The most popular type of sports nutrition is undoubtedly protein nutrition. Proteins are used both in muscle building and in training, because they satisfy the feeling of hunger and inhibit catabolic processes in the muscles.
The disadvantages of protein include both its high price (comparable to a normal portion of protein in the form of meat) and the risk of allergic reactions. At the same time, we note that the protein itself is not harmful – only secondary components and excessive consumption are dangerous.
What is a protein?
Strictly speaking, protein is synonymous with the word “egg white”. Sports protein, on the other hand, is a supplement that makes it easier to build muscle during strength training. The raw material source for the production of this protein is mostly cow’s milk, which is free from water, fat and other impurities.
It’s important to understand that protein should supplement your daily protein intake and not replace a regular meal. Dieting for muscle growth not only means getting plenty of sports protein, but also diet variety and food control.
Despite this, consuming protein powder has a number of advantages over traditional protein foods – most notably, we’re talking about a faster rate of absorption. Ease of use is also a factor – it’s easier to drink a protein shake after a workout than it is to eat a portion of meat.
What does protein do?
- stops catabolic processes
- helps you build muscle faster
- accelerates the supply of protein to the body
Is protein good or bad?
There are many myths about proteins: from the fact that they are not healthy to the fact that without them you cannot grow muscles. The truth, as always, lies somewhere in between. Careful nutrition allows you to gain mass without protein, damage is observed only with individual allergic reactions.
Accordingly, the cost of a serving of good protein is comparable to the cost of a serving of other protein products (meat, cottage cheese, eggs) – except that they contain not only protein, but also vitamins, minerals and other nutrients important for growth. . eyebrow.
Eating too much protein can also be harmful. A similar protein breakdown product is ammonia, which the body only needs in minimal amounts. Too much protein (and too much ammonia in the blood) leads to toxic liver damage.
How much protein do muscles need?
For muscles to grow successfully during strength training, the body needs about 1.5-2.5g of protein per kg of body weight. The source of this protein can be both sports protein and normal protein food – the protein itself does not provide any additional benefit.
Yet taking a protein shake right after a workout disrupts the catabolic processes in your muscles and helps you recover faster. Most often this is 20-25g of protein with the addition of 3-5g of creatine and carbs for faster muscle growth.
If the goal is to gain weight as quickly as possible, you need a post-workout cocktail that, in addition to protein, also contains 40-50 g of carbohydrates (eg in the form of maltodextrin) – or a gainer ready to use. But in this case there is a risk of subcutaneous lubrication.
What is the best protein?
Because protein is the best-selling form of sports nutrition, there are hundreds of different brands that vary in composition and price. When choosing a good protein, it is important to pay attention to the protein content per 100g of product: it is usually indicated “per serving” and can vary.
When it comes to potency, most protein types are similar – the differences tend to be more in texture, ease of mixing with water, and taste. At the same time, inexpensive brands are characterized by a low protein content in proteins and a low degree of purification.
Separately, we mention casein – “slow protein”. Usually, manufacturers recommend using it at bedtime or during prolonged abstinence from food. However, scientific studies suggest that the processes of its absorption differ little from the absorption of normal proteins.
Protein – harm and side effects
Most of the side effects that occur when using protein are not related to the product itself, but rather to the low level of purity of the raw and minor ingredients. We talk about lactose but also sweeteners, thickeners, colorings and flavorings.
If you are allergic to lactose (or casein, another component of milk), protein intake can cause various stomach upsets. As for the secondary components, individual intolerance is quite common, but this in no way means that the protein is harmful.
Protein side effects:
- stomach upset
- the appearance of acne
- dry mouth
- rash and other allergic reactions
Who is protein dangerous for?
A contraindication to the use of sports protein is the presence of an allergy to milk and its components (lactose and casein), except for brands with the most complete purification. Also, protein is not recommended for chronic diseases of the liver, kidneys and gastrointestinal tract.
However, according to numerous studies, protein intake (in sufficient quantity) does not pose a health risk for most people, including pregnant women. Most side effects are related to intolerance to secondary components.