, Thane, explains which protein is good and which ones to limit.
How Does Excessive Protein Intake Impact Joint Health, Especially in a Sedentary Lifestyle?
But how does protein intake affect joint pain? According to a study by the National Library of Medicine, excessive protein intake (especially from meat and poultry, which are high in omega-3 and purines) can lead to less absorption of calcium and crystallisation of uric acid in joints, leading to swelling and pain and in severe cases, leading to gout.
“Excessive protein, especially in sedentary individuals, may not damage joints directly, but it often rides alongside dehydration, poor metabolism, and uric acid buildup. That combination can irritate joints over time. Protein isn’t the villain; inactivity is. The damage begins when we consume protein like athletes but live like spectators,” said Dr Shelavale.
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Can a High-Protein Diet Lead to Inflammation or Uric Acid Buildup in the Joints? If so, How?![2 (42)]()
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High protein sources, derived from animals like fish, eggs, chicken and red meat, are packed with purines (which the body turns into uric acid), and when these foods are taken in excess (often for gym diets) can cause crystallisation in the joints like the shoulder, knees, knuckles etc.
According to Dr Shelavale, “Yes, a high-protein diet can lead to inflammation and uric acid buildup, especially when the protein sources are rich in purines like red meat or organ meats. These can increase uric acid levels in the blood. If the body cannot eliminate it efficiently, uric acid may crystallise in joints, leading to painful inflammation, typically seen in conditions like gout.
Also, high-protein diets without proper hydration may mildly raise systemic inflammation in some people. The problem is not protein. It is excess without balance. What the body cannot process, the joints often end up paying for.
Which Types of Proteins Cause More Pain, Animal or Plant-based?
Animal proteins, especially red and organ meats, are higher in purines, which can raise uric acid levels. This makes them more likely to trigger joint pain in predisposed individuals. Plant proteins are generally safer in this regard and come with additional anti-inflammatory benefits, but moderation is key on all fronts.
“I have never seen a patient land in the clinic because they ate too many lentils. But I have seen a few show up after a heavy mutton weekend,” shared Dr Shelavale.
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Symptoms Your Joint Pain Might be Linked to Too Much Protein![1 (49)]()
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Our body is very smart, and it alerts us when something is off. Be it an excess of something or a deficiency, the body is always one step ahead. Joint pain is not new, and if you see persistent pain without any injury, the problem might lie in your high-protein diet.
“When a patient says their joint pain came out of nowhere, I usually ask what changed, and more often than not, the answer is either a new diet or a new supplement,” Dr Shelavale explained.
Dr Shelavale told us a few symptoms to keep track of. These issues include the following:
- Sudden joint pain
- Swelling without any injury,
- Swelling in the big toe, knees, or fingers
“If any of these issues are noticed, especially if the diet recently became protein-heavy, uric acid issues could be involved. Simple blood tests help confirm this, but it is important to notice, as most of the time, patients don’t make the food-pain connection until we ask the right questions,” explained Dr Shelavale.
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What is the Recommended Protein Intake for People with Joint Issues or Arthritis?
Anything in excess is not good for us, and even protein comes under this category, too. Although much chatter goes around about how a high-protein diet is needed for better bone health and overall development, an excess of it can cause problems.
Putting this to rest, Dr Shelavale told, “Generally, 0.8 to 1 gram per kilogram of body weight is enough for most adults. However, those with arthritis should focus on quality protein from lighter sources like eggs, fish, or dals, and avoid going overboard with red meats or powders unless advised by a specialist.”
“It is not about cutting protein; it is about choosing better sources, eating mindfully, and listening to what your joints are trying to say before they scream with pain,” He added.
Bottom Line: Notice Your Body
With food, be it any kind, it is important to establish a balance between more and less. And while protein intake is paramount for our overall strength and power, our body’s system is smart and can only take everything in just the right amount. So, while cutting out protein entirely should not be the answer, it is important to know how much your body requires based on your daily activity and health issues. The most vital part still remains listening to your body and noticing the signs when something feels odd in your body.