Why and how much protein | Steroids4U.eu

Proteins are nitrogenous compounds that form the basic building block of the human body. Proteins are composed of amino acids linked by peptide bonds. The minimum protein intake for a normal person without physical exertion is 0.6 – 0.8 g of protein per kilogram of body weight per day. This is to maintain a balance between received and released nitrogen.

Dosage and intake of proteins

Very high protein dosing is often a controversial issue. The latest advertising information in various articles and magazines still convinces us of the need for increased protein intake. Beyond the lower limit of protein intake, these not very reliable sources state 1.5 g * kg of body weight per day and sometimes up to 2 g * kg. However, an intake of more than 2 g per kilogram of body weight is unjustified, does not have the desired effect and is even harmful in many cases. It is important to stick to verified and credible information based on the latest scientific knowledge. The amount of protein ingested is often an individual matter in relation to the body’s physical demands and other parameters.


Here, one rule applies that after exceeding a certain amount of protein intake, their further usability in the body decreases sharply. The only (but negative) benefit of such a high protein intake is in hypertrophy of fat stores, most often in the waist area. Another negative effect is associated with a significant load on the liver and kidneys, or it may affect the metabolism of body calcium. According to current scientific knowledge, in general the limit of protein utilization is around 1.5 – 1.8 g * kg per day.

Protein intake for athletes

Many athletes as well as ordinary people are often affected by advertising of extremely high protein intake (more than 2 g * kg * day). They often find that these recommendations have no effect. It should be borne in mind that protein drinks are only a high-quality protein food. Only in some cases (low protein intake from the diet, demanding physical activity) is it necessary to consume them for the proper functioning of various functions in the body. It should also be noted that under normal conditions, muscle growth is very slow through protein intake.
Another very practical use of various protein supplements (protein drink, protein bars, amino acids, BCAA) is in cases where you can not eat a quality diet rich in protein during the day. This problem is especially with managers, drivers and stressful people who do not manage to eat well. Also, even hard-training athletes cannot do without these protein supplements. An ordinary recreational athlete needs approximately 1.2-1.8 g of protein per kilogram of body weight. Endurance athletes are recommended to take only 1.2 – 1.4 g * kg per day. Strength and strength-endurance athletes are generally recommended to take 1.8 – 2 g * kg of protein per day.

Is intake of protein drinks important?

In one substantial study, it was found that increasing the daily protein intake from 1.7 g * kg to 3.0 g * kg did not lead to absolutely any differences in muscle cell hypertrophy. However, the foregoing does not mean that the consumption of protein beverages is irrelevant. In one study, the overall increase in energy intake had a dramatic effect when the group ingested 1.7 g * kg of protein along with a carbohydrate gainer. The group thus increased the total energy intake of calories by up to 67% and achieved a several times higher increase in muscle volume compared to the group that received only 1.4 g * kg of protein. This is evidence that some (but not excessive) protein intake plays an important role along with sufficient carbohydrate intake, which is likely to induce higher stimulation of anabolic hormones such as IGF-1, testosterone and insulin, thus creating much better conditions for protein synthesis.

The most important is the timing of protein intake and their combination with carbohydrates

Protein drinks can be consumed alone or as a side dish to a regular meal. Immediately after the procedure, their separate administration is inappropriate. This is due to the fact that proteins are to some extent used as an uneconomical source of energy and their decomposition significantly burdens the body with various products. In order to be able to use the anabolic effect of proteins after training, it is necessary to administer them together with carbohydrates with a high glycemic index, such as glucose, maltodextrin. The carbohydrate: protein ratio is recommended 3: 1.

Protein after training

Increasingly, I am registering new studies that agree that the total amount of protein ingested is not as important as the optimal timing of their intake immediately after training and regular intake throughout the day.
The importance of protein intake immediately after training is due to the graded process of protein synthesis in muscle fibers. Studies show that a higher effect of protein synthesis is when you take a protein drink with fast carbohydrates. This effect is present with a small amount of amino acids along with sugars even before training.
The amount of protein ingested after training may not be high. It has been shown that a positive nitrogen balance was recorded as early as 6 grams of essential amino acids or 10 grams of protein. Most often, a dosage of 0.2 g * kg of protein drink or 0.1 g * kg of amino acids is recommended after training.

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