In order for muscle mass to grow, it is necessary to follow a good diet high in calories and protein. But how much protein should I take?
In recent decades, the popularity of bodybuilding Black Label X has been growing surprisingly throughout the world, to the point that today we can find in virtually any city, however small, people who are dedicated to this discipline, and either as part of your profession or simply as a training method and to improve your physical health.
Following the increasing number of people who decide to join a gym, the fitness community is also increasing and therefore, the industry is the most benefited when we talk in economic terms. And the greater the number of people practicing sports, the greater the potential clients willing to spend a good amount of money to buy their supplements and thus obtain more optimal results.
Protein powder is perhaps one of the most popular supplements, regardless of whether it is men or women who spend several hours a week training their body, and that is that as we know, so that the muscle mass can grow, it is necessary follow a good diet high in calories and proteins that are difficult to consume through a regular diet.
Of course, being a supplement so characteristic of the fitness community and athletes of other disciplines, much has been speculated about its function, mainly by people outside it that even come to believe that these types of products are actually steroids. that do nothing but cause harm to the human body.
And this is precisely what creates the doubt about whether proteins are good or bad. What does science tell us about it?
3 key points about protein powder that you should understand
First we must understand three key points that can help us to get a closer idea to answer these questions.
A high protein diet that includes the intake of protein powders does not necessarily have to be unhealthy, because in fact, these can bring a long series of benefits to the body, not only for increasing muscle mass, but also for carrying out other vital processes of the organism.
Despite this, powdered proteins are not as nutritious as a balanced meal and can even be annoying for the stomach, especially for those who suffer from lactose intolerance.
Diets high in protein should not be based mostly on the consumption of this macronutrient, but refers to eating a protein intake of between 30 and 35% of the total diet, compared to the 20 and 25% they occupy in diets For average people.
The main benefits of protein
There are many reasons why you can include the consumption of protein supplements in your diet, such as:
- They are economical, versatile, tasty and easy to make
- Unlike the proteins found in foods such as meat, protein powder can be digested more easily, making its assimilation much faster and more effective.
- It contains all the amino acids necessary for building muscle mass.
- Due to their high protein content (worth the redundancy), they are excellent to calm the constant appetite.
- They help to gain muscle mass and lose body fat.
- They maintain muscular stability even over the years.
- Increase daily energy levels.
- They facilitate recovery and muscle repair after strength training.
- It is available in multiple versions (casein, whey, rice, soy, egg and meat), so they adapt to the lifestyle of each person.
How much protein to consume daily?
Symbolically and as mentioned above, the ideal would be to consume proteins around 30 and 35% of the total diet. This translates into an intake of between 1.4 and 1.8 grams of protein per kilogram of athlete’s weight , which is an excellent figure to maximize strength and muscle gain , according to a study by McMaster University.
This amount could even be higher in special cases, such as when performing high intensity workouts very frequently (up to twice a day) or when being on a fat loss plan. Other factors also influence such as the increase in energy levels, glycogen availability, intensity, duration and type of exercise, protein quality, history of physical activity, meal times, gender, age, among others. .
In exceptional cases, putting as an example, a diet followed by an elite bodybuilder, could be made up to 40% of its total protein, which would be equivalent to eating between 150 and 200 grams of protein daily.
Are there risks from the consumption of protein powder?
There are many myths regarding protein consumption, even today where access to information is too easy.
Many people still have the belief that eating a lot of protein can be harmful to health, as it could increase the risk of kidney disease, osteoporosis or even develop cancer. However, the story is totally different.
It is true that kidney-related diseases can lead to a decrease or complete restriction in protein consumption, however, so far, no study has shown that eating a high protein diet can cause kidney damage.
On the other hand, it has been shown that protein consumption can help prevent arthritis, while no study links the occurrence of this disease with protein intake.
Even so, it should be borne in mind that these data are attributed to the consumption of proteins from natural foods; But what about protein powder?
In this case we must bear in mind that the protein in the supplements is processed in the same way as the protein from meat and other foods that we consume normally. Because of this, its use is not only limited to people who are looking for a greater build of muscle mass, but it is also recommended to balance blood sugar levels, bone density, body composition and Repair of other tissues.
And, unlike what many believe, protein consumption poisoning is not as frequent, even in people who work in professional bodybuilding. For this to be possible, one would have to consume an exuberant amount of protein a day; much more than one can imagine.
However, the risk is always present, as some people become more susceptible than others and for that reason it is advisable to consult with a health professional before including any supplement in the daily diet.
At some point in history a lot of controversy arose over the fact that some companies were responsible for the distribution of whey protein with high levels of mercury, arsenic, cadmium, among other substances harmful to the body. Taking this into account, when choosing a specific product, we must know some points such as:
- The seniority of the company
- Your reputation before customers
- What is the exact content of the formula used in your products
- The reason why certain items have been included in each product
- Having answered all these questions, now the most important thing comes …
How much protein is a lot of protein?
Eventually, protein consumption can lead to side effects ranging from small stomach upset to the development of kidney or even gastrointestinal diseases.
To give us an idea about how much protein it means to eat too much protein, we must go back to the base of all the diets high in this macronutrient ; that is, the consumption of it should not exceed 30% of total calories and, in extremely unique cases (here only bodybuilders, weightlifters and other high-performance athletes enter), 40%. A figure that symbolizes these percentages could range between 40 and 50 grams of protein as the maximum recommended to consume daily.
Moving from these units may not pose a great risk, because the proteins that the body does not use are discarded through the urine. The real problem arises when this practice is repeated over and over again; So do it on more than one occasion, week by week, it will lead to the appearance of kidney diseases and certain digestive problems.
However, the reason for not exceeding the aforementioned percentage lies not only in the occurrence of diseases, but also in the nutritional gaps that may appear along with the practice.
And it is that powdered proteins are characterized by being simply that: pure and quality protein that, unlike the protein found in other foods, are accompanied by other nutrients such as vitamins and minerals, carbohydrates and fats. A common example is the protein in animal meat that has large Black Label X Reviews amounts of B vitamins and is so necessary for the body’s vital processes. The deficiency of these vitamins can cause fatigue, excessive tiredness, irritability, stress, among other conditions.
Another example is that of the proteins that come from the egg or legumes in which the case of the latter are accompanied by fiber, minerals and compounds such as L-carnitine, iron, creatine, coenzyme Q10, among others.
Eating protein is essential for a healthy lifestyle, regardless of whether we practice a sport of strength or not. However, the consumption of this should always be followed in moderation, trying to adhere to the guidelines already mentioned above, this in order not to alter the nutritional balance to optimize the functions of our body.