The consumption of proteins
- valentinlouispro
- 29 nov. 2020
- 3 min de lecture
We find proteins in the muscle, of course, in the skeletal muscles and organs, and we can also find in the skin and blood. We consider them as essential nutrients because of amino acids, a term that we usually meet when we deal with bodybuilders. Our body needs amino acids in order to create molecules.
We need proteins because it sustains the muscular synthesis, but at first because this is one of the main sources of nutrients that our body needs for “daily operations”.
Studies have shown that there is absolutely no issues regarding a high consumption of proteins. Indeed, in 2016 a study conducted by Jose Antonio & Al has confirmed such idea. They said that “Our investigation discovered that, in resistance-trained men that consumed a high protein diet (~2.51–3.32 g/kg/d) for one year, there were no harmful effects on measures of blood lipids as well as liver and kidney function. In addition, despite the total increase in energy intake during the high protein phase, subjects did not experience an increase in fat mass.”
They also mentioned the fact that heavy resistance training coupled with high protein intake would result in a better body composition.
Nevertheless, it seems like consuming that amount of protein, would not be efficient for muscular gains, and in the long run, it can be unhealthy. In fact, the idea is also to consume protein that is qualitative: maybe should we consume less protein but better one. All the sources don’t have the same absorption. Digestion is a indicator, bio-disponibility as well and finally the fact that they have a complete aminogram (al the amino acids).
1.6g/kg is enough
The current best value for muscle synthesis would be about 1.6 gram per kilogram of body weight. Lots of researches have been conducted regarding such topic: Tarnopolsky & Al (1992), Walberg & Al (1988) or Lemon & Al (1992).... Besides, Hoffman & All, in 2006, have confirmed that a protein intake exceeding 1.6g/kg would lead to insignificant strength improvements.
The source is as much important as the amount. We would recommend to consume the following source: eggs, (soaked) lentils, dairy products, mushrooms or green leafy vegetables, fish and shellfish…
What about protein powder?
This is a common preconception that is still anchored in people’s mind. Indeed, of course for people affected by kidney failure, a high consumption of protein can be an issue, and the usual advice is to reduce such amount of protein. For people without any kidney failure issue, it seems like it is not a concern. In fact, a high consumption of proteins induces an increase of the glomerular filtration flow (blood filtration from the kidney) as well as the size of the kidney(s). But this is a basic adaptative process. There are no reasons to worry about it.
Related consumption
Last but not least, it is recommended to eat a source of protein AND a source of carb. We speak about the insulin secretion of protein. By consuming only proteins, insulin will increase and the blood sugar will decrease (before stabilization) but our body doesn’t need such process. A qualitative source of carbs consumed around the protein intake is a good idea, and optimal to prevent usuless process to be operated from our body.
CONCLUSION
To conclude, we would recommend a certain amount of protein, and more particularly about 1g/kg er day for people who do not perform any specific training as protein intake is necesary to maintain bones, muscles and organs. Therefore, for people who train, we would advise a 1.6g/kg per day as a value of the optimal protein intake for muscle recovery.
SOURCES
- Beyond Fitness
Thanks for reading :)
Valentin
Nice focus on protein quality and a great contribution of knowledge! Thank you for sharing! :)