Bodybuilders are known for consuming protein powders in considerable doses. Athletes know that protein is used by the body to build muscle. Athletes have no doubt that large amounts of protein consumed will lead to rapid growth of muscle mass. However, this is not quite as it seems, and muscle growth does not require as much protein.
The average sedentary person requires 1 gram of protein per kilogram of body weight. Sports nutritionists are still debating how much protein is consumed for muscle growth. The only consensus is that people who lead a sedentary lifestyle need less protein than those who work out at the gym. Bodybuilders and weightlifters have the greatest need for protein – the body needs 2 grams of protein for 1 kg of body weight. That is, if you weigh 95 kg, you need 190 grams of protein per day.
Many athletes don’t follow the rule and consume 4 grams of protein to gain body weight. Whether this makes sense is hard to say, perhaps, but only if a person uses steroids. Without chemo, the body will not absorb that amount of protein. Some people devour huge amounts of protein and don’t go to the gym, thinking that large amounts of protein will cause muscle growth. This is a misconception, because when too much protein is ingested, the body synthesizes carbohydrates and fats from it, which eventually leads to obesity. When exercising, the body’s ability to absorb protein from food increases, and if it has enough carbohydrates to provide energy, then proteins are not consumed for this purpose and, therefore, there is no point in eating huge amounts of protein. Almost all foods except refined fats and sugars contain protein in small amounts.
With sufficient intake of fats and carbohydrates, little protein is used for energy production, as it is used for more important purposes:
- repair of damaged muscle fibers;
- the growth of muscle tissue;
- synthesis of enzymes, hormones, etc.
At rest, the body uses no more than 5% of the total amount of protein in the diet for energetic purposes. But during intensive exercise the protein utilization increases up to 10%, because protein is converted to glucose in this case.
If carbohydrates are insufficient in the bodybuilder’s diet, protein is consumed as an energy source, thus increasing the need for it. This may have negative consequences, such as loss of calcium and dehydration, since protein begins to perform functions for which it is not intended. It is considered safe to consume protein when it does not exceed 20% of the total caloric intake.
