The use of supplements in modern sports, in particular bodybuilding, where increased muscle mass is highly desirable, is very common. Although it is possible to become fit and strong without the use of any sort of supplement simply by picking the correct foods, many people find it challenging to consume enough calories and nutrients to keep up with intense workouts. In particular, protein intake can be an issue. You will find that the more research you do, the more confusing the whole issue of supplementation becomes: protein isn’t just protein!
Without going into too much detail, proteins are composed of amino acids. When your body goes through a workout, muscle cells are stressed and may suffer damage, prompting the body to rebuild them, hopefully bigger, stronger, and also in increased numbers. Basically that’s the principle of bodybuilding – Lift heavyweights to encourage your body to build bigger and stronger muscles. However, the building blocks for these muscles have to come from somewhere, and that’s where amino acids come in. You see, your body can’t just use raw protein to rebuild muscle cells. It first has to break protein down into its component parts, amino acids, and these can then be used to build new muscles. This is where it becomes critical to ensure that you are consuming the right type of protein, as not all sorts of proteins contain the correct amino acids.
The most popular protein supplement is weigh protein, which is derived from milk. People often get concerned about weigh protein side effects, and it is true that there are some issues that you need to know about, and we will discuss these further down. However, if you have the attention span of a school kid on red cordial and can’t be bothered reading any further, then essentially assume this – as long as you follow the manufacturers instructions, there are no significant weigh protein side effects to worry about!
Now, for some details. Some people do find that in taking protein supplements they experience bloating, flatulence, or other stomach upsets. Generally none of the symptoms are considered serious, but it will be up to you to decide whether it makes taking the supplement worthwhile. Do note however, that people who complain of these symptoms may in fact not have a balanced diet to begin with. In taking any supplement, you are placing extra strain on your digestive system, and this means that you should always increase your intake of water, and other nutritious foods, especially vegetables. Weigh protein side effects if any can often be reduced if not eliminated completely by drinking 3 to 4 extra glass of water per day, and making an effort to eat high-fibre foods such as raw fruits and vegetables in cereals.
So how much protein should you take? A rough rule of thumb is that an adult male person should consume about 1 g of protein per kilogram of body weight. This is a broad approximation, and does not take into account your levels of exertion during the day. As a rule people participating in strenuous exercise, especially if you are intending to increase body mass, should increase the ratio to 2 g per kilogram. This means that if you weigh 80 kg, you should be consuming at least 160 g of pure protein or equivalent. Before you go out and start beating protein powder by the couple, consider your dietary intake first. Have a look at the foods you are eating, and tally approaching content. A glass of milk, a tuna sandwich, and a bowl of cereal will most likely already yield about 60 g of protein alone. By the time the factory and another healthy snack and Edina, you are probably already above 100 g-meaning that you should not have to take more than about 40 g of protein supplement per day. You should not notice any weigh protein side effects at this rate. Overdoing it with protein is a waste of time and money – anything your body doesn’t use up in one sitting gets flushed back out…at best it’s extra work to get rid of again, placing more stress on your system. So don’t take more than you realistically think you can work off.
If you look at your diet and find that you need to take some gigantic quantity of protein powder you might encounter problems. It’s better to play it safe and try and its natural foods, rather than eat too much of any artificial product. Just one hard-boiled egg is worth about 20 g by itself – tasty and cheap too!
In conclusion, protein supplements do work, but you need to be sensible with them. People worried about weigh protein side effects can relax – as long as you’re not overdoing the dosage (more than about 50 g per day) and have a well-balanced diet to be in the, you should be fine. If you notice a queasy feeling after taking the powder simply try increasing your fluid intake as this usually solves the problem. Finally, if you feel seriously ill can listen to your body. Reduce the dosage, or find a different supplement.