What's wrong with protein. How bad is protein intake? Protein makes women ugly and masculine

What is protein

is a natural product containing pure protein. It is recommended to be taken by athletes with active training and an unbalanced diet. There is more protein in purchased protein supplements than in meat, cottage cheese and other products.

Protein is a versatile sports nutrition. It is made from animal products and plant origin, so even vegans find the best product for themselves.

Many people think that purchased supplements are chemicals that harm the body. In fact, sports nutrition is made from natural products (whey, eggs, beef, etc.) through drying and grinding. Of course, food is also present on the market, in which there are various additives. Such a product, as a rule, is much cheaper than a real, high-quality product.

What is protein for?

A protein supplement is needed to replenish protein in the body. This is especially important during active training, a set of muscle mass. Another thing you need protein for is weight loss. With proper intake, weight is reduced, fat is removed from problem areas.

Why Should You Take Protein?

• Protein from sports nutrition It is absorbed better and faster than from conventional products. This allows you to gain muscle mass in a short time without additional supplements.


• Sports nutrition is convenient to use as a snack.


• So, protein bars perfectly satisfy hunger and do not require cooking.


• In the composition of sports nutrition there are other components that help to lose weight and gain muscle mass.

For a set of muscles

Athletes use protein supplements to gain muscle mass and protect tissue from destruction. The fact is that with a decrease in body weight and active physical exertion, the muscles begin to break down. And to improve results, you need to take special nutrition for athletes.

Many people find the solution to this problem in conventional products. But purchased protein is better absorbed, so it is recommended for athletes to use it.

For weight loss

Contrary to popular belief that you need to starve to lose weight, experts recommend creating a calorie deficit and switching to a different nutrition system. It consists in reducing the consumption of fats and carbohydrates, and proteins should prevail in the diet. Therefore, it is necessary to take protein for weight loss in order to get rid of excess body fat without stress for the body.

Protein with a decrease in body weight gives energy and increases endurance. At the same time, the body does not turn on the extreme energy saving mode, in which there is a rapid growth of adipose tissue.

But the intake of sports nutrition must necessarily be combined with physical activity. Without training, you will not be able to achieve a slim figure.

How much protein to take per day

To lose weight and gain muscle mass, you need to take protein in a certain dosage. And here the rule does not apply - the more, the faster the result. It is impossible to exceed the prescribed dosage - this can cause disruption of the digestive tract.

Manufacturers of sports nutrition indicate the dosage on the packaging, depending on the weight of the person. These guidelines should be followed to get the maximum benefit from the supplement.

Protein varieties

Exist a large number of types of protein depending on the raw materials used and production technology:

• The most popular type of sports nutrition, which is made from whey. It has a low cost, but may contain lactose and fats. In its pure form, it is quite rare, therefore it is suitable for gaining muscle mass, and not losing weight.


• This type of sports nutrition is absorbed within 6-7 hours and is suitable for replacing meals. It is recommended to take it before bedtime to build muscle mass and get rid of night hunger.


• This is the highest quality sports nutrition. It contains purified protein that does not harm the digestive system. Differs in high cost. Made from beef or whey.


• Refers to fast food. Ideal for weight loss because it contains a small amount of(or does not contain at all) fats and carbohydrates. Differs in high cost.


• Suitable for vegetarians as it is made from herbal ingredients. Contains glutamine, arginine and a number of amino acids.


• Contains a small amount of carbohydrates with a high content of amino acids.


• Milk protein isolate. A quality product that combines the properties of casein and whey protein. It is low in protein.

Products containing protein

Almost all foods contain protein. But some have a lot more protein. And to build muscle mass, you need to include in the diet as many of these foods as possible:

Protein Contraindications

Despite the benefits of protein for the athlete's body, there are a number of contraindications that should be considered before starting to take sports nutrition:

• Individual intolerance to the components. So, if you are allergic to cow protein, you need to choose soy products. You should also consider the presence of additional ingredients in the composition. Flavoring additives can cause an allergic reaction.


• Pathology of the kidneys. In diseases of the genitourinary system, protein should not be taken, since protein increases the load on this organ.


• Low stomach acid. With insufficient secretion, it becomes difficult for the gastrointestinal tract to digest protein, which can lead to poisoning.


• Diseases of the cardiovascular system. In combination with intense loads, sports loads are contraindicated in heart disease.

Before buying a supplement, consult your doctor to rule out possible contraindications.

How to take protein

The time and amount of taking a sports supplement depends on its type:

• Serum. Hydrolyzate should be taken before and immediately after training. The best time to isolate is half an hour before your workout. A concentrate can be taken during training and immediately after it.


• Casein. The best time to take it for gaining muscle mass is between meals and before bed.


• Complex. Take two hours before exercise.


• protein isolate. Take in the morning, an hour before training and immediately after it ends.

Side effects

Side effects when using a quality product are extremely rare. They are possible with an overdose and individual intolerance to the components.

What kind side effects may occur:

• nausea and vomiting;


• dizziness;


• tremor of the limbs;


• heart palpitations;


• symptoms of kidney failure;


• allergic reactions.

If side effects occur, stop taking the supplement.

Protein is a purified protein that athletes take to lose weight and gain muscle mass. But to achieve your goals, you must follow the instructions for use and carefully monitor the dosage.

Find out why they drink a protein shake, how protein will help you gain 2 kg, lose extra pounds around your stomach or help you look beautiful!

Today, it is believed that most bodybuilders consume a lot of protein in various forms. Sports nutrition stores are littered with high-protein products. This includes regular protein powder, bars, high-protein cereals and much more. Moreover, there are a great many types of protein itself: whey, soy, casein, albumin, and so on. Regardless of what kind of protein - it's all protein, which differs only in the rate of assimilation by the body and in the content of amino acids.

Diets aimed at losing fat and maintaining muscle mass are most often high-protein and low-carbohydrate. The best way to get the amount of protein your diet requires is to eat plenty. But I'm sure most bodybuilders will agree, it's often hard to get a lot of protein, even though there's a lot to eat. Especially when you work full time and there is not always enough time for cooking to get the protein you need. This is exactly the case when protein shakes have a place to be. All you need is a quality whey protein powder, a shaker or regular bottle, and some water or milk. That's it, now you will have enough protein right in your hands to fuel your muscles!

pros

Why is protein useful, why do most bodybuilders take protein shakes? Well, protein is primarily the basis for building muscle. They also take part in the construction of hormones, enzymes, cell connections, nucleic acids and particles of the immune system. Without the right amount of protein, our body will not be able to combine the structural network that makes up the cell. The body will not be able to maintain and create a biochemical that is very important for the heart, muscle contraction, growth and healing. Our muscles could not recover as quickly if we did not take in enough protein, and this could cause the muscles to overtrain, which in turn would lead to injury.

Whey protein is becoming a favorite treat for those who want to increase muscle and increase their fitness, and also want to improve health.

In addition, the time after training is the best time for the body to consume protein so that the proteins are sent straight to the muscles. They will help heal "micro injuries" (microscopic injuries or tears in the muscle fibers that are caused by intense muscle contractions) in the muscles.

Due to the fact that solid foods take much longer to digest and it takes longer to decompose protein in order to send it to the muscles, it is better to take a protein shake at the end of the workout. Proteins that are in a protein shake will have time to absorb and saturate the muscles after 30 minutes after drinking the shake. Undoubtedly, in such cases, we can observe a huge plus of protein.

Which protein is better to choose?

Whey protein has become a favorite treat for those who want to increase muscle and increase their fitness, and also want to improve their health. To understand which protein is best for specific purposes, you need to know its quality and grade (for example, protein quality tests). Biological value is the most common criterion for assessing the quality of a protein, which refers to the amount of nitrogen in proteins per 100 grams.

The proteins that contain the highest BV number are considered the best for growth promotion. But often, this is a controversial issue among scientists. Despite this, most scientists who devote their work to the study of protein confirm the fact that: the higher the biological value, the better the protein is digested, absorbed and retained in the body. Thus, the equation of a large amount of connective tissue must occur, under different equal conditions (calories, when choosing an exercise, etc.). But despite this, this topic is very complex and cannot give us the answers so accurately.

The bottom line is that whey is a protein with a huge indicator of biological value, which contains all the essential and non-essential amino acids. Whey also has the highest content of branched chain amino acids found in nature. The number of biological value of whey is approximately 104. At the same time, in second place, in terms of the number of BC, it is 100 for the whole egg. At the same time, the number of biological value of milk is 91, casein - 77, beef - 80, soybeans - 74, wheat - 54, and beans - 49.

Again, the biological value number is only one criterion for evaluating protein, but it is quite important, which is why people consumed a lot of it. For example, for decades, beef, which has a fairly low level of biological value, has been a staple staple for athletes and people in general. Soy has a small number of biological value, but at the same time it has a number of other useful properties. Therefore, biological value is of course very important and should be the basis for protein selection, but should not taboo the selection of other proteins.

How much protein should you drink?

The minimum threshold for the amount of protein that should be taken in order to build muscle is 2 grams of protein per 1 kilogram of total body weight. For example, if you weigh 90 kg, then the minimum threshold will be 180 grams of protein in order for the muscles to begin to grow. If you take more protein, which will exceed the daily minimum, then this will help speed up the healing process.

There has been a lot of debate about the maximum amount of protein you should be taking. I think it's unrealistic to go overboard with protein, meaning if you're taking in a lot of protein, it will only make a difference in your calcium or magnesium diet. It has long been proven that a large amount of protein can reduce the amount of magnesium and calcium in your body. I advise high protein intake for a variety of reasons. In addition to the fact that muscles need protein to grow and repair, three-fourths of all solids in the body are made up of proteins.

When is the best time to take protein?

You learned about all the pros and dosages of protein. But the question remains, when is the best time to take it? Your body needs protein most immediately after a workout. At this time, it is most predisposed to the absorption of protein, since after training the body begins to repair microcracks and tears in the muscles. If you take protein immediately after a workout, you will provide the body with everything it needs for speedy growth and muscle recovery.

At the end of the workout, it will be most beneficial to eat small meals after three hours. Servings should have the highest protein content. In this way, you create protein fuel for the muscles to speed up their recovery process. It is also very useful to eat before bedtime, for example, cottage cheese and drink some protein shake. Thanks to this, yours give your muscles a reserve, as during sleep the body will slowly begin to deplete. Breakfast is also a very important moment, as your body is waiting for recharge. The best advice I can give you is to eat consistently every day.

Conclusion: Is protein good for health?

No matter what goals you set for yourself, protein should be put first in any nutrition program. Once again, we will clarify why they drink a protein shake. Protein is the most important element for high performance in improving physical fitness, it is necessary for gaining muscle mass, for burning body fat and creating muscle relief. It's no secret that a person who plays sports at home or in gym always achieves the best results if you take enough protein. Despite this, non-bodybuilders and non-athletes now understand the benefits of protein. It is needed for the growth of hair, nails and the health of all organs, not just muscles. The only way to understand how beneficial protein can be for you is to try it!

The question of the benefits and harms of sports protein worries people who are starting to seriously train or simply strive to bring the figure to the ideal. Without a doubt, the importance of protein for human life and health cannot be overestimated - it plays a fundamental role in the structure and regeneration of tissues and cells, and its deficiency in the body leads to destructive processes.

A little about what protein is

In sports nutrition, protein is offered in the form of a powder from which cocktails are made. They can be taken throughout the day and thus make up for the lack of protein in the body. On each can of protein powder, the manufacturer indicates an amino acid matrix that determines the concentration of nutrients in the product. Vitamin-mineral complexes, glutamine and creatine are often added to sports protein, which together provide the highest level of supplement effectiveness.

15 undeniable advantages of sports protein

1. The right protein will help you quickly and safely build lean muscle mass and achieve maximum athletic performance.

2. There is nothing superfluous in the sports product - it is a pure protein without fats and carbohydrates, with a low calorie content and a balanced amino composition.

3. Protein satisfies the feeling of hunger for a long time and blocks the appearance of appetite. This effect is achieved by lowering blood sugar levels and increasing the amount of free amino acids.

4. Easy to consume, a protein shake is a great way to go at work, on the road, at home, or at the gym.

5. This is an indispensable product for vegetarians, vegans, as well as for those gourmets who do not like meat and seafood. With the help of sports protein, you can easily gain the required daily protein intake.

6. Maximum simplicity and ease of preparation. Simply mix protein powder with water, milk, or your favorite juice and you're ready to enjoy your protein treat.

7. Sports protein has a high level of biological digestibility, it does not create heaviness in the stomach and does not affect work gastrointestinal tract. Absorbed almost 100%.

8. High-quality protein provides the body with a complete complex of amino acids, the main building material for cells and tissues.

9. Taking sports protein will help normalize insulin levels, both in healthy people and in patients with type 2 diabetes.

10. For athletes, a protein shake is a great source of energy, strength and endurance. It helps to increase the efficiency of the body to the limit and bring the results of training to a whole new level of quality.

11. Protein is the ideal post-workout meal as it is easily digested while blocking catabolism and restoring energy.

12. Protein supplement, unlike standard food products, has a long shelf life. Powder can always be taken with you on the road.

13. Manufacturers offer a wide variety of flavors of protein shakes, so choosing the most delicious is easy: strawberry, banana, vanilla, chocolate, etc.

14. Protein in sports supplements is 100% natural and physiological, therefore it does not cause allergies and is quickly absorbed by cells.

15. Sports protein, when used correctly, is completely safe for health.

5 main disadvantages of sports protein

1. Protein can cause an eating disorder, especially in lactose intolerant people. Therefore, before buying, you should carefully study the composition and give preference to whey protein isolate or hydrolyzate.

2. If you regularly exceed the dose of protein, then there are risks of negative effects on the liver and kidneys. People with chronic diseases these bodies should be attentive to the intake of sports supplements.

3. Sports protein does not contain vitamins and minerals after cleaning. However, many manufacturers specifically enrich the formula protein product beneficial substances.

4. Pure protein tastes rather unpleasant, so manufacturers improve the taste of the product with the help of sweeteners, colors and flavor substitutes.

5. The high price of sports protein makes it inaccessible to buyers with low incomes. There is only one advice here - monitor prices in online stores and look for the best deals.

The benefits of protein for a person are expressed in two directions - this is a rapid build-up of fairly good muscle mass and weight loss.

Many bodily functions, such as metabolism, immune function or the synthesis of certain hormones, are due to protein. It is instantly absorbed and immediately begins to work. Protein shakes are drunk for the purpose of:

• Stamina Boosts
• Rapid growth muscles
• For energy
• Enrichment of the body with valuable substances

Protein as a sports nutrition is most often in the form of a powder. Cocktails are made from it and taken at certain times throughout the day. On a can of powder, manufacturers indicate the amino acid composition of the mixture - the amount of useful substances contained in a concentrated protein. Most often, minerals and vitamin complexes that are useful for athletes, as well as glutamine and creatine, are attached to the protein.

Types of protein

Natural sources of protein are: fish, chicken meat, dairy products, beef, eggs. An active athlete who wants to increase muscle mass needs to consume huge amounts of these foods daily, which is almost impossible. In this case, protein formulations come to the rescue, from which delicious cocktails are obtained, which should certainly be included in his diet.

Depending on the training conditions and goals, you need to choose the right type of protein. According to the type of raw material, it is divided into 7 main types, and the harm and benefits of protein in each case may also differ.

Types of protein mixtures:

Whey (concentrate, isolate, hydrolyzate)- one of the most common and fastest types of protein with an excellent amino acid composition. The protein level, depending on the type of mixture, ranges from 75 to 96, and the most expensive and fastest in digestion is the hydrolyzate.

Casein - is absorbed by the body for about 6 hours and is considered the slowest type of protein. Experienced athletes recommend using it before bedtime in order to restore muscles during the rest.

Soy - has an average digestibility, it is one of the inexpensive types of protein. It helps to lower cholesterol, but is not very popular, as it has a low quality of the constituent protein and vegetable origin.

Wheat - in its characteristics is similar to soy protein. Most often used by people who are lactose intolerant to lose weight.

Dairy is a combination of whey and casein proteins. Due to the unique composition, one part of the mixture is quickly absorbed, and the second enriches the muscles with the necessary amino acids for a long time.

Egg - occupies a leading position in the quality of amino acids and fast digestibility (after the whey type). This protein is not cheap and has a specific taste.

Meat - has high-quality amino acids in a high concentration (35-40). Very quickly and easily absorbed by the body.

Harm

Is protein harmful?

Of course, every person interested in sports nutrition wonders if protein is harmful. Since it is absolutely natural in composition and is made from ordinary high-calorie foods, protein cannot cause harm to the body. The only thing to watch out for when taking protein shakes is a low-quality product. Harm, and not benefit, can bring proteins to a person if they are consumed in large quantities and do not follow the directions on the label.

In long-term studies, it was found that low-quality soy protein may not have the best effect on the state of the body. It contains phytoestrogens - substances similar in molecular structure to female hormones. The use of such cocktails can lead to a decrease in testosterone levels and overweight. Also, we should not forget that the basis of soy protein is genetically modified raw materials, and the intake of such products poses a serious threat to our health.

To determine if a protein is harmful, it is best to familiarize yourself with its ingredients and study the side effects of taking it before using it.

Side effects after taking protein:

• Allergic manifestations
• Kidney dysfunction
• Digestive disorders (flatulence, nausea, vomiting, bloating)
• The occurrence of acne (most often after taking a whey type of protein)
• Overweight and activation of the growth of tumors present in the body (after taking soy proteins)

Any kind of protein is contraindicated for people who have chronic kidney diseases or have an individual intolerance to at least one component of this product.

Benefit

Benefits of Protein

To keep the body in excellent shape, a person needs to consume enough protein. Its amount can be different - this indicator depends on the lifestyle and condition of the muscles. Moreover, we always need protein, as it is consumed even during sleep.

The benefits of protein are as follows:

• It is needed by all vital systems of the body, since with its deficiency, their functions deteriorate.
• Protein must be present in the diet of athletes during the period of muscle building - with its deficiency, muscular dystrophy can develop, which will lead to a partial loss of limb mobility.
• Protein affects the composition and quality of blood, normalizes the level of hemoglobin.
• Proteins provide active work of the body's defenses, forming a powerful immune system.
• Proteins are necessary for a good metabolism in the body, and this is the key to normal weight and proper functioning of all internal organs.
• Proteins regulate hormonal levels, activate brain activity, and promote rapid tissue regeneration.
• Protein helps the body recover quickly after physical exertion, normalizes blood pressure and suppresses hunger.

How to choose a protein

The choice of protein directly depends on the end result that a person wants to achieve. It is best to consume several types of product with different characteristics and digestibility.

According to the degree of assimilation, protein supplements are divided into three types:

Fast (whey)- necessary for severe exhaustion of the body, during active muscle growth and weight loss. Fast proteins are taken before training, at the end of classes and in the morning, when the body is in a strong need for protein.

Slow (caseins, soy proteins)- are used as an auxiliary product for weight loss and muscle gain. They replace 1-2 meals, but they must be taken strictly at the allotted time, best at night.

Complex - contain a mixture of several types of protein, provide nutrition to the body with valuable amino acids, are quickly absorbed, and at the same time enrich the muscles with the necessary amount of protein.

How to take protein

Standard recommendations for use are the same for men and women whose body is susceptible to strong physical activity. In the morning, it is better to take a whey shake, between meals - a complex one, after a workout, whey again is required, and before going to bed - a casein type of protein.

It is best to dilute the protein in water or milk. You should remember the main rule for taking any kind of cocktail: it cannot be diluted in boiling water, otherwise the protein will curdle. It is strongly not recommended to consume a large portion of proteins, since the digestive system may not be able to cope with such a load and not absorb some of the substances.

Dosage of protein per day for building muscle mass:

• Medium build - 300.350 g
• Prone to fullness - 250.300 g

• Slightly overweight - 250.300 g
• Obese women - 180.250 g

For people weighing more than 100 kg, the daily protein requirement should be calculated in the amount of 4 g per 1 kg of body weight.

Protein for weight loss

In order to lose weight and build relief, you need to choose a protein with a minimum amount of carbohydrates and fats in the composition. The best in this category is protein isolate - the amount of these substances in the preparation is zero. Such a cocktail is taken in the morning, before training and at the end of it. In parallel, it is recommended to take high-quality fat burners.

The norm of the use of protein formulations for weight loss:

• For men - within 130.160 g
• For women - in the amount of 100.140 g

Correct and accurate information about the types of this product, about its norm per day and recommendations for admission will completely eliminate questions about whether the protein is harmful and how it should be taken. The main rule during the course of taking this supplement should not be neglected: it is impossible to completely replenish the body's daily protein requirement with protein! Valuable substances should be supplied in an amount of 50% with food, and only the remaining 50% can be replaced with protein preparations.

Reading time: 4 min

Most athletes sooner or later face the question of taking sports supplements. Today we will talk about the benefits and harms of protein, which is the most popular product among fitness enthusiasts.

Protein is a powder that is high in protein (typically 60-90%) and low in fat and carbohydrate. Most importantly, it is an easily digestible protein, which is why it is so popular with people involved in sports. Protein is an ideal assistant for your muscles, because they need nutrition and building material during exercise.

Pros and cons of protein

But like any product, protein powder has its pros and cons. Let's take a closer look at the arguments about the benefits and harms of protein.

Top 15 Benefits of Protein

It is unlikely that the protein would have gained such popularity if it were not for a number of convincing arguments about its benefits:

1. Protein promotes muscle growth, which means achieving maximum sports results.
2. This is an exceptional product because it contains protein without large amounts of carbohydrates and fats.
3. Helps suppress appetite by lowering blood sugar levels and increasing levels of free amino acids.
4. It is a great option for a snack at work or at home.
5. You can easily get your daily protein intake, which is especially important for vegetarians and non-special lovers of meat and fish.
6. Protein powder is easy to consume. It is enough to dilute it with milk or water, and the protein meal is ready.
7. Quickly and easily absorbed by almost 100%, does not create heaviness in the stomach.
8. Gives the body a complete complex of amino acids.
9. Normalizes insulin levels, both in healthy people and in patients diabetes second type.
10. Helps athletes increase their endurance, strength and energy.
11. You will finally close the question for yourself what to eat after a workout. Easily digestible protein will be an excellent solution after sports.
12. The powder is convenient to store and you can always take it with you. Unlike milk and cottage cheese, it is not a quickly perishable product.
13. Proteins are most often sold with additives, so you can choose the most preferred flavor for yourself: chocolate, strawberry, vanilla, etc.
14. The protein contained in sports supplements is of natural origin and is completely physiological in relation to the human body.
15. Protein is safe for health, if you do not exceed the dosage and exercise.

Top 5 cons of protein

But the disadvantages of protein, like any other product, also have:

1. Protein can cause eating disorders. Especially at risk are people suffering from lactose intolerance. But this can be avoided if you buy supplements without the content of this component. For example, whey protein isolate or hydrolyzate.
2. Overdose of protein can adversely affect the functioning of the liver and kidneys. If you suffer from diseases of these organs, then it is better to limit the intake of sports nutrition.
3. Protein powder is practically an “empty” product that does not contain vitamins and microelements. True, there are exceptions when manufacturers specifically enrich it with useful substances.
4. Because of high cost, not everyone involved can afford regular purchase of sports supplements.
5. Pure protein is not the most palatable product. To improve the taste, manufacturers add sweeteners, flavor substitutes and dyes to it.

As with any other, even the most natural products, you need to know the measure. We offer you some simple tips on how not to wrap a very worthwhile protein product to the detriment of your health.

1. Try to count the rate of protein consumed, taking into account the protein. Its amount should not exceed 2 g per 1 kg of weight (for example, a maximum of 120 g of protein per 60 kg of weight).
2. Do not replace protein powder with a full lunch and dinner. This is just a protein food supplement.
3. Better to consume sports supplements only during the period when you are actively involved in sports. Otherwise, the protein simply will not be digested.
4. If you have kidney or liver problems, check with your doctor before taking protein.
5. Do not exceed the recommended dosage, namely 20-30 g of protein at a time.