High protein diet and sports medicine
Hello, I have visited several sites and forums to learn a little more about the protein supplement to take to support muscle mass gain during training. Even if all the returns are the same (1 to 2 g of proteins / days / Kg); this does not indicate the quantity to be absorbed, taking into account a normal diet. In addition, this standard is often given by people practicing or evolving in the world of bodybuilding / bodybuilding. What about sports medicine? Is there a difference of view between the practitioner and the doctor? I would like to have the point of view of a professional in sports medicine, in particular on the following 3 points: – Amount of additional protein (
in addition to the standard diet) to be taken per day. – For this quantity, how does he assess the risk in renal failure? – When gaining muscle mass obtained through training and supported by the intake of protein supplements, it is necessary to maintain the intake of the protein supplement to maintain the acquired muscle mass (sustained training). FYI, the question is in the context of sports bodybuilding aimed at improving athletic performance. Bodybuilding / bodybuilding practitioner please do not leave a message.
– Amount of additional protein (
in addition to the standard diet ) to be taken per day.
– For this quantity, how does he assess the risk in renal failure?
– When gaining muscle mass obtained through training and supported by taking protein supplements, it is necessary to maintain the intake of the protein supplement to keep the muscle mass acquired (training maintained).
First of all, you read that correctly, the recommended protein intake varies between 1 and 3 grams per kilogram of body weight (depending on the sport you practice)
1) First, you have to assess the amount present in your “classic” diet. => If the quantity is sufficient, no need for supplements.
2) In the same way that the risk of kidney failure evolves by consuming chicken => We do not do it.
Let me explain: Protein powders are not doping products, or boosting performance. It’s all about food, nothing more.
3) To maintain muscle mass, the important thing is not a minimum number of proteins, but a minimum number of calories. If you binge on protein, but still don’t eat enough calories, you’ll lose muscle.
Hoping to have been able to be useful
Protein and Amino Acid Supplements for Athletes
Since muscles are made up of protein, it might seem logical to ingest more of it to build stronger muscles. Unfortunately, things are not that simple.
Protein powder intended for athletes
diet stores without shelves covered with boxes of several kilos of protein powder! These products are intended to enrich the diet with proteins of high biological value. Many varieties exist depending on the origin of the proteins, the associated carbohydrates, minerals and vitamins, the flavor, etc. In any case, their price per kilo of protein is higher than that of beef tenderloin!
Protein supplementation should be reserved for athletes who want to increase their muscle mass (strength sports) and train a lot. It should be performed under medical supervision. Without proper training, taking in more protein than you need has no effect on muscle mass. Excessive protein intake could cause kidney damage in the long term. People who take such supplements should drink more than enough (at least 30 ml of water per gram of protein ingested, including that provided by the diet).
Meal replacements used by athletes
These products are very high in protein and are intended to replace a meal as part of a slimming diet. Used to lose weight, they have the disadvantage of not changing their eating habits to eat more balanced. While they offer the benefit of providing a convenient low-calorie diet, they do not educate enough to eat properly.
They are sometimes used by strength athletes as protein supplements, which is not recommended. They are sometimes prescribed by a doctor as part of an energy restriction diet (to lose weight) and are then accompanied by monitoring and nutritional education.
Products to gain weight in athletes
Some athletes who are too thin use these high calorie products. These are mixtures of proteins and sugars intended to make you fat. Some athletes use them as a supplement to their diet. However, a similar effect can be obtained more cheaply with foods rich in slow sugars.
Amino acids and their derivatives in sports practice
Amino acids are the building blocks that form proteins. To acquire more musculature, it might seem logical to ingest more.
Amino acids used by athletes
You can find in stores that sell supplements and dietary supplements, mixtures of amino acids (the elements that make up protein) supposed to promote muscle development. These mixtures are said to be total when they are derived from proteins of high nutritional value, or are enriched to achieve this high value. Like protein powders, these products are expensive and not of greater interest than these. In addition, an excess of amino acids, such as protein, could, over time, have a toxic effect on the kidneys.
Certain partial mixtures of particular amino acids (so-called branched, such as valine, leucine and iso-leucine, or of the urea cycle such as arginine or ornithine) have shown, when ingested in quantities greater than the body’s needs, real health risks, in the absence of any benefit in terms of performance. Daily needs are usually met through diet.
Some of these amino acids are believed to stimulate the production of growth hormone (hGH, a hormone that increases muscle mass and decreases fat mass) by the body. In reality, this effect seems to be observed only with very high doses of these substances, doses which also cause vomiting. Exercise remains the best stimulant in the production of growth hormone and the use of these supplements is strongly discouraged.