Why Is It Important to Consume a Balanced Dose of Protein?
Bodybuilders, weightlifters, and strength training fitness enthusiasts should always maintain an adequate level of protein to boost their muscular endurance and strength. However, as with any nutrient, too much protein can be harmful. Is this the case for bodybuilders, strength trainers, and athletes? Let us explore.
According to current research, while strength trainers and bodybuilders need to meet higher protein requirements, crossing this threshold of required protein intake is unnecessary lest it create functional issues in the renal system or kidneys.
Medical research suggests that while taking less protein than needed would make bodybuilders prone to nutrient deficiency or even to clinical fatigue, that would be unhealthy for them; on the other hand, when excess protein is taken (commonly by bodybuilders engaging in competitions or strength training competitions), where double or triple amounts of protein are consumable via the diet, that would be creating more protein-generated wastes in the body that would be making individuals prone to conditions like proteinuria (an excess of protein in the urine, typically as a result of kidney problems).
Protein Requirements for Bodybuilders: Why Do They Vary by Weight?
Let’s say, for instance, that the average adult male who weighs around 90 kg, or approximately 200 pounds, would require 0.8 grams per every kg of body weight in a single day, meaning at least 72 grams of protein are needed for this weight per day. Then, based on this calculation, the individual protein requirements would be decided based on body weight.
Doubling or tripling protein intake beyond what one can safely consume is usually not significant. The USDA (U.S. Department of Agriculture) dietary guidelines for all Americans currently provide these recommendations based on body weight.
According to nutrition experts globally, based on age and gender, when an individual consumes the protein intake necessary to sustain energy, it would be adequate in helping the kidneys and sustaining healthy immunity. It is generally advised that they do not need to consume more than twice the daily allowance of necessary protein as the recommendation set for other adults of the same age and gender. Many sports nutritionists endorse 2.0 gm/kg/day as the upper ceiling for protein intake for athletes. Lower amounts would be sufficient for moderate—or low-intensity—training.
On the other hand, protein requirements can significantly vary for a 200-pound bodybuilder, which would roughly translate to around 180 grams of protein needed per day. Two grams per kg of body weight are needed for individuals in high-strength training activities. In such individuals, when protein requirements are not met, one would be easily prone to unsustainable weight and clinical fatigue.
Why Excess Protein Can Create Functional Issues for One’s Renal System?
While many bodybuilders and weight trainers or coaches usually propose the concept of extra protein intake for bodybuilding, nutritional experts have disagreed with this. From a scientific research perspective, when the body is incapable of using up extra protein, say, double or triple the protein that one would be consuming as a bodybuilder, this can pose concerns for kidney health.
It is essential to monitor the kidney function tests from time to time, as proteinuria, or excess protein in the urine, according to physicians, indicates underlying kidney disease or a predisposition to developing it. Similarly, for those bodybuilders or even athletes into high strength or high-impact training who may be exceeding their dietary protein by consuming non-lean meats or processed meats commonly, an individual would only be increasing the chances of developing coronary artery disease, according to nutrition experts.
Instead, it is advisable to depend on unprocessed lean meats, seafood, or plant and animal proteins through a nutrient-dense diet to create a healthy calorie deficit alongside high-impact activity. This can be done only when the protein intake is neither reduced nor exceeded, given that as a bodybuilder, athlete, or competing individual in either of these arenas of fitness, the body would need only a balanced dose of protein.
Physicians and nutrition experts agree that it is essential not to depend on elevated protein to sustain energy. Further, according to nutrition research, the body requires more water or fluid to filter out wastes or toxins when double the amount of dietary protein is used.
Concept of Slow and Fast Proteins:
The concept of slow- or fast-absorbing proteins has further shed light on researchers over the last decade.
Here are some of the standard proteins that are to be consumed by bodybuilders and athletes that would give an idea of fast and slow proteins:
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Egg protein is absorbed at a slower pace, less than three grams per hour, making it a slow protein.
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Casein is less or moderately absorbed in the high-strength training individual, usually at a rate of six grams per hour (this is also usually applicable to plant proteins).
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Whey protein usually gets absorbed at a faster rate of eight to ten grams per single hour.
While some proteins, like whey, are absorbed faster by the body, slow proteins like casein (as found in milk) are usually absorbed at a lesser pace. Some nutrition experts, based on preliminary research findings, consider fast proteins to boost muscle synthesis or endurance for bodybuilders or fitness enthusiasts better than slow proteins.
Conclusion:
It is essential to neither reduce nor exceed the dietary protein intake. Nutritional guidelines for protein vary by age, gender, and weight; they also hold for bodybuilders. It is important to bust the nutrition myth that the higher the protein one consumes, the more muscles one will build; that is untrue. Instead, the optimal health goals of muscle endurance and stamina should be given importance by bodybuilders, strength-training individuals, and athletes. It is a consensus to continuously determine the protein requirements of an individual based on body weight, and the same rationale would be applicable according to nutrition research in the case of bodybuilders, strength trainers, and athletes.
