We all know that fiber is good for us, yet the subject is never a part of any polite conversation. All too often fiber is still being thought of as a laxative and yet, fiber offers so much more than just an excellent laxative. Its health benefits go way beyond digestive health. Fiber is a remarkable nutrient that has wide ranging physiological and health benefits including: heart health, cholesterol control, glycemic control, insulin response and sensitivity, gut health, satiety, immune enhancement and as a particularly strong preventative of colon cancer. Indeed, fiber could possibly be one of the most important
There is no scientific evidence that high protein intake causes kidney problems in healthy individuals. I know many bodybuilders who have been consuming up to 500g of protein per day for extended periods of time.
I would be more cautious in recommending high protein intake in people with abnormal kidney function or kidney disease. The one thing we have to keep in mind though is that it takes a lot of water to metabolize protein. So in order to avoid dehydration, it is important to increase your water intake proportionally to your protein intake and exercise level. I always recommend water that is as close as possible to 100 ppm total electrolytes to which you can add your own trace elements in order to replenish the electrolytes lost during exercise.