protein is an ideal supplement for a diet or Muscle building. Proteins are among the macronutrients with carbohydrates and fats, all of which are vital to the body. Especially for an athlete, it is important that he knows exactly what proteins have for his body, how proteins work and how much protein can be taken without it having a harmful effect on the organism. Here are 10 key questions that all relate to supplementation with proteins.
1. Is it true that the body can process only 30 grams of protein at once?
It has been public opinion for several years that the body can only ingest and process a certain amount of protein at once. This is not quite true. For digestion, it does not matter if you take 100 grams or 30 grams of protein in a meal. Nevertheless, about 30 grams of protein in a meal are completely sufficient so that the body can be supplied with the necessary amino acids for the next few hours.
2. Can many proteins promote muscle growth?
Yes, but only to a certain extent. Not all the proteins you take on a daily basis actually help build muscle. However, it is important that your total daily calorie count is at least 30 to 35 percent protein, otherwise you can not promote protein buildup. The recommended amount for daily protein consumption in an athlete is around 2 grams of protein per kilogram of body weight.
3. Is high protein consumption stored as fat?
If the proteins are actually important for muscle growth, then you can actually eat too much protein without any problem! This thesis should be treated with caution. If you consume more protein every day, you also eat more fat and carbohydrates because these nutrients are all taken together in each meal. The excess of carbohydrates is then mainly responsible for filling the fat deposits in your body. You should therefore pay close attention to which protein resource you use in your meals for your muscle growth.
4. What is the best source of protein?
This is not an easy question. Before we can answer this question satisfactorily, you should understand something about the quality of each protein. There are the so-called "complete" proteins that contain all nine essential amino acids. Essential amino acids can not be produced by the body itself and therefore have to be supplied to the body through food. Most foods, such as meat, fish or dairy products, contain complete proteins. These foods are great sources of protein as they are all made from natural resources. Furthermore, the quality of the protein is also measured according to the biological value or the Protein Digestibility Corrected Amino Acids Score (PDCAAS). The PDCAAS test is a preferred method in chemical laboratories to accurately measure the quality of the protein. The best value for the protein is indicated by a "1". For example, the Whey protein, protein or soy protein were awarded this rating.
5. Does protein powder lose its consistency when used for cooking?
When the protein powder is heated, it loses certain properties from a certain temperature, but it does not affect the uptake and utilization of amino acids in the body. This means that baked protein bars, muffins or even a baking chicken are still suitable for the uptake of proteins, since the amino acids can be absorbed equally in the cold or warm state of the protein. The nutrient values remain constant even at high temperatures.
6. Does taking a lot of protein have a negative effect on my bone structure?
There is a study that has empirically demonstrated that the high intake of protein from animal products can cause a reduction in calcium levels in the body. This calcium deficit would then trigger a decrease in bone density, which can then lead to discomfort in the bone skeleton again. However, it was also shown that a long-term increase in protein intake would lead to an increased bone density, which would be a health advantage, especially in older people. If you add a lot of vegetables and fruits to your daily protein requirement, then you also have no problem with a possibly occurring calcium deficiency due to too much protein.
7. Can high protein consumption put strain on my kidneys?
If you have chronic kidney failure, then you should definitely avoid high protein intake. Therefore, it is best to consult an experienced doctor who can give you competent information before you start with a protein diet. Otherwise, taking a lot of proteins does not have a major health impact on your kidneys. Make sure that you always drink a lot, so that the kidneys are also well touched. It is therefore necessary that you also drink at least two liters of water per day in addition to your protein shakes.
8. Are there any other reasons for a high protein dose besides sport?
Increased protein intake is said to have been proven in people who suffer greatly from stress. Another important reason for a protein supplementation is a diet, as a significantly reduced calorie intake also significantly affects the muscle mass. The body seeks energy and gets the necessary energy also from the proteins in the muscles. It is therefore useful and also necessary that an increased protein intake is integrated into the diet so that an impending muscle loss can be prevented.
9. Is protein from food better than a chemical protein powder?
Both sources of protein have their advantages. Since the protein powder from the laboratory has now proven to be a high-quality dietary supplement with excellent values, it is certainly an ideal replacement for natural products. Protein Powder has the benefit of allowing you to adjust and add exactly the desired dose per gram to your meals. You can quickly mix a high-quality protein shake, which you can then take as a complete pre- or post-meal. In addition, your day can be filled with protein meals such as chicken or beef and fish.
10. Who needs more protein: weightlifter or endurance athlete?
Normally one should assume that a weight lifter needs a higher need for proteins than the endurance athlete. The slim and well-trained endurance athlete also needs good muscles for his long walk, so he needs an increased energy requirement, which should also consist of additional proteins. The strength athlete needs more protein as a basis for his muscle and mass building. Proteins are therefore an important macronutrient for all athletes and should therefore be part of every athlete's diet.