Protein: advantages and disadvantages for the body

20.01.2020 13:00

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Most people who are seriously involved in sports are always wondering if they need nutritional supplements and in what quantities. They say that consuming protein is harmful to an athlete's health, but is this really true?

Author: Ashurbekova Shamsiyat Tofikovna

Any protein contains protein (from 60 to 90% of the mixture) and contains almost no fat. It is important that protein mixtures always contain easily digestible proteins. This is why they are so popular among professional athletes, as they help muscles cope with heavy loads.

Protein for the body: benefits and harms

Protein has both advantages and disadvantages. Among the advantages it should be noted:

increase in muscle mass and high results in sports;
contains proteins necessary for high loads, but a minimal amount of fat and carbohydrates;
persistent loss of appetite as blood sugar levels drop;
You can “snack” with a protein shake at home or at work;
the composition contains the daily requirement of protein, so vegetarians can consume proteins;
ease of preparation. It just needs to be diluted with water or milk;
easy digestibility, no heaviness in the stomach after use;
rich amino acid complex in the composition;
a person becomes more resilient and energetic;
the powder does not spoil, unlike dairy products. You can always take it with you on trips;
proteins regulate insulin levels in the blood;
The powders may contain various food additives, so it is easy for a person to choose the best option for himself.

In addition, the proteins that make up proteins are of natural origin and, when consumed in moderation and correctly, are safe for humans.

Proteins also have disadvantages that must be taken into account:

Possibility of indigestion. The risk group primarily includes those who are lactose intolerant, but you can buy a protein composition without it. These are whey-based isolates and hydrolysates;
Exceeding the dose can cause great harm to the kidneys and liver. If a person suffers from liver or kidney pathology, he should not consume proteins;
the compositions actually lack microelements and vitamins, but there are modern developments where manufacturers successfully add them;
high cost of good compounds;
the presence of dyes and sugar substitutes, since pure proteins do not have a pleasant taste.

Protein shake BSN. Protein BSN Syntha-6

Flavors: vanilla, strawberry, mochaccino, cookies-cream, chocolate.

Ingredients: protein-amino acid complex (whey concentrate, whey isolate, calcium caseinate, micellar casein, milk protein isolate, egg white, glutamine peptides), sunflower powder (sunflower seed oil, resistant starch, sodium caseinate, mono- and diglycerides, dipotassium phosphate, tricalcium phosphate, lecithin, tocopherols), alkalized cocoa powder, medium chain triglycerides powder (medium chain triglycerides, skim milk powder, disodium phosphate, silicon dioxide), cellulose gum (methylcellulose), sucralose, acesulfame potassium, papain , bromelain. May contain traces of milk, egg, soybean, wheat, seafood, fish oil, hazelnut and peanut flavoring.

Recommended use for men: As a food supplement, 2 scoops of powder (equivalent to approximately 44 grams of protein) with 250-300 ml of water or other drink of choice. One spoon of powder is diluted in 120-150 ml of water. The amount of liquid for dilution can be changed depending on the intensity of the taste and the desired consistency of the cocktail. Consume 2-4 servings daily or as much as you need to meet your body's protein needs and build muscle mass. To increase the protein content per serving and achieve a milkshake flavor, the powder can be diluted in skim or low-fat milk.

Recommended use for women: As a food supplement, 1 scoop of powder (equivalent to approximately 22 grams of protein) with 250-300 ml of water or other drink of choice. The amount of liquid for dilution can be changed depending on the desired consistency of the cocktail. Consume 2-4 servings daily or as much as you need to meet your body’s protein needs and achieve your desired body shape. To increase the protein content per serving and achieve a milkshake flavor, the powder can be diluted in skim milk, low-fat milk or soy milk.

BSN Syntha-6 is a premium protein blend with a wide range of different protein formulas for use before and after training or on rest days as an additional source of amino acids.

Syntha-6 contains proteins with fast, medium and slow release of nutrients, which guarantees a constant flow of amino acids into the muscles over a long period of time. The protein matrix consists of ultra-filtered whey protein concentrate, micro-filtered whey protein isolate, egg white, calcium caseinate and milk protein concentrate. Syntha-6 is very low in carbohydrates and lactose, making it an excellent choice for those seeking the maximum benefits of optimal protein synthesis without the extra calories from excess fat and carbohydrates. Numerous positive reviews from professional athletes and high international awards for the product repeatedly confirm the superiority of Syntha-6 over its analogues.

Syntha-6 contains ingredients that promote better protein absorption and eliminate stomach discomfort.

BSN Syntha-6 is an advanced sports nutrition product with unsurpassed taste that most effectively promotes the growth of lean muscle mass.

Rice protein: benefits and harms

The main benefit of rice protein is that it is hypoallergenic, making it ideal for those who suffer from food allergic reactions. When compared to proteins that come from eggs, milk or soy, rice is less dangerous for sensitive bodies. It also perfectly restores muscle mass and helps increase strength and endurance. Rice protein will not cause any harm if consumed in moderation.

Protein isolate: benefits and harms

Protein isolate is obtained using special technologies: first, protein is isolated from animal whey using ion exchange. It can be obtained from any dairy or meat product. Whey protein isolate is a kind of healthy and concentrated protein “extract” from foods that has a high value. The isolate also contains many useful acids, which ensures muscle building and rapid recovery.

The isolate strengthens and increases muscle tissue. It can be used not only by athletes, but also by ordinary people who want to improve their overall health and increase their endurance. It is ideal for those who for some reason cannot get their daily protein intake. If you take the isolate correctly, after consulting with a specialist and carefully studying the instructions, there will be no harm from it.

In what cases can the problem of hair loss be related to diet?

It is worth noting that according to the general trend among those people who live in fairly prosperous economic conditions, a direct connection between hair loss and a lack of vitamins and minerals due to poor nutrition is not visible. However, experts identify several typical cases when this point is worth paying attention to. In particular, these include the following:

1. Problems with digesting food due to chronic diseases of the digestive system. These include disorders such as impaired functioning of the liver and pancreas. Serious damage is caused to the hair of those who receive the necessary nutrients through an IV.

2. Following a diet that is too strict. If a person who is generally healthy restricts himself too much in food (and this concerns both the quality characteristics of the foods consumed and their variety), then he is likely to face the problem of hair loss.

Protein shake: benefits and harms for men

Protein shakes are made by mixing any powder with liquid. Instead, additional components are used. This is the best drink for a bodybuilder or athlete after a serious workout, facilitating muscle recovery and giving strength. The cocktail perfectly satisfies the feeling of hunger, saturating the body with proteins and a minimum of calories, but you should drink it only if you eat regular food, so as not to harm the body.

Protein shake recipes from available ingredients

To make a protein shake at home, you will need a blender or shaker. All components are mixed until smooth. This drink cannot be stored for more than 10 hours, heated or frozen.

Remember that the calorie content of the cocktail is very high: on average 500 calories. The daily requirement for an adult is 2400/2800 (women/men). Those. one serving of drink replaces 1 meal.

A protein shake at home consists of:

Bases. This is fat milk from 1 to 3.2%, cottage cheese, eggs (whites).
Carbohydrates and fats. Fruits, sweeteners; nuts, vegetable oil.

Let's look at simple protein shake recipes to understand the proportions.

No. 1. 350 ml milk, 1 protein, 1 banana, 100 g cottage cheese, a tablespoon of honey.

No. 2. 250 ml of milk, 200 ml of yogurt, 1 banana, 2 tablespoons of honey, 40 g of oatmeal porridge, a scoop of ice cream (about 40-50 g). In this cocktail, per 100 g there are: 500 cal, 40 g protein, 8 g fat and 50 g carbohydrates.

No. 3. 500 ml of milk, 2 bananas, 200 g of cottage cheese, nuts (to taste): walnuts, almonds, peanuts and 2 tablespoons of honey.

No. 4. Protein-carbohydrate cocktail: 300 g of cottage cheese, about 200 ml of yogurt, 100 ml of water, a tablespoon of cocoa powder, 1 banana, honey or jam to taste.

No. 5. Saturated drink: 200 ml of water, 20 g of milk powder, a tablespoon of sour cream, 2 tablespoons of cottage cheese, lemon juice. Calories are added with flax seeds (a teaspoon), olive oil, and the whites of 1 or 2 eggs.

It is recommended to drink no more than 300 ml at a time. You can make a protein shake from homemade milk and (or) yogurt, but consider the fat content of the product. If one component is fattier, the other needs to be low-fat.

The protein base plays the main role in the composition. Jam, honey, and nuts act as sweeteners and a source of vitamins and fat. If you don't like sweets, replace them with fruit puree or fresh fruit pulp.

Protein - benefits and harms according to doctors

Endocrinologists, nutritionists and fitness trainers talk a lot about the benefits and harms of protein. As already mentioned, they all unanimously agreed long ago that this substance will not cause harm if taken in dosage and correctly. For example, if a person turns to a specialist wanting to lose weight, he should keep in mind that during training he needs to combine both programs for burning fat and gaining muscle mass in order to avoid serious problems.

The dosage of protein formulations should be determined on an individual basis, only after consultation with a doctor or competent trainer. You should not abstain from regular food before training, and immediately drink a protein shake after training. This is what often contributes to the harmful effects of substances on the liver and kidneys. The scheme for any trainee should be something like this:

eating a nutritious meal before training;
the training itself;
protein shake after;
after a cocktail, be sure to eat a banana or yogurt;
an hour later - again a full meal, until the feeling of hunger is satisfied;
Before going to bed, you need to eat cottage cheese, which contains protein, which is slowly digested. This is necessary for normal blood circulation at night.

The main thing is not to make the fatal mistake of thinking that proteins can completely replace full meals. In fact, they are designed as additional nutritional supplements, which are best used only after consultation with specialists.

Protein shake is harmful. Harm of protein shakes to the human body

People who pay great attention to a healthy lifestyle often wonder whether a protein shake is good or bad? Protein drinks are used in sports nutrition. At the same time, it is worth studying contraindications and indications for use before preparing such mixtures.

What are the benefits and harms of protein shakes?

Protein - what is it?

In order to talk about the negative impact and harm of protein shakes on the human body, it is necessary to understand what protein is. Protein is a high-molecular substance of organic origin, consisting of amino acids that are connected via peptide bonds. Proteins are the main material for the production of new cellular structures throughout the body.

In sports nutrition, protein is usually presented in the form of a powdered mixture, somewhat reminiscent of baby food. It is used to quickly replenish protein deficiency in the body associated with increased physical activity or for preventive purposes to correct an unstable diet.

Compound

What types of cocktails are there?

The main component of high-protein mixtures is artificially synthesized high-quality protein of animal or plant origin. To better digest proteins and improve their nutritional qualities, manufacturers can add fructose and sucrose. The filler is often powdered milk or vegetable dry soy concentrate.

To increase the beneficial properties, the manufacturer can artificially enrich the product with vitamin complexes, fats, and mineral supplements. The most common are vitamins A, B, C and PP.

The composition may contain potassium and sodium salts. To give better taste, food flavorings and colorings are used.

What are the mixtures made from?

All protein on the market is protein that is artificially synthesized in the laboratory. Their main difference lies in the feedstock from which it is isolated. Based on the composition of the raw material, it can be whey, casein, soy or egg.

Types of proteins and their properties

Among the variety of modern protein shakes, several main subgroups can be distinguished:

Whey is a product of animal origin. It is isolated mainly from whole milk or by-products obtained during production, for example, cheeses - cheese or curd whey. Belongs to the group of easily digestible proteins. Within a few hours it is broken down into amino acids and absorbed quite quickly. Most often it is recommended for use before training or during physical activity.
How to make your own protein shake
Casein is also a substance of dairy origin. Partially due to casein, dairy products have such nutritional value. This substance is rich in calcium and phosphorus. Due to the slow breakdown of this substance in the stomach, it is recommended for use between workouts or before bed.
Soy - refers to substances of plant origin. The soy version is most often used by people who suffer from lactose intolerance or those who adhere to a vegetarian diet.
Egg is a rather rare representative among sports mixtures. This is due, first of all, to its high cost. However, experts consider it to be the leader in protein content and biologically active substances.