Every year the number of people concerned about their health is growing. And more and more people are taking sides healthy image life. Those of them who begin to actively and intensely exercise in the gym sooner or later face the question of the need to use protein and its properties. Today we will try to dispel the myths that have developed around this substance.
Protein: harm or benefit?
Disputes about the benefits and harms of protein do not subside even now, although they began a very long time ago. Many doctors and athletes claim that protein is an essential protein for the body, and its presence will only have a positive effect on the general condition of the body.
Protein is the main building material; muscle fibers, cells and bones of the human body are made of it and other components. Athletes who try their best to achieve results as quickly as possible buy protein specifically for this and make cocktails based on it.
But there will always be disagreements who claim that protein cannot be useful and it is better not to take it. In particular, a lot of discussion in this topic is devoted to the influence of protein on male potency. Indeed, in some cases, protein can cause a negative effect and affect the functioning of some internal organs, however, first things first.
Who's right?
You should be aware of where many people have developed such a negative attitude towards protein. The roots go deep into the USSR. At that time, protein, and with it energy drinks, gainers and even amino acids, were equated to anabolic steroids. This belief has remained in the minds of people and has partially reached us. To be completely sure of the harm or benefit of protein, you need to understand what it is.
So, protein is protein. It is enough to open a dictionary of English, German or another language and make sure that this word is deciphered exactly like that. And as we know, protein is the basis of the basics. Its consumption in the right amount is much more beneficial than the consumption of vitamins and minerals.
The breakdown of protein after it enters the body is carried out by the digestive system. Protein breaks down into amino acids (also necessary for our body), and then protein is again created from amino acids, from which everything in the body consists: skin, muscles, tendons, internal organs, and so on.
How better body absorbs the protein entering it, the better and faster the new tissue will be built.
Protein can be classified as food. Once upon a time, the main source of protein among bodybuilders was powdered milk. A lot of time was spent on its production. A few years later, fat began to be removed from it, since it does not have a positive effect on the bodybuilder’s body in terms of figure definition. A few more years passed and minerals and vitamins began to be added to milk. With the development of industry, it was possible to divide milk protein into two components: casein and whey protein. And if casein is very difficult to absorb by the body, then whey milk, on the contrary, is absorbed almost completely.
For a long time, protein was used to gain muscle mass, until it was discovered that efficient growth muscle tissue also needs carbohydrates. This was the impetus for adding fructose, glucose and other carbohydrates to the protein composition. This is how gainers arose, ideal for gaining muscle mass.
Today, the protein manufacturing process is completely different from its once popular counterparts. Protein is made so that it is instantly absorbed by the body and performs its function. It is used by all athletes and even people with certain diseases. Protein shakes are drunk to increase stamina and gain energy; it is actively used in diets to supply the body with necessary substances.
Excess and improper use of protein
Many athletes drink protein too often and not on schedule, this can affect the general condition of the body. It is recommended to take it only as prescribed by a doctor or sports trainer.
The dose for each person should be calculated according to individual criteria. According to sports doctors, the ideal protein dosage is 1 gram per kilo of weight. It is advisable to follow it, otherwise there may be a risk of side effects: allergies, bloating, diarrhea. Those whose body does not accept protein from food should stop using it.
Soy protein: harm or benefit?
Soy protein is a vegetable protein, the benefits and harms of which are also widely discussed in the sports world.
According to numerous data obtained by researchers, soy protein is ranked the worst among all types of proteins.
Harm
Low-quality soy protein is not completely absorbed by the body. Unfortunately, today a very large amount of soy protein is produced without meeting technological requirements. And the quality directly depends on the degree of processing. Soy also contains inhibitors - substances that slow down the work of internal enzymes responsible for processing proteins. As a result, processing slows down and absorption takes longer than necessary. The problem is solved by industrial purification of the soy product.
Soy contains substances of plant origin - phytoestrogens. They are similar in structure to female hormones and act in a similar way. Consequences – decreased testosterone levels, increased excess weight, stimulation of tumors present in the body.
According to some reports, soy protein causes negative effects with long-term use. We must remember that soy protein is made from a genetically modified base, and for many this is a red line that they cannot cross. And they do it right.
Soy protein performed poorly compared to other types of proteins. Therefore, this fact alone should prompt one to refuse to take it.
Benefits of Soy Protein
If low price can be called an advantage of soy protein, then so be it. However, you shouldn’t chase cheapness; it’s better to spend an extra 100 rubles than to spend thousands later on restoring your health.
Soy protein contains lecithin, which is involved in the regenerative processes of brain cells and slows down the aging process in the body.
Soy protein has a slightly less negative effect on the kidneys. It can be used by people who have pathologies of the urinary system.
Soy protein causes an increase in the level of thyroid hormones, which has a positive effect on the fight against excess weight. Also, according to some data, soy protein has a positive effect on the thyroid gland.
Soy protein should be taken by those who need to feel full for a long time: those losing weight, vegetarians, athletes immediately after finishing a workout. However, you will not be able to increase muscle mass this way. It is better to combine the complex with proteins of animal origin.
If you are not sure about the benefits of soy protein, then it is better to avoid consuming it. Some people feel disgust at the mention of this word alone.
Whey protein: harm or benefit
But whey protein, on the contrary, is very popular in the world sports nutrition. It is obtained from milk or cottage cheese and cheese at the time of production. In this case, fat and other components are removed, resulting in a product with maximum protein content.
Whey protein is considered the healthiest protein to consume. It is a completely natural product and has very few side effects.
The harm of whey protein
You need to take protein wisely. Incorrect dosages and excessive consumption of protein can lead to a worsening of the condition: problems with the functioning of the cardiovascular system will arise, allergic reactions, nausea, vomiting. Basically, these side effects occur when there is an excess of any type of protein. Those who want to lose weight should be careful. There is no need to consume too much protein in your diet.
Whey protein is not tolerated equally by everyone. Someone’s body will completely refuse to process it, resulting in stomach pain, bloating, and diarrhea. Therefore, it is ideal to consult a doctor before use. If you have no complaints, you are completely healthy, then just follow the protein dosage.
Benefits of Whey Protein
An undoubted benefit of whey protein is its ability to increase glutathione levels, which is a powerful antioxidant. This is an important indicator in the treatment of Parkinson's and Alzheimer's diseases.
Whey protein has a positive effect on the human immune system, strengthening the body's defense against external factors. Blood cholesterol levels decrease.
In addition, whey protein:
- Improves the quality of muscle tissue.
- Increases a person's endurance, allowing him to extend his workout time.
- Actively participates in the processes of muscle fiber recovery after training.
- Accelerates the process of tissue regeneration.
Side effects of protein
Side effects from taking protein do occur. However, they mainly concern those who have individual protein intolerance and certain diseases. Side effects may also occur in those who take protein in excess. Here is a list of side effects:
- Allergic reactions due to intolerance to protein coming from outside.
- Kidney problems in patients.
- Bloating, flatulence, nausea and vomiting (rare).
- The appearance of acne with long-term use whey protein.
- The appearance of excess fat with long-term consumption of soy protein.
Remember that very often side effects occur after consuming low-quality protein. It may even contain heavy metals. Taking such a protein does not bode well. Therefore, the main rule when purchasing is to trust a trusted manufacturer.
Protein: contraindications
A lack of protein in the body leads to negative consequences, but for some people it is still contraindicated. Those who have:
- Kidney failure and other kidney diseases.
- Genetic predisposition to kidney disease.
- Individual intolerance to components.
Protein composition
The composition of the protein varies depending on the type of supplement. Whey protein consists of globular proteins that are obtained during the production of cow's milk. Milk consists of casein, whey and other protein components such as immunoglobulin, alpha-lactalbumin, glutamine, etc.
Soy protein consists of 55-60 percent amino acids, of which more than 30 percent are glutamine and lysine. There are also vitamins and minerals.
Protein complexes contain carbohydrates, fats, minerals and trace elements.
Many novice athletes, when they first hear about sports nutrition, want to know first of all whether it is harmful. Naturally, a person who does not know will doubt that some powder is not only not harmful, but also useful. The stereotypical thinking of many individuals sometimes goes beyond all boundaries, and they, who are completely ignorant of the issue, convince everyone that the liver can fall off from protein. Is this really true? How stupid does this all sound? Is protein harmful or not? Let's continue the discussion to find out.
Protein is harmful! Where do legs come from?
The idea that protein is harmful is usually caused by two things. Firstly, this is complete incompetence in the matter. People know practically nothing about the composition of the powder, but they conclude that it is unsafe to use. Secondly, these are stereotypes and myths that were created by those who, out of ignorance, began to blame protein for all mortal sins: from impotence to disorders in the functioning of internal organs.
The expression is familiar: “protein is chemistry,” “jocks don’t need protein, and they generally don’t live to see 40.” The whole situation looks even more comical or even sad (depending on how you feel about it) in the eyes of experienced athletes, when all kinds of media begin to convince people that protein is the most natural evil. At the same time, sometimes simply absurd statements are used that are not supported by facts. In short, idle talk.
What mythical harms from protein exist?
A lot of things are not attributed to protein mixtures. And the liver falls off from them, and the heart begins to work poorly, and, of course, the most popular thing is harm to potency. Let's look at each case in more detail to make sure one hundred percent that all these statements have nothing to do with the real action of the protein. Let's find out whether proteins are harmful to internal organs and potency.
Is protein harmful to the liver?
Protein is not harmful to the liver. Only anabolic steroids can cause some minor problems in the functioning of this organ, and only if they are taken in tablet form. And the only thing worth remembering is in this case– protein and harm to the liver are mutually exclusive concepts.
Is protein harmful to men's reproductive health?
Again, potency can only be affected by improper use of androgenic steroids. But ignorant people equate protein with pharmacological drugs, and hence the corresponding statement. Is protein bad for men? No!
Are proteins bad for the heart?
Protein, as we have already figured out, is an ordinary protein. And who can say that protein is harmful to the heart? Only, probably, the most retarded opponent of sports nutrition. No, protein does not harm the heart and does not affect its functioning at all.
Why protein is NOT harmful - composition and properties
In itself, this question about the harmfulness of protein is absurd, and so that you can laugh with us or feel sorry for some citizens who are not entirely full-fledged in mind, let us remind you of the composition of protein powder. All protein mixtures consist of concentrated protein that is obtained from common foods: egg whites (egg protein), milk (casein protein), whey (whey protein) and soybean (soy protein). Thus, we can safely say that sports nutrition is the most natural supplement. This mixture has all the pros and cons of regular food.
Let's take ordinary protein, which, as we know, is needed for building our body, or more precisely for muscles. Protein mixtures contain this same protein in concentrated form, which means that such sports nutrition has the same effect as a regular product. At the same time, the body does not need to waste time to digest a piece of meat. Entering the gastrointestinal tract, protein powder is absorbed faster, which means we get the necessary substances much faster.
The real harm of protein
If we are already talking about harm, then we will still outline two points. Protein has two options in which its consumption can have consequences. First of all, there are monetary costs. Well, why not harm? Especially for your financial situation. Still, a can of protein costs money. Other harms may only manifest themselves under certain conditions. It's about about non-compliance with recommendations during admission. If you fanatically and excessively consume protein mixtures, the effect will be the same as when overeating ordinary food. Of course, you will have to try to give your body problems with protein consumption.
How many times have they told the world that there is no harm from protein? But now you know that all this is real stupidity. Eat sports nutrition, it is very convenient, especially when you cannot constantly prepare food rich in protein. Sports nutrition can save you time because you can skip one meal and still drink a delicious protein shake and get the nutrients you need. Now take all these stories about its harm with a smile and don’t think about those who beat themselves in the chest, proving that it’s all chemistry.
Sooner or later, many people involved in strength sports think about the need to take additional food supplements. On television, in magazines, and newspapers, debates about the dangers and benefits of sports nutrition do not stop. About what anabolic steroids negatively affect the human body, probably everyone already knows. Is protein harmful or not? Is it really so necessary for athletes and will its use lead to health problems in the future? Let's try to figure it out.
What is protein
The English word protein is translated into Russian as “protein”. And protein is a necessary component of a healthy human diet, since it is involved in all life processes:
- responsible for building bone and muscle tissues of the body;
- protects against bacteria and viruses;
- is a source of energy;
- regulates metabolism in the body;
- transports oxygen in the circulatory system;
- keeps skin, nails and hair in good condition.
In sports nutrition, protein is a powder with a high protein content. It is easily absorbed by the body and contains all the essential amino acids.
Protein powder is made from natural extracts of products containing protein of animal or plant origin:
- dairy products;
- meat;
- peas
The raw materials go through several stages of purification and drying, resulting in a completely natural protein concentrate, which is used in sports nutrition as an additional source of energy and material for the construction and regeneration of muscles.
How does protein affect your health?
According to doctors, consuming good quality protein powder in a reasonable dose does not have any negative effects on health. On the contrary, many scientific works have proven the beneficial effects of protein on the human body.
Protein is useful for both men who want to gain muscle mass and women who want to lose weight., get rid of skin problems and have strong healthy hair and nails.
All parents know the important role protein plays for a child’s growing body, so the question may arise: is protein ok for children? Experts agree that protein powder in an age-appropriate dosage affects the child’s body (from 3 years old) only in a positive way. Therefore, if it is difficult for a child to feed meat or cottage cheese, but he will be happy to drink a protein shake in an age-appropriate dose, there will be no harm in it.
Lack of protein in the human body leads to:
- sleep disturbance;
- depression and irritability;
- decreased immunity;
- frequent bowel movements;
- weight gain;
- slow wound healing;
- dry skin;
- brittle hair and nails;
- development of various diseases.
Poor nutrition and illness gastrointestinal tract lead to symptoms of protein deficiency in the body, and for people with increased physical activity and athletes, achieving the daily protein intake from food is simply unrealistic. This is why consuming protein powder is essential.
It is important to understand that protein is an extract from products, and any product has properties, contraindications and daily intake. In accordance with this, the benefits of protein or the harm that can be caused to the body are determined.
Daily protein intake
Daily requirement in protein is individual and depends on the age, gender and physical activity of a person. In accordance with the recommendations of the World Health Organization The normal protein intake is considered to be 0.8 – 1 g/kg body weight. This is the average figure for an adult with moderate physical activity. For children under 18 years of age and pregnant women, the protein norm is 2 g/kg per day.
People engaged in heavy physical labor and athletes should take 2.5 g of pure protein, for girls and women whose task is to lose weight and maintain good physical shape - 1.5 g/kg body weight.
Exceeding the daily protein intake to 3 g/kg leads to side effects: digestive disorders and kidney diseases.
If it is almost impossible to exceed the protein norm with regular food, then it is easy when consuming protein powder. This is why it is very important to follow the exact dosage when preparing a protein shake and not exceed the recommended doses indicated on the can of protein powder.
Types of Protein Powder
Before you buy protein in a sports nutrition store, it is very important to figure out which powder is right for you. For this it is necessary to know the individual characteristics of the body(intolerance, allergies, chronic diseases) and take into account the purpose of use:
- gaining muscle mass;
- weight loss;
- recovery after strength training;
- maintaining general condition health;
- replenishment of the missing amount of protein from food (vegetarians, people with abdominal diseases).
To prevent protein powder from causing harm to the body, it is recommended that when choosing it, you should follow the advice of a trainer and your doctor, who will prescribe the type of protein that meets your needs in the necessary and sufficient dosage.
Animal based powders
Protein powder based on animal products is most popular among athletes: 
- Egg protein is an excellent source of protein, the standard among protein powders, containing all the essential amino acids. Has the highest amino acid digestibility coefficient - 1.00. It is egg white that is chosen by bodybuilders seeking to gain muscle mass. With its help, muscle fibers grow faster than with any other type of protein. Recent scientific studies have shown that eating egg whites strengthens the heart and blood vessels and helps increase good cholesterol levels. There is only one contraindication to taking egg whites – an allergic reaction to chicken eggs.
- Milk protein is another type of highly digestible protein powder with a full range of amino acids. Dairy proteins promote weight loss, lower blood pressure and restore muscle fibers after exhausting workouts. The main disadvantage is the lactose content, so milk protein is harmful for people who have lactose intolerance, which results in disruption of the gastrointestinal tract. Milk protein consists of two types of proteins: casein (“slow”) and whey (“fast”) proteins, which can be purchased separately.
- Casein protein is a protein found in cottage cheese. It is absorbed very slowly (up to 7 hours), thanks to which the muscles are fed with amino acids for a long time. It suppresses hunger for a long time, so casein is useful for weight loss.
- Whey protein is preferable to milk protein when building muscle mass. Absorbed by the body completely and within short time(within 30-50 minutes).
- Beef protein is a rarity in sports nutrition stores and has a high price, so it is significantly inferior in popularity to egg and milk proteins, but its advantage is considered to be its creatine content, good tolerability (an option for athletes with allergies to lactose or protein chicken eggs) and rapid digestibility.
Animal-based protein powders are completely natural, contain all essential amino acids, and are easily digestible. They are completely safe for women, men and even children. Only people with individual intolerance to animal proteins and with an increase in the recommended dose can cause harm.
Plant Based Protein Powders
Plant-based protein powders are vegetarian protein options, but they are completely complete and are good for overall health. In addition to amino acids, they contain fiber and polyunsaturated fatty acids.
There are proteins based on hemp, flaxseed, brown rice, and peas. These types of protein powders are rarely found on sale; most often they are included in a mixture with other proteins.
The most common type of plant-based protein powder is soy protein.. In terms of protein content, quality and digestibility, it is closest to animal protein powder (digestibility coefficient 0.95). It is able to quickly restore muscles after physical training and contributes to their rapid increase.
But there is an opinion that soy protein is dangerous for men because it contains phytoestrogens, which are similar in action to female sex hormones. Is protein harmful to men's health? Let's look further.
Effect of soy protein on the body
Some side effects may indeed occur with long-term consumption of soy protein by men. Most often this is an allergic reaction to soy, less often – digestive disorders due to gluten intolerance.
Numerous studies have proven that phytoestrogens do not have a harmful effect on men's health and do not reduce potency if the recommended dose is not exceeded. If consumed in excess, it is possible to reduce the production of the lipase hormone responsible for the breakdown of fat, which will lead to a gain of fat mass rather than muscle mass.
For women (especially during menopause), soy protein is most preferable, since its use normalizes hormonal background and hinders development cancerous tumors breasts
When choosing a soy protein product, you need to pay attention to the manufacturer and price, since you can purchase low-quality protein from genetically modified soybeans, which will cause more harm to health than benefit.
Negative effects of using protein powders
Protein powder has been proven to have a positive effect on the body. Protein is harmful to human health only when:
- individual protein intolerance;
- incorrectly selected sports diet(replacing main meals with protein shakes);
- non-compliance with dosage.
The following symptoms indicate obvious protein intolerance:
- protein rash, skin itching;
- redness of the sclera of the eyes, lacrimation;
- discomfort in the gastrointestinal tract;
- intoxication of the body (nausea, vomiting, increased body temperature).
How else can protein be harmful? It is quite rare to find good quality pure protein powder in sports nutrition stores. Mostly, protein mixtures are for sale, enriched with various additives in order to increase the nutritional value and improve the taste of the protein.
Side effects from their use largely depend on the content of these additional substances. When purchasing a protein mixture, it is important to carefully study the qualitative and quantitative composition.
What ingredients in protein mixtures should you be wary of?
- Taurine is an amino acid added to everything energy drinks. In small doses, it has a positive effect on health, but excess taurine makes the body work harder and increases the risk of diseases of the nervous and cardiovascular systems.
- Synthetic sweeteners (Sweeteners). Not absorbed by the body and cause irreparable harm to health in some diseases: for renal failure (cyclamate), phenylketonuria (aspartame), heart and vascular diseases (aspartic acid). Consumption of sweeteners in large doses has an extremely negative impact on health, especially in children and adolescents.
- Thickeners (Gum Blend): xanthan gum, carrageenan. They provide optimal consistency when preparing a protein shake, but regular use of these additives, according to the latest scientific data, can lead to stomach ulcers and oncological diseases digestive tract.
- Synthetic sugars: Dextrose and Maltodextrin are important components of sports nutrition that affect the rate of recovery after exercise, but excessive consumption of sugars increases the likelihood of developing diabetes mellitus, obesity, heart disease. Often, high doses of dextrose cause digestive problems.
When adding various components to protein mixtures, manufacturers are not always guided only by the benefits they bring to the body and improvement of taste. More often this is done in order to reduce the cost of the product, because protein concentrate (60 - 85% protein) or hydrolyzed isolate (consists of 90% protein) will cost much more than a mixture for preparing a cocktail with nutritional supplements.
Protein bars
Another source of protein, in addition to high-protein mixtures, are protein bars. Their protein content should be higher than fat and carbohydrates. Unfortunately, many manufacturers, under the guise of protein bars, produce products containing a variety of ingredients.
Therefore, if the purpose of consuming a bar is to additionally obtain a high dose of protein, then you need to read the label very carefully about the composition and calorie content of the product. A high-quality protein bar, like protein powder, will only bring benefits, while a cheap fake will be harmful to your health and cause excess weight.
What to pay attention to when purchasing and consuming protein
It has been proven that taking high-quality protein in the appropriate dosage does not harm human health. But it is worth paying attention to the following points: 
- The consumption of high-protein foods should only be prescribed by a doctor or sports coach..
- You need to purchase protein powder or mixture only from well-known and trusted manufacturers.
- You cannot replace main meals with proteins and get some of the protein from meat and fish products, legumes and cereals, and nuts.
- With constant intake of high-protein mixtures throughout the year, an imbalance of hormones and electrolyte imbalance may occur in the body.
- With continuous consumption of protein mixtures for 5 years, irreversible degenerative processes begin in the liver tissues, and various diseases of the internal organs develop.
That is why it is necessary to take protein in courses under the strict supervision of a doctor. Uncontrolled long-term use is fraught with serious complications and health problems.
Protein is a healthy, completely natural biological food supplement, the correct use of which in sports and dietary nutrition does not harm the body, but helps to achieve your goals and improve your health. Side effects occur only when consuming low-quality protein mixtures, in high doses or due to individual intolerance.
Many girls working out in gym, include sports protein mixtures in their diet. Protein shakes will be a good addition to the training process and will help create a slim, toned body if taken rationally. In this article we will talk about the features of taking protein supplements and their importance for girls in the process of losing weight and modeling their figure.
Why should girls drink protein?
Before answering this question, let's remember what protein is.
Proteins are plant or animal proteins that are the building blocks of our body. During digestion, they are broken down into amino acids, which take part in the formation of muscle cells, bones, skin and hair, and contribute to energy production. Protein deficiency leads to changes in hormonal levels, disruption of vital organs, deterioration of muscles, bones and skin, and other negative consequences.
The lack of amino acids is especially acute for girls on a diet, when it is difficult to get the required amount of protein with food. Deterioration of skin condition, sagging muscles, hair loss and brittle nails are the consequences of protein deficiency. To avoid unpleasant consequences, girls drink protein shakes.
Do girls need to drink protein to lose weight?
There is an opinion that protein, while helping to build muscle, leads to weight gain, therefore, it should not be taken when losing weight. This misconception arose due to the fact that initially only bodybuilders and athletes seeking to increase body weight drank protein.
Regular workouts along with protein supplements will help create a slim, toned body without loose skin and cellulite. Isn't this what every girl strives for?
Of course, you won’t be able to lose weight just by taking protein. But protein supplements will not only help maintain muscle mass while dieting, but will also make your skin firmer.
Protein blends are also easier to stick to proper nutrition. A protein shake can replace your usual high-calorie snack or even become a full meal.
At what age can girls drink protein?
Protein is a product of natural origin, so it has virtually no contraindications. You can drink protein shakes at any age if you need an additional source of protein. For example, for teenagers involved in professional sports, trainers recommend starting to drink protein at the age of 14-16.
However, it should be remembered that at a young age the body is able to grow on its own, so to increase muscle mass it is enough to eat regular foods high in protein. Natural growth of the body stops at 18-23 years old, then you should start taking additional amino acids.
What proteins are best for girls to drink for weight loss?
There are several types of protein shakes, which differ in protein content, lactose, carbohydrates and digestion time. The most popular protein supplements among girls for weight loss include those in which high content protein, but at the same time a minimal amount of carbohydrates.
Let's see which proteins are best for girls to drink to lose weight:
- Whey protein is a protein derived from whey. It is well absorbed and has an optimal amino acid composition. There are several subtypes: concentrate, isolate and hydrolyzate, which differ in protein and lactose content. The concentrate contains from 25 to 89% protein and about 4% lactose, is well digestible and costs less than other proteins. But not suitable for people suffering from lactose intolerance. Whey protein isolate is slightly more expensive than concentrate, but it contains less than 1% lactose and 90-95% protein. There is also a lactose-free isolate that can be consumed by people with hypolactasia. Hydrolyzate contains 80-90% protein and up to 10% lactose, and is more expensive than other types of whey protein. But its undeniable advantage is the speed of absorption.
- Casein is also widely popular among girls. This type of protein is formed during the curdling of milk and is similar to the proteins contained in cottage cheese. It takes longer to digest, so it gives you a feeling of fullness for a long time. It is recommended to consume casein as an evening snack or dinner.
- Soy protein is made from soybeans and has a poorer amino acid composition than animal proteins. But it is suitable for vegans and people who, for various reasons, limit their consumption of animal proteins.
- Complex protein is a multicomponent mixture of proteins. The components of protein shakes are selected in such a way that proteins are broken down at different times, thereby ensuring a flow of amino acids to the muscles over a long period of time.
To choose the right protein complex, you need to determine when you will take it. Whey protein is good to drink before and after an intense workout, casein is good before bed, and complex protein can be drunk at any time of the day.
Can pregnant and breastfeeding women take protein?
During pregnancy, the body's need for protein increases sharply. On average, an ordinary woman needs 80-100 grams of protein per day. During pregnancy, this figure increases to 150-170 grams. This amount of protein can be obtained from regular foods, but some girls prefer to drink protein mixtures.
It should be noted that pure, unflavored protein shakes are safe during pregnancy. But flavors, dyes and sweeteners that can be found in protein can cause an allergic reaction and lead to negative consequences.
The same goes for protein during breastfeeding. Newborn children have an unformed digestive system, therefore susceptible to allergies, colic and intestinal disorders. Mom's consumption of additional protein can cause allergic reactions in the baby. Doctors recommend starting to take protein 6 months after giving birth, when breast milk becomes not the child’s only food, but the baby’s intestines have already developed sufficiently.
If you doubt whether you can drink protein during pregnancy or breastfeeding, carefully study the composition of protein shakes and consult your doctor.
What harm can protein do to girls?
Despite the fact that protein shakes contain pure plant or animal protein, disputes often arise about the harmfulness of the supplement. You can read whether protein is harmful in our article “Protein: harm and benefit”.
Prime Kraft Experts' Opinion
Should girls drink protein? Experts believe that it is necessary if your goal is a beautiful and healthy body. Regardless of what goal you set for yourself - to lose weight or build muscle mass - a properly selected protein complex will help you achieve the desired results.
The primary importance of protein in our life is described by the phrase of F. Engels: “Life is the way of existence of protein bodies.” Protein is the building material for the entire body. It consists of muscles, bone tissue, hormones, enzymes.
If we compare the human body with a construction site, where new floors are constantly being created, waste is eliminated, and components are moved, then proteins can be imagined in the form of bricks. It’s easy to imagine what will happen if construction material is delivered at the wrong time or in insufficient quantity. The work process will begin to slow down or stop altogether, and over time, the walls that have already been built will begin to collapse.
So for the normal functioning of the body, a daily intake of protein is simply necessary. Its consumption rate is 2 g per 1 kg of body weight per day. You can get protein from plant and animal foods. Or you can use industrially produced protein. There are many men (we will look at whether this product is harmful or not in the article) who supplement their diet. You can buy it at a pharmacy or sports nutrition stores.
What is protein made from?
Milk is the most common starting material for the manufacture of protein dietary supplements. Casein protein is made from milk curdled with special enzymes.
Whey protein is a concentrated protein that is isolated from whey. In order to obtain a finished powdered product, milk is curdled, pasteurized, and filtered. The resulting protein is then concentrated and dried.
In addition to these types, soy and egg proteins are also isolated. They are used less often because they are more expensive. Is it suitable for men? Is this product harmful or not? Scientists have not been able to fully understand this issue, because this type of protein is not completely absorbed by the body.
Egg white is healthy because it contains sulfur, which has a positive effect on the functioning of the entire body. Protein products with mixed composition have also been developed. They are connected best qualities each type of protein.
Protein Benefits
To obtain the required dose of protein, an athlete must drink 6 liters of milk per day, or eat 15 chicken eggs, or get the same substance from a considerable amount of meat. Such food is expensive, and not everyone has the strength or desire to prepare dishes. Sometimes it can be difficult to get the optimal combination of proteins, fats and carbohydrates. This is why athletes often prefer protein “from a can.”
What does protein mean for men's health, is it harmful or not? Athletes test this from their own experience. After all, using pharmaceutical proteins is cheaper, and such a product is also very convenient to store and transport. A significant advantage is the balanced composition of amino acids in the supplement. Manufacturers, in addition to pure natural protein, often add a variety of vitamins to the powder that cannot be obtained from regular food. This saves the athlete time and money.
Indications for protein use
Protein is simply necessary for people actively involved in sports. Its use stops catabolic processes in muscles and helps the body recover faster after training. A balanced composition of amino acids increases the body’s protective functions and improves the functioning of endocrine system. The ideal dietary supplement would be protein for men. Reviews confirm the fact that with protein products muscle mass grows much faster, and the level of fatigue decreases. The enzymes contained in the product have a beneficial effect on the functioning of the gastrointestinal tract.
Contraindications
Before starting a diet or taking any medication, it is better to consult your doctor. It is a nutritionist who will help you find answers to questions about whether protein is harmful to men’s health and whether it is worth using it in a particular case. Manufacturers do not recommend using such products:
- persons under 18 years of age;
- pregnant and breastfeeding women;
- people with individual intolerance to product components;
- patients with renal failure and liver problems;
- people with a very large amount of subcutaneous fat. The composition of the products most often includes fast protein. If you don't pay enough attention to physical activity, you can easily gain even more extra pounds.
When taking a protein dietary supplement, you need to carefully monitor the dosage. Large quantity protein can cause constipation, bloating, and colic. Protein taken in excess of the norm puts extra stress on the kidneys and liver. Food remaining in the intestines can become an excellent breeding ground. pathogenic microorganisms. Is protein good or bad for men's health? The answer is simple: it all depends on the dosage and adherence to the training regimen.
Protein and potency
There is a popular myth about the harmful effects of protein on men's health. “Is protein harmful to men’s health?” - the most frequently asked question on sports forums. People who are far from sports and healthy eating, protein dietary supplements are often confused with products containing steroids.
Anabolic steroids are really dangerous for men's health. They affect the athlete’s hormonal levels and can cause irreparable harm to health. Long-term use of such drugs inhibits the body's production of the male hormone testosterone. Over time, after stopping taking steroids, a man may develop problems with potency, and sometimes the body even begins to restructure itself according to the female type.
Proteins, on the contrary, have a positive effect on potency. Many athletes after taking protein food additives noted an increase in sexual desire and an increase in the duration of sexual intercourse. This is not surprising, because the non-essential and non-essential amino acids included in the product improve the functioning of all organs and systems. The question of whether protein is harmful to men's health disappears on its own.
The effect of protein on the functioning of internal organs
Canadian scientists tested the effect of protein on human health. They examined the kidneys, liver, genitals, and digestive system of people taking protein. According to their conclusions, protein in normal dosage is absolutely not harmful to internal organs. They also concluded that excessive intake of animal protein increases the risk of stomach and esophageal cancer. But this risk is much less than in the case of eating fast food or carbonated drinks.
Is it necessary to exercise while taking protein?
Protein, especially whey, is absorbed very quickly. Therefore, if you do not subject your body to regular physical activity, the fat layer will begin to grow. For a person who wants to lose extra pounds, casein protein is ideal. By consuming it in the evening, the athlete will protect himself from nighttime overeating. In combination with physical activity, the use of protein will have a positive effect on your figure.
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