5 common mistakes when building muscle with one kidney

As a bodybuilder with one kidney, I get a lot of questions from people in the same boat who want to know how to build muscle safely. Nutrition is a huge part of that, and I love helping others fine-tune their routines to build muscle and protect their kidney. Over time, I’ve noticed a lot of people make the same mistakes in an effort to keep their one kidney healthy—mistakes that can actually slow muscle gains. Here are common missteps to avoid so you can keep chasing those gains:

1. Cutting calories too low.

   Reducing calories too much in an attempt to lose fat can lead to muscle loss instead of growth. When calories drop too low, your body lacks the energy it needs to support muscle development, which can also stress your kidney by triggering breakdown of muscle tissue for fuel. Keeping your calorie intake steady helps support muscle recovery and keeps your kidney from working overtime.

   
   

2. Drastically reducing protein intake to compensate for having one kidney.

   You may have heard that a high-protein diet can harm the kidneys, but cutting back too much is also problematic. Protein provides essential amino acids for muscle repair and growth. When protein is too low, muscle recovery suffers, which can lead to slower gains. Instead of eliminating protein, find a balanced intake that supports muscle without overloading your kidney. Most people can enjoy moderate protein amounts safely, but consult a dietitian to personalize your needs.

   
   

3. Eliminating salt entirely.

   You need sodium for muscle contraction, nerve function, and hydration. Going completely salt-free can lead to electrolyte imbalances, which can put strain on your kidney as it tries to regulate your body’s fluid levels. Rather than cutting out salt entirely, keep a moderate intake—especially if you’re active and sweating during workouts. A small amount of salt can support both muscle function and kidney health.

   
   

4. Overloading on water. 

   Yes, you CAN drink too much water. While we need to stay hydrated, drinking excessive amounts can overwhelm your kidney’s filtering capacity. Chugging too much water can also flush out essential electrolytes, leading to imbalances that affect muscle function and endurance. Instead, go for consistent, moderate hydration throughout the day, based on your activity level and overall needs.

   
   

5. Quitting coffee cold turkey.

   OK, admittedly, this one is a bit personal. ;) Caffeine boosts endurance, motivation, and focus during workouts, so quitting coffee suddenly can make you feel fatigued. Plus, moderate coffee intake is usually safe and may even benefit kidney health. Unlike the common myth, coffee doesn’t dehydrate you, even though it’s a diuretic. A few cups a day can support your energy and help you stay on track with your workouts.

By avoiding these mistakes, you can build muscle more effectively while minimizing stress on your kidney. Stay mindful of your nutrition and hydration, and you’ll make progress without sacrificing your health.