Not too long ago, I was drawn into an internet discussion regarding optimal protein intake. In the comments there were all sorts of opinions clashing - a 14-year-old boy was promoting 2.8g of protein per kilogram of body weight. A second 14-year-old boy countered that 0.5g per kilogram was plenty.
I have started to take an interest in this myself, so I would like to share the results of my research with you in this article.
How much protein to take in daily?
There is still speculation about the optimal protein intake. However, most studies and scientific experiments agree on an intake of 1.6g to 1.8g of protein per kilogram of body weight for a strength-trained athlete. This was confirmed, for example, by the Journal of the International Society of Sports Nutrition, which in 2006 examined 3 groups of athletes with different protein intakes.
Those who ingested the most protein had a negligible fraction better results than the group with the aforementionedbut this was attributed to chance rather than the effect of increased protein intake.
Giving more protein on training days?
One of the most common mistakes athletes make is increasing protein on non-training days (the most common argument is 'to help the body recover better.") and, on the contrary, reducing carbohydrates. However, from a logical standpoint, it should be exactly the opposite. You should be taking in more protein on training days than on non-training days. The reason is simple, the body uses amino acids during exercise, the source of which is protein from the diet, and therefore more of it is needed on a training day.
However, one could equally argue that muscle glycogen, a storage polysaccharide, is also consumed during training. The fundamental difference, however, is that glycogen takes considerably longer to replenish. If you take in more carbohydrates on a non-training day, glycogen will have time to synthesize from glucose through a process called glycogenesis and you'll have more energy for training tomorrow.
Conclusion: increase your protein intake on a training day and decrease your carbohydrate intake compared to a non-training day.
Now let's look at the risks associated with excessive protein intake in the diet
A big problem is the removal of vitamins and minerals (e.g. Zinc, B vitamins,...) , which are needed to break down the accumulated amino acids, out of the body. Protein is the only macronutrient that has nitrogen attached. Therefore, there is a risk of nitrogen overload. This results in the body and excessive excretion of urine, and therefore an increased risk of urinary stones.
Excess protein combined with the amount of salt in the body can increase blood pressure. Last but not least , excessive protein intake in the diet can put a strain on the athlete's kidneys and liver. Some theories suggest that excess protein may cause osteoporosis, but no scientific study has confirmed this.
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Insufficient protein intake carries big risks
The first, easy-to-spot sign is a constant craving for sweets. This is the body's way of asking for a quick boost of energy because it didn't get the necessary dose of protein in the previous meal. Sweets, as most of you know, are also associated with constant energy fluctuations because the body's insulin levels are constantly changing.
Why do we need to take in protein?
But protein is not only the building block for our muscles, but also for our hair and nails. If your nails break very easily and your hair falls out in large numbers, it is possible that you are taking in less protein than your body needs. Certain amino acids are sources of immunoglobin, so there is also a risk of a serious weakening of the immune system if there is a deficiency.
The last fact worth mentioning is muscle and joint pain. If you suddenly reduce your protein intake, your muscles will start to weaken and the body may start tocollagen (the protein that is most abundant in the body), which would lead to reduced protection of the joint capsule, tendons and ligaments. If your body is not able to recover as it should after a workout, you may need to increase your protein intake. Fortunately, for most of us bodybuilders who are trying to bulk upto gain muscle mass, insufficient protein intake is almost impossible.
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Conclusion
I hope this article has enlightened you on the recommended protein intake and why it's good not to overdo it, but not to underestimate it either.
In conclusion, I would like to add that this article is only for people who do not use anabolic steroids, buthormones, or other banned substances, because for them the intake of all nutrients is in completely different spheres.
How many grams of protein per day to take? (Video):
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.