How much protein powder, protein drinks and supplements can our body consume?

February 20, 2020 / BIOON/ --Once only used by bodybuilders, more and more people will use sports supplements as a routine part of their health and fitness training Nowadays, fitness has become a hot topic for people around the world Protein shakes, protein powder, energy bars and pills, as an indispensable part of fitness, are usually recommended to ordinary physical Exercisers A recent study found that More than half of gym regulars often take protein supplements as part of their training However, although protein is an essential nutrient for our survival, these supplements may not be as necessary as we think Photo source: healthtang.com every cell in the body contains protein, which we usually use to build and repair? At the same time, it is used as a source of energy to produce hormones and enzymes; however, people may also use protein supplements to help increase muscle and lose weight, and optimize training by improving body performance Taking in extra protein is considered to increase muscle development and strength, which is also part of daily exercise plan So how much protein we should eat, when we should eat it, and whether we should supplement it (such as drinking protein shake), scientists have debated for many years The current consensus among researchers is that for people who take part in high-intensity training, according to their goals, their demand for protein is slightly higher than normal But not everyone needs a high protein diet For a person who weighs about 70 kg, they need about 56 g of protein per day (about 0.8 g of protein per kg) But experts suggest that for those who want to improve their health, exercise their muscles and recover faster after training, they should take 1.4 - 2 grams of protein per kilogram per day For a 70 kg person, it's about 98 to 140 grams of protein, which will help repair the damaged tissues in training and improve the recovery ability of the body Weightlifting and protein intake stimulate a process called "muscle protein synthesis", which is a natural process It can produce new muscles to repair the damaged muscles during training If protein is ingested before and after training, the effect of muscle protein combination will be enhanced Now, protein milkshake (protein drink) has been ingested after exercise It's common, but it's really necessary to eat this protein shake How much protein we should eat in a food has been a controversial topic among scientists Most people think that 20-25g protein may be the best dose to promote muscle protein synthesis, which is equivalent to a spoonful of protein powder or 100g of chicken breast meat Any level higher than this dose is believed to produce energy for the body or excrete it from urine In muscle, the time when the maximum value of muscle protein synthesis is called "muscle full effect" The synthesis of muscle protein will rise only after about 90-120 minutes of protein intake, and then it will return to normal Although amino acids will continue to exist in the blood, this further stimulates the synthesis of protein in muscle This will lead some people to think that the degree of muscle using protein is limited every time the body sits We should let the level of amino acids in the blood return to the limit level before the next meal This observation results from the researchers' research on whey protein The unique feature of protein is that the level of amino acids will appear rapidly in the blood and after ingestion Whey protein is considered to be a fast acting protein It is believed that milk protein, a protein with fast and slow effects, can induce protein synthesis in muscle due to the slow release of amino acids, which challenges the hypothesis of short-term muscle adequacy This may mean that the overall effect of muscle discussed in previous studies may only be a feature of whey protein, or it may be due to its rapid absorption The ability to oxidize amino acids increases with each meal containing more than 20 grams of protein, but not all types of protein Therefore, it may not be a waste to eat more than 20 grams of protein at a time, especially if we eat a whole food source instead of a protein shake all day long; therefore, the researchers suggest that for most people, 0.25 grams of protein per kilogram or 20-40 grams per meal may be the best, which is more than the amount needed to stimulate muscle protein synthesis But muscle exercise may not be the only reason for protein consumption, and protein supplements have been shown to improve weight loss as part of a calorie controlled diet Effect: protein can enhance the release of hormone, thus reducing the appetite of the body and increasing the sense of satiety, which will make us feel full, and then reduce the intake of snacks Protein supplement can also maintain muscle mass in the process of weight loss, thus helping to maintain the new metabolism of the body Studies have shown that a high protein diet without protein supplements is as effective as a high protein diet with protein supplements, which means that the good taste of protein supplements may only be more convenient and easy to eat; in fact, a high protein diet may be more conducive to weight loss, and perhaps surprisingly, many suggestions for gaining muscle seem to be helpful for weight loss The advice is prudent The intake of 1.2-1.6g / kg / day and 25-30g / meal is based on scientific advice, which has nothing to do with the source of protein So do we really need protein supplements to be healthier or look better? Maybe not, experts suggest that we should eat as much whole food as possible, but if the protein supplement can meet our daily needs, it may not affect our health References: [1] mills of people take sports supplements hoping for a range of health benefits, from weight loss to muscle building But some supplements are being solid illegally and can be very harmful [2] Robert W Morton, Kevin t Murphy, Sean R McKellar, et al A systematic review, meta analysis and meta region of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults ， BJSM (2017) doi：10.1136/bjsports-2017-097608 【3】 Muscle protein synthesis in response to nutrition and exercise 【4】Heather J Leidy， Peter M Clifton， Arne Astrup， et al The role of protein in weight loss and maintenance ， AJCN (2015) doi：10.3945/ajcn.114.084038 【5】 Protein powder， shake， and supplement： How much can our body actually use？
by David Rogerson， The Conversation