Protein supplements and weight training

Protein supplements are often raised in topic to those whose are thinking of weight training. In the past, there has been insufficient research to provide substantial confirmation that protein supplements are beneficial during or after training. The intake of these supplements is usually recommended in unnecessary doses and may work only as a placebo.

The recommended dietary allowance (RDA) of protein is generally 0.8g/kg body weight. However if we were contemplating of training as a body builder, your protein requirements will naturally increase. The recommended increase of protein is varied from1.6-1.8g/kg body weight, or certainly no greater than 2g/kg body weight for athletes.

As the body undergoes exercise like heavy weight lifting, the muscles are subjected to significant strain thus protein is required to replenish and build new tissue. The major supplier of energy during this exercise is glucose as weight lifting techniques are of short periods over frequency, meaning protein is generally not the required fuel source.

The increase in protein requirements can be easily meet from a healthy and varied diet. Foods high in protein include chicken, fish, red meats, milk and vegetables. Therefore the intake of protein supplements is not needed and most likely taken in excess.

Recommended Protein Intake For Persons of Varying Weights

Theoretically, if a young male athlete were 70kg in weight, his RDA of protein would be 56g (See table 1). However because he wants to weight train, a recommendation of no higher than 112g of protein (two times the RDA) is sufficient. As a result an intake of protein supplements often manufactured of pure protein and taken at 100 grams per meal on top of a healthy diet is obviously in un-necessary excess.

The fate of excess protein is often subjected to energy metabolism, fat storage, or excretion via urine. Excess in protein supplements also increases the body’s need for water, as more water is needed to excrete excessive nitrogen from a high protein diet.

Proteins are often described by their ‘protein quality’. This term describes the quantity of the essential amino acids contained in a product. All nine essential amino acids are crucial in supporting our body functions and a deficiency in even just one can result in extreme disabilities such as phenylketonuria (PKU) causing neural dysfunctions. The human body is unable to produce these essential amino acids in sufficient quantities and therefore creates a demand of it from out diet. Foods high in protein quality are often found in animal products whereas plant foods exhibit a lower protein quality.

Branched chain amino acids are frequently highlighted as the higher quality proteins. There are three types of branched chain amino acids (BCAA), namely leucine, isoleucine, and valine. These BCAA are metabolized at the muscles whereas in normal cases amino acids are generally broken down at the liver. These type of protein supplements are often promoted as beneficial to muscle builders as they are easily metabolized and converted to adenosine tri-phosphate (ATP), which saves the body from using the glycogen stores in their muscle. BCAA may also be of aid to trauma patients in tissue repair and haemoglobin formation.

If you are a vegan the same rules still apply. But because of the reasons that all the essential amino acids found abundantly and naturally in meat products, a vegan would certainly have to make a conscious effort to seek alternative foods that also contain these nutrients. Therefore, if a vegan is careful with their protein consumption within their plant based diet then protein supplements would not be needed.

Author: Mychau