How often do you think about your kidneys while planning a workout routine? For most people, the answer is rarely. Fitness conversations usually revolve around protein intake, muscle gain, fat loss and
performance supplements. Yet this World Kidney Day, health experts are asking a simple but important question- Are modern fitness habits quietly affecting the organs that filter food and protect our bodies every day?
A 2025 study published in The Lancet, co-led by researchers from the University of Glasgow and NYU Langone Health, identified Chronic Kidney Disease (CKD) as the world’s ninth leading cause of death. According to the International Society of Nephrology, around 850 million people worldwide are living with some form of kidney disease, while many others may have early-stage damage without realising it.
This growing global burden has also brought attention to lifestyle choices that may influence kidney health, including dietary habits that have become popular in modern fitness culture with high-protein diets and frequent supplement use. ““While healthy individuals with normal kidney function can tolerate moderately increased protein intake in the short term, sustained high intake means the kidneys must continuously filter larger quantities of nitrogenous waste, which may place greater pressure on renal function over time,” drug development expert Saransh Chaudhary told News18.
How Is High Protein Intake Affects Kidney Health?
Protein is an essential nutrient that helps repair muscles and supports tissue growth. However, the body processes protein through metabolic pathways that generate nitrogen-based waste, which must be filtered by the kidneys.
Saransh Chaudhary, Founder of RESET and President of Consumer Healthcare at Venus Remedies, explains how this process works. “The process of protein metabolism produces nitrogen-containing compounds such as urea, creatinine and uric acid that are filtered through the kidneys. When the intake of dietary protein increases through supplements, the kidneys respond by increasing filtration activity known as glomerular hyperfiltration. This allows the body to clear the additional metabolic waste produced during protein breakdown.”
In individuals with healthy kidney function, the body can usually adapt to this increased filtration for short periods. However, long-term high protein intake can gradually increase the kidneys’ workload.
Can Regular Creatine Consumption Damage Your Kidneys?
Creatine remains the most studied performance supplement, and the 2025 verdict is reassuring for healthy users. A systematic review and meta-analysis in BMC Nephrology confirmed that standard doses (3–5 g daily) produce no meaningful change in true kidney function (measured by GFR), even over months or years. The only consistent change is a small, harmless rise in serum creatinine — the very marker doctors use to screen for problems. This can lead to false alarms if physicians are unaware of supplementation.
Dr Charan Bale, Professor and Head of the Department of Nephrology at DPU Super Specialty Hospital, Pimpri, Pune, puts it plainly, “Creatine is one of the most commonly used supplements for improving muscle strength and performance. In healthy individuals, short-term use of recommended doses is generally considered safe. However, excessive or unsupervised use can raise concerns. Creatine increases the production of creatinine in the blood, which is also a marker used to assess kidney function, and this can sometimes create confusion during medical testing.”
“One common misconception is that consuming very high amounts of protein automatically leads to better muscle growth. In reality, the body can only utilise a certain amount of protein efficiently for muscle repair and synthesis. Excess protein is simply metabolised and excreted.”
Dr Bale also notes that supplements are not always necessary, “Many people believe protein powders are essential to build muscle, but most individuals can meet their protein needs through a balanced diet that includes pulses, dairy products, eggs, fish and lean meats. Supplements should only be used when dietary intake is insufficient and preferably under professional guidance.”
What Happens When You Stack Multiple Supplements with Daily Workout?
Many gym routines today involve more than one supplement. Protein powders are often taken alongside creatine, amino acid blends and pre-workout drinks. The real risk, experts say, is not any single product but the modern “stack”.
Mr Chaudhary explains that the cumulative effect of these products matters, “Protein supplements increase nitrogen metabolism, while compounds like creatine influence muscle energy pathways and are converted into creatinine, which is also filtered by the kidneys. When multiple supplements are used together, the cumulative metabolic load on the body becomes an important consideration.”
He notes that layering supplements on top of an already high-protein diet can unintentionally push intake beyond recommended levels.
“Combining several products can inadvertently lead to excessive intake of certain compounds, especially when supplement use is layered on top of an already high-protein diet. Hydration also plays a critical role because inadequate fluid intake concentrates waste products and increases the burden on renal filtration.”
Samiksha Chordiya, Chief Dietician at DPU Super Specialty Hospital in Pune, notes that the role of protein supplements has expanded significantly in recent years.
“Earlier, protein supplements were mainly used by athletes and bodybuilders. Today their use has expanded to general fitness enthusiasts who consume protein powders, shakes and bars for muscle building, recovery and weight management,” notes Samiksha.
However, supplements should complement food rather than replace it and to that Samiksha adds, “Whole foods such as pulses, dairy products, eggs, meat, nuts and seeds remain essential for balanced nutrition. Excessive reliance on supplements may lead to unnecessary intake.”
She also observes that misinformation often drives supplement consumption. “Many gym-goers take multiple supplements simultaneously without understanding their actual requirements. Advice from social media influencers or gym trainers often replaces guidance from qualified nutrition professionals,” Samiksha further explains.
How To Build Muscle Without Risking Your Kidneys?
Experts say the safest approach to fitness remains a balanced one. Dr Bale recommends prioritising hydration, balanced nutrition and medical monitoring, “Adequate hydration is essential, especially during intense workouts and hot weather, as dehydration can strain the kidneys. Individuals should also avoid excessive or multiple supplements, particularly those purchased without quality assurance or medical advice.”
Natural protein sources often provide sufficient nutrition for most people. Chaudhary who also specializes in combating antimicrobial resistance (AMR) echoes the call for balance, “Responsible supplementation should be guided by informed choices rather than trends. Consulting a qualified nutritionist, choosing clean-label products, staying properly hydrated and ensuring a balanced diet with whole foods are all important safeguards.”
