Protein is a chemicals. Just like lipid, carbohydrate, and calcium carbonate. This joke has some truth. All macronutrients are chemical substances. Generalize, you are the same chemistry, only with the prefix “bio”. But should see a few broadcasts on Russian television about sports nutrition and you will understand the humor is not appropriate. Scientists with a serious face to talk about the dangers of sports nutrition. On the Internet things are even worse. Attack of some of supporters of natural training on the cottage cheese and buckwheat accidents bodybuilders, mutual throwing heavy arguments like “all the chickens will not save enough”, or “from protein the liver will fall off.” Plus poor pitoreske who have recovered from the portions are not at the moment drinking a protein shake, and their rich allies that can’t get… the Whole story of protein is a tale about false advertising. Open any magazine for bodybuilders, and after 15 minutes you will believe that without banks of protein to build muscle will fail.
In fact, protein is invented for those who cannot eat my daily amount of protein. The reasons may be different – poor digestion, inability to eat a lot because of work, and struggle with the monotony of the diet. Beginner fitness weighing 70 kg should eat about 140 grams of protein if he actively trains. The average person with food consumes about 90. Why not have 2 cocktails? Opponents of sports nutrition will tell you a thousand stories, from which it follows that anything that is not cheese and chicken – bad. Actually, it’s not so simple.
Important: sportpit and anabolic steroids are two different things. The protein consists of a standard protein, such as in food, baby food and milk. There are no secret, anabolic steroids, it does not add. Horror stories from ignorant people.
- 1. What is protein
- 2 the Effect of protein on the body
- 3 Production of protein
- 4 Protein – benefit or harm
- 4.1 the Use of protein
- 5 Myths about the dangers of protein and exposing
- 5.1 Protein – not for women
- 5.2 Damage to the liver
- 5.3 Harm digestion
- 5.4 Natural food is just better
- 5.5 Food cheaper
- 5.6 Sports nutrition for athletes
- 5.7 Protein harmful for potency
- 6 When the protein is really harmful
- 6.1 Does, the side effects are completely absent?
- 6.2 Research the harmful effects of protein on the body
- 7 Carcinogenic effect and protein intake
- 7.1 Protein and breast cancer
- 7.2 ovarian Cancer and protein
- 7.3 prostate Cancer
- 7.4 Cancer of the larynx
- 7.5 stomach Cancer
- 7.6 Cancer of the pancreas
- 7.7 kidney Cancer
- 7.8 Colorectal cancer
- 8 Harmful if the protein in large doses
- 9 is it Harmful to take protein at night?
- 9.1 the Harm to adolescents
- 10 15 advantages of protein
- 11 5 the main disadvantages of protein
- 12 Tips for protein intake
What is the protein
If we are talking about the term is a protein. We can say “beef protein” and “protein in chicken”, and we are right. In terms of sellers sportpit is a special additive, the purpose of use of which is to compensate for a deficiency of protein, that is to obtain all the necessary amino acids from food. Protein allows you to adjust the diet of those who do not like meat or fish. Recently, many athletes have become include in your diet more comprehensive protein, as it is cheaper the same chicken Breasts.
Intake of protein an adult – 1.5 g per 1 kg of body weight, if we are talking about fitnessista. The bodybuilder need 2-2. 5 g . Moreover, on drying of protein should be more to prevent surges of sugar, and bouts of hunger. Besides, extra protein helps with catabolism.
The effect of protein on the body
The most vexing question, which can only hear from the seller of sports nutrition: “how much will I gain with a single jar of your wonder wash?” For industry professionals it sounds like a bearded joke, but many fitness enthusiasts are still trying to find some magic number of increase.
Now, with the addition of protein to the diet is digested in the same way as the normal protein. It is broken down into amino acids, they enter the bloodstream and nourish our muscles, ensuring recovery. And yet – helps to recover the immune and hormonal systems. Protein is essential for anyone, not only for the athlete and fitnessista. The mechanism of protein through the gastrointestinal tract into the blood. No options for an immediate release of amino acids into the muscles there.
The protein produced from beef, peas, rice, soybeans, eggs or milk. The most valuable whey and beef.
Interesting fact: the production technology sportpit resembles the production of baby food.
The easiest to manufacture – whey protein. First, the plant separates the milk, getting whey and casein. Serum sublimates, and the result is a well-known powder. Then it is enriched with vitamins, add a sweetener, thickener and scent. In the production of proteins often use guar gum. This fiber, which allows us to drink a thick protein shake, which is very similar to milk.
The most complex in the production of vegetable proteins. They undergo several stages of processing and fermentation, so we can enjoy their taste. The usual products of vegetable lines are still inferior to whey. But beef protein is not similar to the broth. The taste is quite on the level of the milk, but the popularity is not because of their high prices. In the US, it has become fashionable, thanks to the trend of “crossfit and the paleo diet”.
Without a doubt, separation of milk and whey sublimation are processes that require some chemical reactions. From this position before us, pure chemistry. But other than that it is also involved. When the cheese cook cheese factory, or the brewery – beer, the chemistry works too. So do not hurt the protein, it is not alone in his “chemical” origin.
Protein is benefit or harm
Everyman has a portion of protein, unwittingly mixed there still poleznenko berries, Baranchikov, butter, and a lot of things, and waits when he will grow muscles Phil Heath. Something like this happens, and then begins gastrointestinal disorders and disappointment.
The use of protein one can experience only if you have a relatively correct mode of the day, regular and heavy workout, eat normal food and additional good protein Supplement.
Important: for most people, fruit and protein shakes of bodybuilding magazines do not fit. And so the body reacts violently to the need to digest this amount of protein, and fructose, and fiber. To minimize the risks of gastrointestinal disorders can, refusing to use such recipes. Eat fruktiki, if you want them in a free meal.
In some countries, a protein shake can be purchased in the school vending machine with soda, chips and candy. Yes, it will cost more than the Cola, but the mere presence tells us that only the domestic consumer does not like sports nutrition.
In fairness, American nutrition schools recommend most of the protein to conventional meals. If all the normal gain of protein shakes, you might encounter gastrointestinal disorders. The body simply “learn” to digest solid food, and reduce the secretory activity. In the end, to digest a piece of meat for him would be a big problem.
The use of protein
Protein saves time and diversifies the diet. The average athlete requires 4-5 meals with a source of complete protein in each. Few people can bravely to chew all this time boiled chicken or baked fish. This food is not that difficult ready, just requires discipline and dedication. Simply put, it is annoying. And the story of the preparation of different protein sources for different meals and for most people does not make sense, because then you have to significantly increase the cost of food.
Protein is an affordable alternative. Enough to replace a meal or cocktails, and sweet the problem is solved, and the amount of protein in the diet will increase to acceptable. To prepare the protein is not necessary, so even half an hour is released.
With the rising prices of chicken and meat, budget a variety of proteins help save. It is estimated that for non-Metropolitan regions, the cost of 30 grams of protein low just when getting protein from a protein shake.
Protein shakes are essential for people who are unable to make long-term interruptions to supply. They will help to maintain the right amount of amino acids in the blood without additional breaks for meals.
Protein is good to take to training with him there is no need to sit in the locker room and eat egg whites with cabbage leaves, as did the bodybuilders of the past. The powder can be taken in any trip. Where there is water and a shaker, will be the meal.
By the way, protein is not only sweet cocktail with a taste of vanilla or chocolate. Several firms produce the protein puddings and ice cream for those who don’t like cocktails. On the market there is even protein soups, if someone is tired of cooking and want to get your dose of protein.
Myths about the dangers of protein and exposing
Protein is not for women
It is a myth of the same series from which the “workout with the iron make you courageous.” Many ordinary people associate in their minds, muscular women of bodybuilding and power lifting and protein shakes. Although a physical form on some proteins do. In sports use steroids to gain muscle mass and increase power. This can be treated as anything are constantly struggling with this anti-doping organizations, but that’s a given. Doping exists, it is used men and women, and changing the face of male type, growth of Adam’s Apple, breast reduction and muscular development in the male type side effects of anabolic steroids, not protein powders.
In reality, the protein can help with several typical female problems. Normal level of protein helps prevent osteoporosis. It supports muscle mass, which naturally “trains” the bones, crushing them. Therefore, drinking protein and weight training to protect against fractures in the Mature and older age.
In addition, protein helps women to maintain a high speed of metabolic processes and protect against obesity. Those who do not drink protein and not involved in sports, losing every year about 500 g of muscle mass since 26 years. So many women at the age of are forced are literally 1000 kcal in order not to acquire fat. And still fat they have, he’s visible, and the body is flabby.
Protein is good for treatment and prevention of diseases associated with impaired immunity. It helps to support the immune system is not worse than the separate reception of glutamine.
Protein allows women who adhere to diet, to avoid temptation. This is because it can cook anything from cakes to pancakes, it would wish.
Harm to the liver
The liver is the main filter of the body. Spreading this myth believe that it is somehow dirty, if you eat protein. This is not true. Protein is digested like regular protein food. When consumed in adequate, not excessive quantities, and not to neglect the rest of the rules of a healthy diet, protein is just for the health benefits.
In fact, protein is digested by the same enzymes that are responsible for the digestion of normal food. Protein has no effect on the digestion. Of course, it is possible to obtain inhibition of secretion, if you manage to eat some cocktails for a very long time. But such cases are outside the norm.
Natural food is just better
This is not an argument even. Indeed, if a person works in the office and free time to spend at home on the couch, protein it to anything. Such person to maintain health we need a very low-calorie natural food. His protein requirements are not high, and drinking cocktails does not need to. But if the same man goes to the gym and started to train him already won’t be enough pieces of chicken a day for muscle recovery and maintaining health.
Supporters of “all natural” does not take into account another fact. Very few people have that kind of willpower to eat only white fish and chicken on drying. But many who have significantly cut calories, because it has the ability to do cardio for an hour a day, as do professional athletes. With protein shake is the easiest way to get maximum protein with minimum calories.
The food is cheaper
In recent time is the most erroneous statement. Health it is recommended to combine at least 3 different sources of protein in your daily diet. If you do so, the purchase of protein will seem like a cakewalk. In addition, the protein often hold stocks, than regular food, and buy a couple of cans at a discount can be quite simple.
Sports nutrition for athletes
Indeed, it is difficult to relate to athletes of the human, which is 3-4 times a week coming into the gym and doing some simple exercises. For such people, the protein intake will still carry some benefit. You can drink a cocktail and go to work or business, and not to look, where to sit and eat your chicken breast. In addition, protein will help to recover, and therefore will relieve obsessive delayed onset muscle soreness, and discomfort in everyday life. How would we feel about it, but the quality sportpit – it’s an option that makes life a lot more convenient. In addition, the protein can acquire not only a cocktail but also in the form of energy bars, protein cookies, jelly, souffles, ice cream.
Protein harmful for potency
Again, confusion from the “protein – it’s chemistry.” For potency harmful steroids, or rather, not do drugs and clumsy, and not justified taking them without medical supervision, and proper post-cycle therapy. Protein Supplement can not affect either the level of testosterone nor on the face genitals or the level of other hormones. It’s just protein, same as meat or eggs. While radical vegans go cool stories about impotence meat eaters. But we don’t trust such things, right?
The amount of protein in the diet can have a negative effect on potency only in one case – in protein, no, and aren’t breeding, he’s exhausted, and trying not to die. Talk about the fact that soy protein is full of phytoestrogens – also not true. Phytoestrogens are destroyed during the sublimation of soybeans, as previously mentioned by manufacturers of sports nutrition. Any studies linking, for example, weak libido and the development of gynecomastia with soy, no. But we all know that so affect the organism of the man is not very well-done course of anabolic steroids without post-cycle therapy.
When the protein is really harmful
You will be surprised, but the human body can adapt not to any food and conditions. There are conditions and diseases in which the use of the protein impossible. Usually food protein is also recommended to limit under these conditions. This is a special case, they have nothing to do with what is common to all people factors. So we can talk about the dangers of protein for a particular person in a particular situation and not for all people.
Important fact: protein does not need to drink with dysbiosis. This is a disease that breeds pathogenic flora of the intestine. Protein as other easily digestible foods will promote more rapid bacterial growth and lead to stomach pain and flatulence.
Protein is contraindicated in:
- Renal failure. In this disease restrict any protein from food, not just protein shakes. But the patient with kidney failure it is difficult to imagine working in the gym
- Allergic to a certain type of protein. In this case instead of milk protein select beef, and so on. The point is to ensure the inflow of protein with a variety of products that do not contain the allergen. In this case, the nutrition and sports supplements selected by the doctor.
- The so-called “protein overfeeding”. This set of reactions in the body, in which excess protein is not absorbed. Protein overfeeding is rare in adults. But he can meet the person who mindlessly tries to repeat the diet for competing athletes, not taking any drugs to improve the absorption of the same protein.
- The excess of soy protein. Different sources continue to scare men obesity of the female type and various unpleasant side effects like breast growth. But it is not scientifically proven. What is known for sure is the fact that an excess of soy protein – the cause of digestive disorders and diarrhea. So fans of alternative protein sources should be 1-2 portions a day and take enzymes. Those who do not eat meat for ethical reasons and don’t use dairy products, I advise you to alternate different types of protein, including soy.
Really, the side effects are completely absent?
Everyone who has ever taken protein, you know that story about no side effects is a too optimistic vision of the problem. Side effects there are, they relate to the quality of protein, quantity, which tends to consume some people and the effectiveness of protein supplements.
Protein – protein molecule of organic origin. Its structure is quite large, branched. Any type of proteins can provoke an allergic reaction, they can cause a variety of symptoms from the gastrointestinal tract.
The problems are caused by two factors:
- The lack of enzymes the intestinal tract for the digestion of protein. Then the correction of the diet with sports nutrition can be made after the appointment of the enzymes;
- Intestinal dysbiosis – a violation of microflora, which can be caused by anything from a disease to improper diet for a long time. When dysbiosis pathogenic flora gets development and growth, and the human body stops normally to digest food, including protein and protein
Sometimes there is an allergic response to the protein, and flavors and sweeteners, which necessarily has in its composition. Such a possibility cannot be ruled out. Fortunately, there are a sufficient number of protein complexes without fragrances or sweeteners.
Study the harmful effects of protein on the body
Protein and the human skeleton
No evidence that protein negatively affects the human skeletal system is not. On the contrary, the protein drink. Protein promotes the synthesis of insulin-like growth factor, which indirectly helps to strengthen the muscles. Protein improves the absorption of calcium. His Supplement to the diet helps to normalize the condition of the bone system.
Protein and cardiovascular system
Influence on the development of diseases of the heart and blood vessels of the protein has not. In fact, the use of protein allows to avoid problems with high cholesterol, as getting the bulk of protein with low fat and safe supplements people mechanical limits of dietary fat and “controversial” foods that can increase cholesterol levels, which negatively affects the health of the heart and blood vessels.
Protein and coronary artery disease
No connection or dependence between protein consumption and the development of this disease have been identified.
Protein and high blood pressure
At elevated pressures of sports nutrition is not recommended to use creatine and caffeine, but to drink or not to drink protein – no difference. Protein does not affect the pressure, at least directly. Indirectly it may have a beneficial effect due to the substitution of “controversial” foods in the diet. A direct connection has been identified.
Protein and coronary heart disease
Protein does not cause coronary heart disease, no relationship between intake and disease have been identified. Again, the disease may strike those who long time is experiencing excessive physical load, and uses anabolic steroids. Protein is there absolutely nothing to do with it.
Carcinogenic effect and protein intake
Protein and breast cancer
The researchers did not detect any relationship between protein consumption and the possible development of this disease.
Ovarian cancer and protein
Scientists studied women taking and not taking protein, but the relationship between protein intake and ovarian cancer have been identified.
Another popular “horror story” from the media, which confused concepts. In the use of anabolic steroids, the prostate actually increases. According to some, the enlargement of the prostate boosts the risk of cancer. But to the protein, all this is irrelevant, the connection between his drinking and prostate cancer have been identified.
Cancer of the larynx
The researchers found that laryngeal cancer generally occurs more often in those who eat more animal protein and less from those who make in your diet focus on plant proteins
The same result as the previous option. Stomach cancer occurs more often in those who eat excess animal and the lack of vegetable protein.
In Canada, a study was conducted, the results of which the connection between pancreatic cancer and protein consumption have been identified.
Though protein and is prohibited in kidney disease, as it affects their work, but to cause kidney cancer he can’t.
The relationship between the consumption of protein supplements and rectal cancer, scientists have not identified.
Harmful protein in large doses
Opinions were divided. A healthy person is able to withdraw the excess protein when it is involved in. We are not able to accumulate amino acids, such as glycogen, so anything other than embezzlement of funds excess protein is not threatened.
But this is only one opinion. There is something else. Excess dosage can cause damage to kidneys, liver, and disruption of the gastrointestinal tract. Of course, they are not toxic by themselves, but a person who already has problems with kidneys and liver, can be a big problem because of the consumption of protein.
Important: excess nutrients is excess energy. Everything that is not consumed by the body metabolism, be sure to be postponed in fat.
The dosage of protein can be calculated independently. Don’t have to wait for the advice from the fitness guru. Count the total amount of protein in the diet, and make a conclusion based on it. In the practice of drinking 1 to 3 servings daily cocktail, of course, given all of the protein that enters with the food too.
Is it harmful to take protein at night?
I think that those who promoted early refusal to eat for the night, already extinct? Nothing of the sort. Now they claim that it would be nice to abandon sportpit. Say, stomach, and intestines need to rest, if the stomach will be unhappy, at least a portion of the casein, a peaceful sleep will forget.
Fortunately, scientific evidence for this disputed fact is not. To take protein at night, even if it’s not the casein. Casein is better because it is slowly digested and gives amino acids. This allows the muscles to better recover.
Isolate is best taken in the morning or after a workout.
The harm to Teens
The influence of protein on the body of teenagers is not exactly understood. So to make a protein teenagers is not recommended. The reason is that it is best to eat natural food to get more vitamins and minerals.
But for those teenagers who are already engaged in weightlifting or powerlifting, protein is a perfectly acceptable sports nutrition. It will only help to improve athletic performance, and growth of skill, due to the rapid muscle recovery. The protein does not contain any harmful substances for a teenager, just it is desirable that the food was parity between sublimated sources of nutrients and natural. And even better – the predominance of real food and only Supplement protein.
To consume the protein can be for both boys and girls, there is no fundamental difference. Weight gainers are usually not recommended in adolescence, except in cases when a teenager is engaged in weightlifting or powerlifting and has a clear underweight on the verge of exhaustion.
Teenagers can not only drink cocktails, but there are protein bars.
Important: there are certain psychological problems that are associated with sportpilot. It is believed that the use of sports nutrition encourages the teenager mentality of “all or nothing”, and may indirectly push him in the path of the use of anabolics. But this is only an opinion, much depends on the upbringing of a teenager, the work of his coach, and microclimate in the family.
15 advantages of the protein
No one would buy protein, if not for these great 15 the reasons for its effectiveness
5 main disadvantages of protein
Downsides are no power sources, right?
The protein may provoke an upset stomach, especially if a person has a bacterial overgrowth or lactose intolerance. Very “help” to disorder and all sorts of traditional recipes from mixtures of protein with a useful fruit. If the digestive tract is struggling to cope with the milk, drink the enzyme lactase, and avoid complex cocktails.
If there is half a tin in one approach, there is a significant chance that there would be overdosing and overloading all systems of the body.
The freeze-dried protein devoid of vitamins and minerals. Some brands enrich their products artificially, but that is not all. In fairness, the chicken from the supermarket is also not the “vitamin” product.
It is believed that not every active person can regularly buy protein. Although the dynamics of food prices is debatable. It is now easier to buy a protein than a few pounds of chicken.
The natural taste of the protein is not particularly attractive. It is similar to powdered milk. Therefore, in protein just add different flavors and sweeteners. These products are not always natural.
Tips for protein intake
The most important advice is to determine the amount of powder, not in how many drinks another hero of the glossy magazine cover about bodybuilding and fitness, but needs protein. Assume the shortage of protein to buy because the powder is not necessary. You need to learn how to count proteins, fats and carbohydrates in the diet, and be sure to come from their number.
The most important rules of admission are:
- No need to inflate the amount of protein in the diet of over 2 g per 1 kg of current body weight, if you are not a professional athlete;
- Before increasing the amount of protein in the diet, it is necessary to eliminate all risks. Many are advised to undergo a medical examination to rule out problems with the kidneys and liver.
- Drinking protein has sense only during periods of exercise. If life circumstances or other reasons, classes are disrupted, the protein from the diet also need to be removed.
- The meal replacement protein is a temporary measure, it allows you to quickly lose weight, for example, to hit a weight class in the sport. Usually people do not recommend such manipulations with the diet.
- Drinking protein is better, not adding any other products.
- It is better not to exceed a dosage of 20 -30 g single.
We would like to say about “homemade protein shakes” or rather the popular theme is to make smoothies out of all scrap products in a row, and call it a source of protein. Often to build muscle suggest smoothies with cottage cheese, egg whites, nuts and some berries to the heap, and honey to taste. In its composition it is not a protein, and weight gainer. If the athlete is not interested in a dry set, just most muscular and maybe big fat mass, a lot of energy, and he can tolerate a lot of dairy products in your diet, then everything will be fine. But for those who are really important dry set or maintain muscle on drying, such compositions are not suitable.
Is there any difference in the use of soy and whey protein? Manufacturers periodically try to convince us that soy is the same source of protein, but more “green,” but it is not. Eating large amounts of soy protein to a greater extent athlete leads to indigestion and gastrointestinal tract, and to a greater extent accompanies allergic reactions. And it’s not even so much in phytoestrogens, which so love to write off health problems, as in lower digestibility of the soy protein. Soy protein is absorbed worse than whey.
Does it make sense to buy beef protein? Pro-athletes say that the more different types of protein powder you use, the better it will grow muscles. Modern nutrition also comes from such information. The nature of this knowledge is simple – you can improve the shape, if you are going to obtain the greatest possible amount of amino acids and vitamins. Actually, this is much easier to achieve with different types of protein. Beef protein is well absorbed, but it is not the cheapest. This is the only premium brands and it costs 20 percent more expensive than regular whey products.
Is there a significant difference between KSB and protein that you can buy in the store? No, KSB just buy from factories and sell through odnostranichnikov enterprising people. For sales used conventional advertising text that simply lists the benefits of any protein, for example, the ability to protect from catabolism and maintain muscle mass.
Do I have to buy isolate, whey complex protein and casein in one man? Recent studies show that immediately after training, BCAA digested, for half an hour – amino acids from protein isolate, whey causes an increase of amino acid levels for up to 2 hours, complex protein – 4, but the casein up to 7 hours. All these figures suggest that the most profitable for the layman approach is to drink at practice, BCAA, and after that it is a complex protein. Need casein or not, everyone decides, depending on his recovery rate. The isolate is highly specialized the product, the use of which is the destiny of those who dried. It is inferior to the taste of regular protein.
The last time Pro athletes have come to prefer a protein hydrolyzate. It is a product with a ready-made peptide chains, which are directly absorbed into the blood already after a few minutes of exposure. This allows the hydrolysate to solve problems of professional sports. For fans it is usually unreasonably expensive.
How to drink protein and what it way? There are several camps. Some believe that there is no difference, you can at least cheese to pour a scoop of protein, even in yogurt, or even cereal. Protein still kicks in, and someone may be tastier to eat protein with oatmeal than drink a cocktail. This is partly true, and protein is absorbed. But the problem is that something of a mixed meal can cause fermentation in the stomach, and then with assimilation there will be problems.
Fans to mix protein with milk argue that only better – richer composition of amino acids, additional protein, taste good. But all of this may fade, if a person has trouble digesting lactose. One small disorder of the gastrointestinal tract, and you will never of protein.
There are fans of protein with juice. You need to know that this recipe is a weight gainer, a cocktail for muscle growth and replenish glycogen stores of the muscles. If the weight gainer drinks too full of people, and using it creates an excess of inflows over the calorie consumption, this man provokes health problems.
All modern proteins razmeshivatsya well with water, and created just for that purpose. As for protein baking and other dishes, it’s likely to “snag” for diet, not a way to improve the bioavailability of the protein. Otherwise, follow their rules BDIM, and the protein will the body only benefits.