Protein harms for bodybuilding

Protein harms for bodybuilding

Harms of protein supplements for bodybuilding

Here is a detailed statement of the harms of dietary supplements for bodybuilding:

The likelihood that protein powders contain unsafe substances

The US Food and Drug Administration considers protein powder a type of dietary supplement, and it leaves it up to the manufacturer to assess the safety of dietary supplements, and put labels on them, so there is no way to know if protein powder contains what the manufacture claims, to learn more about it you can read the paragraph "are there unsafe types of protein supplements" located below

Lack of information on the long-term effects of protein supplements

at present very limited data are available on the possible side effects of taking large amounts of protein in the form of a dietary supplement.[١]

Increased risk of bone weakness

The consumption of large amounts of protein leads to the generation of a large amount of acids in the body due to the increase in sulfates and phosphates that enter the body, so the body tries to restore the acid balance by excreting more acids from the kidneys, and the skeletal excretion of calcium, which acts as a neutralizer of acidity, then calcium is excreted in the urine outside the body, and this results in the loss of calcium from the bones, which may increase the risk of osteoporosis in the long term, especially in groups at risk of osteoporosis, such as women.[٣]

Causing harm to people with kidney problems

High-protein diets can cause increased stress on the kidneys as a result of the formation of excess waste products called ketones, which are compounds that are usually generated when following a high-protein diet and there is a need to eliminate the products used in this system.[٣] for people with impaired kidney function, this stress can lead to a deterioration in their health condition, and it may also lead to a decrease in kidney function in people with healthy kidneys if this regimen is followed for a long period of time.[٣]

Drought

Eating large amounts of protein may increase the risk of developing a condition called hyperketosis of the body, especially when not eating enough carbohydrates, a condition in which toxic ketones accumulate in the body, and then the kidneys try to get rid of these substances, and lose a lot of fluids during this process, such as urine, which increases the risk of dehydration, especially when losing more fluids through sweating during exercise.[٣] dehydration not only puts pressure on the kidneys, but can affect heart function in its most severe cases, and other side effects of dehydration can include: dizziness, lethargy, bad breath.[٣]

An overview of protein supplements and their types

Many gym-goers and weightlifters talk about the protein shake that is usually drunk after exercise, and protein powder has become increasingly popular as a dietary supplement, which is consumed in several ways, including: a drink or a protein shake.[٤]

Types of protein supplements and their components

The types of proteins used for bodybuilding vary, and in fact vegetable protein is available for bodybuilding such as: soybeans, peas, rice, potatoes, and it is also available from animal protein sources, such as: eggs, milk from casein protein, and whey protein.[١] protein powder may contain other ingredients, such as: Added sugars, artificial flavors, thickeners, vitamins, minerals, and the amount of protein can vary from one type to another, and the rate of protein per scoop ranges from 10-30 grams.protein supplements used to build muscle contain a high protein content, while protein supplements used for weight loss contain less protein.[١]

Are there unsafe types of protein supplements

Before starting to consume a certain protein supplement, it is necessary to make sure of its quality, as some types of proteins may be high in heavy metals and toxins, the researchers pointed out in a report conducted by the Clean Label Project in 2018 on toxins in protein powders after examining 134 products, that many protein powders contain heavy metals, such as lead, arsenic, cadmium, mercury, in addition to bisphenol A is a chemical compound used in the plastic industry, and some types of supplements also contained pesticides, and other pollutants associated with an increased risk of cancer and other health conditions.

[١] some toxins were found in high quantities, for example, a certain protein powder contained 25 times the permissible limit of the compound bisphenol A, and the report showed that the pollutants come from manufacturing processes, or as a result of plants absorbing toxins in the soil, which turn into protein powders, and not all protein powders tested contain high levels of toxins, [١] in addition, the report indicated that products containing eggs As a protein source they were safer than others, and products based on plants as a protein source were the least safe.[٥]

Tips for choosing the right protein supplements

If a person's goal of consuming protein supplements is to build muscle, he is advised to choose a protein powder with a high biological value, which is the value that measures the body's ability to absorb and use protein, and whey protein is one of the best options, [٦] there are a set of precautions that must be taken into account before buying a specific protein supplement to ensure its quality, which are as follows:[٧]

ask questions about the protein supplement, and get adequate answers. Ensure that the product has been checked for heavy metals, antibiotics, and other environmental and industrial contaminants.

Is there a need to use protein supplements

To answer your question Does a bodybuilder need protein daily It should be noted that many people prefer to use bodybuilding protein for amplification, and a normal person needs to consume 0.8 grams of protein per kilogram of his weight, [٨] for example, a person weighing 70 grams needs to consume 56 grams of protein per day, and it should be mentioned that taking more amounts is safe, as an amount of protein can be consumed covering 15-25% of daily calories without causing damage.

[٩] it should be noted that athletes may be advised to eat more protein than others; many nutritionists are in favor of Athletes athletes eat a maximum of 2.0 grams of protein per kilogram of body weight per day, and smaller amounts may be sufficient for moderate-intensity or low-intensity exercises, but it is recommended that the percentage of calorie consumption from protein should not exceed 35%.[٩]

protein powders can be useful in very specific circumstances, as they are an easy, fast, and suitable source of high-quality complete protein, but most people, even athletes, can get their full protein needs by eating low-fat protein sources, such as: Meat, fish, chicken, dairy products.[٤] it is worth mentioning that the body's protein needs depend on the duration and intensity of physical activity, [١٠]

The Body's daily protein requirements can be met either from drinking protein shakes, or eating dietary protein sources, however, protein powder does not provide the nutritional value found in natural protein sources, as protein shakes generally contain fewer nutrients than Whole Foods, for this reason protein shakes may help to lose weight, or build muscle, but Whole Foods can offer higher nutritional value and greater benefit to the body.[٦]

Protein benefits for muscles and bodybuilding

Protein is an important part of a healthy diet, key to building and maintaining all types of body tissues, including muscles, as protein contains amino acids, which are the building blocks for muscle building and growth.[١١] bodybuilders and weightlifters need to eat protein food on a regular basis to build and maintain large muscle mass, but as mentioned earlier; it is important to use protein in moderate and recommended amounts without overusing it to get its benefits, and the benefits of protein for bodybuilding include the following:

Muscle growth

As mentioned earlier, protein is a necessary element for muscle growth, and many athletes consume a protein drink because they believe that these drinks help them build muscle after performing strength exercises.[١٢] a systematic review of 49 studies published in the British Journal of Sports medicine in 2018 indicated that protein supplements significantly improve muscle size and strength in healthy adults who practice resistance training, such as:

Weight lifting, protein supplements have been beneficial for both men and women, however their effect may decrease with age, as older people need higher amounts of protein compared to younger people, it was noted in this review that once exceeding 1.6 grams of protein per kilogram of body weight the body did not receive additional benefits in muscle growth.[١٣]

Help muscle recovery after exercise

In addition to contributing to muscle growth, protein consumption can help the recovery of damaged muscles and tissues after exercise, as a result of which athletes may use protein powder to relieve muscle pain after exercise faster.

[١٢]

 a review of a group of studies published in the Journal of exercise Rehabilitation in 2017 indicated that taking protein supplements after exercise can help recovery by reducing muscle damage, improving their performance, and muscle protein production.

 taking a whey protein supplement after exercise for 7 days helped increase fibroblast proliferation, restore muscle strength faster after exercise, [١٤] to encourage the reduction of Maximum protein production and muscle growth the diet should contain a sufficient amount of complex carbohydrates that can be burned to nourish the muscles, leaving the protein to build new tissues instead of using it as an energy source.[٣]