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I have devoted previous texts to more general issues of proteins. In the first one I tried to answer a few problematic questions that often circulate on the web and are asked in the gym locker room – how on earth can a food product contain >100g of protein in 100g of product, why often the sum of amino acids after aminogram analysis does not match the amount of protein given in the table of values, and also what is the basic task of protein in the body of an athlete (and not only). For more information on this topic, I invite you to read here . The second one, on the other hand, presented the division of proteins, their main sources, and the demand in different groups of the population. It also touched on the issue of the need to balance proteins on plant-based diets – I also invite the inquisitive here .
I would like to limit today's text to the field of strength and bodybuilding sports.
Mention the reasons for the difference in recommendations for protein supply, how the "sports approach" to protein was shaped and how much of it we should realistically consume to achieve maximum progress in muscle development .
In the next parts of the protein advice series, I would like to devote the topic of dividing protein portions and suggest where to get them from, also focusing on protein supplements – their types, availability and impact on the body, and consequently – possibilities of use.
Why do the recommendations for protein intake differ for strength athletes?
Proteins are, next to energy, a basic element taken from food and supplements, which is discussed in the context of muscle tissue development - not without reason, of course. Scientific research has proven that an adequate supply of proteins (higher than for the average "Kowalski") supports muscle tissue development, while also increasing the reduction of fat tissue. The protein content in the diet of professional athletes has been keeping scientists awake at night for over a century. The large discrepancy in recommendations issued over the past hundred years results both from methodological problems of the experiments conducted, as well as the enormous complexity of exercise protein metabolism.
It is certain that the differences in demand between disciplines result from the different use of amino acids by the athlete's body. In endurance sports, proteins are largely a source of energy during exercise, and their appropriate supply with food is to protect endogenous proteins - those from which our body is built. In strength and figure sports, the situation is slightly different - here a higher supply of proteins is intended not only to protect muscles, but also to maximize the process of their synthesis. Scientists studying athletes and exercise metabolism initially reached such conclusions. Therefore, the supply of protein began to be maximized - it is not difficult to guess that the athletes' form improved. Hence, older recommendations for protein consumption referred to very high amounts, reaching up to 3 or more grams of protein per kilogram of body weight. Today we know that this is not necessary, but more on that below.
In the recent past, there was also mention of the significant burden on an athlete's body caused by excessive (compared to an average person) protein consumption, which primarily included:
- Protein metabolite burden on the kidneys
- Possibility of dehydration of the body
- Excessive calcium loss caused by the metabolism of sulfur amino acids, resulting in an increased risk of osteoporosis
It is also impossible to agree uncritically with the above issues today. For example, a meta-analysis of studies published in April this year documents that higher protein intake [moderately higher - 1.4-2.2g/kg LBM - lean body mass (after subtracting adipose tissue!)] strengthens bones, and not, as is commonly believed - weakens them!
So more is better?
Over the years, experience has brought more knowledge, both on the metabolism, demand, and the impact of specific amounts of protein on athletes. The current state of knowledge documents that doses of 1.6-2.2g of protein/kg body weight are fully sufficient to achieve high sports form and maximize the level of muscle tissue! Amounts of 2.5 or 3g/kg will not be harmful to healthy people, but a large part of the consumed protein will be used for the body's energy purposes, drastically high consumption could be dangerous - remember, better is always the enemy of good. Excessive protein consumption is a real threat to the kidneys and liver (however, we are talking about doses of 3.5-4 g/kg and more), as well as the nervous system - ammonia is a toxic compound, formed in the metabolism of proteins, then metabolized to urea and excreted from the body, however - as always - this mechanism has certain limitations - overconsumption of protein can exceed them, causing poisoning of the body.
Don't rush - especially when you're just starting to exercise
Another issue is whether it is really worth reaching for higher amounts of protein - especially at the beginning of training. A study conducted on untrained people showed that a supply of 1.4g of protein/kg of body weight gave the same results in maximizing muscle protein synthesis after introducing a full-body training than a higher supply - 1.7-2.1g/kg. Interestingly, the protocol used leucine "solo", whey concentrate and hydrolysate, and soy protein isolate - each of the products administered in a dose providing a dose of +-3g of leucine/portion - in combination with placebo (maltodextrin). I have absolutely nothing against consuming proteins from the higher range - but let's remember that it is not an absolute necessity - especially when it causes us some problems in the composition of the diet or its palatability, and even more so when we are just starting our adventure with sports.
Additionally, and it is impossible not to mention, separate recommendations have been developed for bodybuilders (naturals), which mention the amount of protein at 2.3-3.1g/kg LBM. As you can see, increasing it endlessly will bring us additional costs (financial and health), while not maximizing muscle protein synthesis. The question remains - can a person who does strength sports recreationally really accept "bodybuilder assumptions"? ;-) I leave this to your individual assessment.
Literature:
- Celejowa I.: Nutrition in sports. PZWL. Warsaw 2008.
- Zając A., Poprzęcki S., Czuba M. et al.: Diet and supplementation in sport and recreation. AWF Katowice. Katowice 2012.
- Helms E., Aragon A., Fitschen P.: Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014, 1, 20.
- Shams-White M., Chung M., Du M. et al.: Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr. 2017, 105, 6, 1528-1543.
- Mobley C., Haun C., Roberson P. et al.: Effects of Whey, Soy or Leucine Supplementation with 12 Weeks of Resistance Training on Strength, Body Composition, and Skeletal Muscle and Adipose Tissue Histological Attributes in College-Aged Males. Nutrients 2017, 9, 9, 972
Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.
Author of the blog: szewczykpassion.wordpress.com
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