A fast-growing trend called “protein-maxxing” and “fibre-maxxing” is gaining popularity across social media platforms.
But health experts are warning that the practice could carry serious risks.
The trend encourages people to dramatically increase their protein or fibre intake — often far beyond recommended levels — in pursuit of better muscle growth, improved metabolism, gut health, or rapid weight control.
But emerging research suggests that the body cannot adapt to such sudden increases, and pushing intake too quickly may do more harm than good.
Doctors say excessive protein intake, especially from animal-based foods and processed supplements, can place significant strain on the kidneys. High-protein diets increase glomerular filtration, forcing the organs to work harder, and potentially increasing the risk of long-term kidney damage. The trend may also contribute to higher rates of kidney stones, as animal protein can raise urinary calcium and other compounds associated with stone formation.
Digestive problems are also becoming more common among those trying to “max out” their nutrient intake.
High-protein diets often reduce the consumption of fibre-rich foods and fluids, which can lead to constipation, bloating, and discomfort.
On the other hand, individuals who suddenly load up on fibre-heavy foods or supplements frequently experience gas, cramps, diarrhoea, or even constipation, as the gut has no time to adjust. Doctors note that increased fibre must be accompanied by increased water intake; without it, digestion can slow, and stools may harden.
The body’s metabolic systems may also struggle under extreme protein intake.
Protein that exceeds the body's requirements must be broken down into nitrogenous waste such as urea and ammonia, which the liver and kidneys must work overtime to eliminate. Over the long term, this metabolic burden may lead to fatigue and organ strain. High animal-protein consumption can also increase the body’s acid load, causing additional calcium loss through urine and potentially weakening bones if dietary balance is poor.
Fibre overload comes with its own set of nutritional concerns.
Very high levels of fibre, particularly insoluble fibre, can interfere with the absorption of essential minerals such as iron, magnesium, calcium, and zinc.
Health professionals warn that sustained mineral-binding can increase the risk of deficiencies over time. Meanwhile, research suggests that overconsuming protein at the expense of fibre can disrupt the gut microbiome by depriving beneficial bacteria of essential substrates, weakening digestive and immune function.
Experts emphasise that human biology works best with gradual, balanced changes rather than abrupt extremes.
Nutritionists advise that individuals seeking to enhance muscle strength, metabolism, or gut health should gradually increase protein or fibre intake, stay well-hydrated, and maintain a balanced diet rich in whole foods. The current wave of “maxxing,” they warn, reflects a growing misunderstanding of how nutrient metabolism works and underscores the need for moderation as wellness culture becomes increasingly influenced by online trends.
Health authorities advise the public to approach viral nutrition habits with caution, noting that sustainable, long-term practices remain the safest path to better health.