Many women and men want to have a beautiful and pumped up body. A good figure and sculptured muscles are rarely inherited from nature. In order to build strong and large muscles, you need to exercise regularly and visit the gym. However, you should know that to improve the result and stimulate the development of muscles, you need to eat well, and in some cases take special sports supplements. To date, protein powders are especially popular with athletes. They saturate the body with useful substances and contribute to the set of muscle mass. Below we consider in more detail the pros and cons of proteins, as well as a safe dosage.
What it is
A protein shake is an extract made from natural water-soluble proteins obtained from soybeans, whey or egg white. As a rule, such a product has a low calorie content and is easily absorbed by the body. In addition to the above powder mixtures, there are also casein, meat and multicomponent protein supplements.
Soybean
The pros and cons of soy protein are the subject of much discussion among athletes. Let's start with the negative factors:
- low biological value;
- slowing down the absorption of other proteins from food;
- low speed and degree of assimilation;
- phytoestrogens, which are part of the composition, can lead to hormonal failure.
The benefits include:
- low cost;
- the possibility of using people with intolerance to animal protein, as well as fans of vegetarianism;
- Lecithin, which is part of the composition, inhibits the aging process and renews brain cells.
Egg
The pros and cons of egg protein are also often discussed in sports. After all, the product has a fairly high cost, and not all athletes agree with the appropriateness of such a purchase.
Pros:
- contains the necessary balance of amino acids;
- increases the level of testosterone and hemoglobin;
- the composition contains a minimum amount of fat and a large number of nutrients;
- quickly and almost completely absorbed;
- egg albumin contains a lot of leucine.
Minuses:
- allergic reactions;
- gastrointestinal upset;
- flatulence;
- it is necessary to calculate the dosage correctly, since there is a danger of overloading the kidneys and liver.
Multicomponent Protein Supplements
Before describing the pros and cons of a multicomponent protein, it should be clarified what it is. Complex protein is a mixture of different types of proteins that differ in the duration of assimilation (fast or long-acting). The composition of such an additive may include several of the above protein powders at once: whey, casein, egg, etc.
The pluses, as a rule, include the fact that he:
- supports muscles and reduces catabalism for a long time;
- suitable for gaining muscle mass;
- You can drink both before and after training, and at night;
- It contains several types of protein that satisfy the various needs of the body.
The minuses include:
- Whey protein is most effective when taken alone. When mixing such a powder with other species, for example, casein, it loses its anabolic qualities.
- Often manufacturers add a lot of soy protein, which is cheaper than other types of protein. So they reduce the cost of the product. This affects the effectiveness and quality of the supplement.
Pros and Cons of Protein for Girls
Most often, the fair sex uses protein in order to lose weight. The point is that the body spends more energy on the breakdown of protein than on the processing of fats and carbohydrates. In addition, protein shakes reduce hunger, which allows you to adhere to the desired calorie intake.
Not everyone knows that protein is the main material in the process of hematopoiesis. This is especially true for women during the menstrual cycle. Protein-rich foods help red blood cells and red blood cells.
These were the pluses. The disadvantage of proteins and excessive protein intake for the fairer sex is a violation of metabolic processes - calcium is delayed, and sodium is excessively washed out. In addition, concentrated protein can adversely affect hormones, as it can increase the amount of estrogen in the body.
That is why girls are not recommended to get involved in protein supplements very much, and get the right amount of protein from plant foods.
Pros and Cons of Protein for Guys
If you follow all the recommendations for the use of sports supplements, protein powder does not pose any danger to men. Information that the protein leads to impotence and baldness is not confirmed.
Experts do not recommend using soy mixtures for men. Phytoestrogens, which are part of soy-based products, are similar in effect to female sex hormones. Excessive use of these substances can lead to male feminization.
Positive effect on the body
If we talk about the general pros and cons of protein, then the following factors can be attributed to the advantages:
- Fast and good assimilation.
- Accelerated muscle growth and getting rid of excess fat.
- The presence of a large number of vitamins and minerals.
- The ability to quickly restore muscle tissue.
- The presence of glutathione (an antioxidant that fights cancer and other dangerous diseases).
Negative effect on the body
In addition to the pros of protein, the minuses and negative factors are also enough. Most often, they are associated with excess dosages or allergic reactions. The negative consequences include:
- excess protein in the diet leads to stress on the liver and kidneys;
- diarrhea, bloating and flatulence are possible;
- in some cases, eating disorders may occur;
- disturbances in the endocrine system;
- the appearance of various rashes on the body.
Contraindications
It is necessary to refuse protein shakes if a person has the following pathologies:
- Individual intolerance to the components that make up the composition.
- Renal failure.
- Disturbances in the work of the heart and blood vessels.
- Bladder problems.
- Diseases of the gastrointestinal tract.
- Predisposition to the appearance of liver disease.
Safe dosage
A person involved in sports needs to receive 1.5-2 grams of protein per kilogram of body weight daily. This will be quite enough for the muscles to grow, and strength indicators to increase.
When using protein supplements, it should be remembered that they should be less than half of the total daily diet. Most often, protein powder is drunk in the morning, before or after training, and in the evening. Experts do not recommend the use of protein more than three times a day.
Conclusion
In general, protein powders are the safest form of sports nutrition. A feature of the application is the balanced and correct use of these additives, which must necessarily be combined with constant physical activity.
The negative effects of protein on the body are most often found with abuse of sports nutrition, when the athlete begins to significantly increase the dosage.