Is it safe to use protein drinks and similar protein- based products?
Proteins are not only food, they are main component of our body. All parts of our body contain proteins, organs, bones, nails, muscles, hair, etc. There are functional proteins which have specific tasks in body. There are: Enzymes (proteins which help with speeding up of chemical reactions), Antibodies (proteins that help with defending body from diseases), Hemoglobin (proteins that transport oxygen), Hormones (these proteins have lots of different functions in body), etc. there are lots of other types of proteins. Proteins are made of carbon, hydrogen, nitrogen and oxygen. Because of nitrogen it is possible to differ proteins from carbohydrates and fats.
Too many proteins are bad. Body takes only what it needs, rest is used as energy. And the part that is not used, because proteins contain fats, cause our body mass to increase. Also people shouldn’t consume only meat and don’t consume vegetables at all. Also there is always a question “If I consume more proteins, will my muscles be bigger?” Muscles are made out of proteins, and we need them for development of them, but too many of proteins cant build up muscles by them selves. Muscle mass can improve only by practice, not by consumption of proteins.
Most people think that carbohydrates and sugars will improve their work of brain, or calm them down. But the in reality proteins are the ones that affect brain to work. For good work of brain people shouldn’t eat things that contain lots of sugar, they should eat something with lots of proteins. Of course not proteins in any kind of food, people should eat food like fish and turkey meat because of low fats. Fats affect brain in way that brain wants to relax, to sleep. Proteins don’t make brain work harder, it just prevent carbohydrates from making brain to relax.
In sports like bodybuilding and weight lifting proteins are needed for getting high muscle mass. People with average weight have intake of proteins of 70grams. This makes sportsmen diet different from ordinary people, sportsman need more proteins. Some body builders and other athletes have recommendation of higher intake of proteins. High intake of proteins for people who have problem with kidneys can make problems. Too many proteins can harm their health in different ways for example they can get overweight or diabetic. Also high levels of nitrogen and amino acids can be toxic. Proteins that cant be used by body, if there are too many of them, are excreted from the body by urinating or they divide from amino acids into ketones or glucose.
There are three ways of calculating how many proteins does the body needs, per kilogram of body weight per day, macronutrient percentages, and absolute amount of proteins per day.
Protein by body weight differs from sport to sport. Even though average adult male needs less then 1 grams of protein per kilogram per day, average sportsmen need 2.0 grams of protein per kilogram per day.
Macronutrients are proteins, fats and carbohydrates, three most important elements in human diet. Average body builder needs 2 grams of protein per kilogram per day, if he has 100 kg he needs 200g of proteins per day. Diet that needs 4000 calories per day (for heavy training) contains only 20 percent proteins (in case of 200g of proteins). For 200g of proteins athlete need to eat 600g of chicken, what is a lot, so it is easier to use protein drinks.
Proteins by daily intake. Intake for an adult male of 100 kilograms is 80 grams/day (0.8X100), we can see that 2 grams/kilogram/body weight/day for 200 grams total is substantially higher. Women require a bit less, but more during pregnancy.
There are two types of proteins, fast and slow. They differ in how fast can amino acids get transported to blood and how quickly they then get assimilated into muscle. This doesn’t affect long term muscle building, but it affect short term muscle building.
Last few years from bodybuilder communities expanded the term whey that can be purchase in can, bags, like beverage, available in power plates. No doubt, whey is used a lot and it is a trend.
Popularity is attributed to recent discovery that the protein obtained from whey is extremely efficient at muscle building. On the other hand there is also an opinion that a large part of the importance of protein obtained from whey attributed to advertising campaigns of companies that deal with food Production Company. However, the fact that whey proteins caught attention of all physicians, scientists, nutritionists, coaches, athletes, and especially bodybuilders. The biggest crowds created the fact that more and more bodybuilders holding that whey is the best source of protein. Bodybuilders are not alone in that idea. Scientific studies also attach importance whey products that really work at building muscle. Research confirms that bodybuilders and other athletes in general need much more proteins. Even in scientific circles of experts agree that athletes and bodybuilders required daily allowance of proteins from approximately 2 g per kilogram of body weight. Like bodybuilders, we need more proteins for several reasons. Keep to the two most important: the recovery and growth. With heavy training, you will spend the muscles. Rest your muscles will recover. But, without adequate input proteins muscles will not grow. The daily need for protein we can replace with a varied diet.
If the recommendations are at least 2 g protein per kilogram of your weight. Means that a man of 90 kg should take at least 165 g protein daily, in 5 to 6 small meals, each 2 to 3 hours. Consuming 5 to 6 small meals a day is easier than you think. Needed only a small change of habit.
Taking an instant mix of proteins between breakfast and dinner, and another between lunch and dinner, and assuming that you start the day early enough, you can consume the next meal of protein before going to rest.
While the WPI (Isolate) higher concentration than WPC (concentrate), should be taken into consideration and speed decomposition of certain types of proteins in the organism. So choose what is for your money, and your needs, the best.
There are lots of different supplements, but probably the most important are protein supplements. Also these supplements don’t have any negative side effect, unless you take too much, or you have problems with kidneys. Also proteins are most important part of diet, because they are main thing for building the muscles beside exercises. Because without proteins, there is nothing to make muscles.
Also there is a question “Why do we use protein supplements if we can get proteins through the food?” We can get proteins through the food, but we cant get enough. We would need to eat much more to get enough proteins only by food. By supplements we can get proteins I less than a minute. Of course people should take proteins mostly from food, because it is more natural. But because of intense training, proteins can be used.
Here are some benefits of protein supplements given by a body builder:
- “Protein supplements are high in BCAAs
- Protein supplements help increase lean muscle mass
- They mix up in seconds
- It’s one of the cheapest ways to get (or increase) your daily protein intake
- The taste has improved a lot, some even take like milkshakes!
- You can mix protein supplements with real food for meal replacements
- Protein powders are absorbed quickly by the human body
- Whey protein contains high amounts of glutamine
- Whey protein is an excellent source of the essential amino acid, leucine.
- A good whey protein isolate (WPI) will get you the most amount of protein in the lease amount of calories, even less than high protein foods!
- There is a huge range out there, a powder to suit anyone and any goal
- Protein powders aid in muscle repair and recovery
- Protein powder help increase your metabolism, which can aid in fat loss
- Protein supplements make creatine taste OK
- It may help T-cell activity and decrease wasting tissues during illness and increase well-being and the speed of overall recovery.
- A good protein powder is the fastest way to get protein post workout
- Some protein powders suit those who are lactose intolerant
- Whey protein helps prevent cancer
- Protein supplements contain bioactive components that help stimulate the release of two appetite-suppressing hormones: cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1)
- Whey protein is a great protein source for vegetarians who may find it hard to get enough protein in their diet
- Taken before training, protein supplements can help prevent muscle wastage
- Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body
- Protein supplements support a healthy immune system
- Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream
- Casein supplements release protein slowly, ideal for before bed and MRPs “
We can conclude that proteins don’t have any negative side effects on body if they are taken properly. Only other thing that might affect health is quality of product, but also that is determined by the user of protein products, he can chose which to use. Even though it is more natural for people to get proteins by food, they need those supplements because they cant get enough proteins only by food, they would get to much fat or other things they don’t need, and of course it would be too much food for them.