Is eating protein powder harmful to the body? Can you gain muscle efficiently without taking protein powder? How much protein do you need to supplement every day? What are the ways to consume protein?
What is protein powder?
Protein powder is a powder composed of purified soy protein, casein, whey protein, etc. Its extraction sources include milk, eggs, meat, grains, etc.; not only It tastes delicious, has a high dosage, and is convenient to eat. It is very suitable for people who like fitness, live a fast pace, and want to eat enough nutrients.
The efficacy and role of protein
Protein is an essential nutrient for muscle recovery and muscle growth, and participates in the body's composition and metabolism. Its existence is closely related to various activities of life, such as:
- Participates in the composition of the body and the metabolism of the body
- Participates in the composition and metabolism of genetic information
- Provides heat to the body
Protein can be quickly digested and absorbed by the human body. Its main nutritional value depends on the type and content of essential amino acids in the protein. Different proteins contain different types of amino acids and the degree of absorption and utilization.
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Side effects of protein powder
Opinion 1: Is eating protein powder harmful to the body?
There are some rumors circulating online about protein powder. For example: drinking protein powder will damage the kidneys; protein powder = medicine + hormones.
In the Eastern dietary concept, nutritional intake is mainly through diet. Although this is good, regular diet has limitations such as large amounts, limited digestion and absorption, and low protein content. If you want to consume enough protein, you need to eat a lot. According to our eating habits of three meals a day , which will burden the stomach and intestines to a certain extent.
The emergence of protein powder solves this series of problems. It is small in dosage, convenient to eat, easy to digest, and has a high absorption rate. In comparison, we can also choose a more suitable nutritional intake method based on our own conditions.
The statement that protein powder contains hormones is even more misunderstood. If you understand the cost of hormones and then look at the price of protein powder, these rumors will be disproven.
View 2: The more protein powder you eat, the better?
Many people believe that large amounts of protein supplements are the best for building muscle. In fact, this is not wise! Excessive protein supplementation can lead to excessive intake of a single nutrient. Protein is only an indispensable item in building muscle. Although it is irreplaceable as the foundation, it is not omnipotent. So what we need to do is balanced nutrition. Daily fruits, grains, nuts, and vitamin-rich foods are also essential, so as to create a better environment for our health.
How to eat protein powder?
Muscle gain: protein supplement before training
Protein supplement is essential in the main meal before training, because protein supplements our body with a large amount of amino acids, and these amino acids must be replenished in time before training, and these amino acids They are divided into essential amino acids and non-essential amino acids, and there are many types. Some of them can be synthesized by the human body itself, while others need to be taken in from the outside. Therefore, protein needs to be supplemented in time before training.
For the main meal before training, you can choose more red meat foods, such as beef or high-protein foods, and supplement carbohydrates and fats. However, due to the thermogenic effect of protein in the body, white meat can be used. For example, add more fish or chicken. Meat protein has a slow gastric emptying speed, so it is necessary to control the consumption time. It is recommended to consume it 2 to 3 hours before training.
Muscle gain: protein supplement after training
After we carry out overload training, muscle fibers have been damaged to a certain extent. Their repair requires protein as raw material. How many damaged muscle fibers are needed? How much quality of protein is needed, so after training, a large amount of carbohydrates and protein are added to provide raw materials for muscle growth and repair. This is what we call excessive recovery.
We call this hour after training the "golden hour". Therefore, our principle of protein supplementation is one word: "fast". To quickly replenish protein, ordinary diet cannot meet the requirements, so whey protein is the best choice. There are many types of whey protein, and the main difference is the carbohydrate and fat content. Specifically, you can visit Muscle Network www.jirou.com for more fitness and nutrition knowledge.
If you are thin and need to consume enough carbohydrates, you may wish to try muscle gain powder .
Is it okay to build muscle without taking protein powder?
In fact, there are many foods with high protein content in daily life. We advocate loving life, so how can we avoid eating these many delicious foods! Below we will sort out some common high-protein foods and their protein content per 100 grams. You can refer to them for comparison:
Protein content per 100 grams
- Egg: about 14.7g
- Oats: about 15.6g
- Beef: about 25g
- Lobster: about 16.4g
- Fish: about 15-20g
- Chicken: about 21.5g
- Soy beans: about 36.3g
- Bava beans: about 28.2g
- Peanuts: about 26.2g
- Pork skin: about 26g
- Tofu skin: about 50.5g
- Walnuts: about 15.4g
How much protein do you need to supplement every day?
We use a formula to express the daily protein intake required by normal people and people who exercise to gain muscle:
- Normal population: daily protein intake = body weight in kg x 0.7~0.8g
- Muscle-building people: Daily protein intake = body weight in kg x 1~2g
As long as we supplement protein scientifically and healthily, our body will have a healthy feedback. It is very important to supplement protein with the main meal before training and the snack before training, but it must be scientific. Success is not based on chance. Success requires the accumulation of many correct things. I hope everyone can view protein and protein supplements more objectively and use correct sports nutrition methods to create our health.
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