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Is there an optimal dose of proteins?
Author: Frédéric Delavier and Michel Gundill: Chapter from the book "Sports Supplements for Athletes". All articles by the author ➤
Although constant physical activity increases the need for protein, more and more researchers conclude that there is a certain threshold beyond which excess protein can negatively affect an athlete's performance. We can assume that our anabolic potential is significantly limited. Although proteins do stimulate it, sooner or later a limit is reached when the body's ability to assimilate protein becomes ineffective. The anabolic reaction reaches its maximum values at 2.4 grams of protein per kilogram of body weight, at which point the rate of amino acid breakdown sharply increases. The concept of an upper limit was first defined during research by P. Gaine (2006), who proved that with an intake of 0.8 grams of protein per kilogram of body weight, an athlete engaged in cyclic sports loses 14% of consumed protein. At an intake of 1.8 grams of protein per kilogram, 25% of the protein is not absorbed. And at an intake of 3.6 grams of protein, a loss of 54% occurs. Thus, the capacity of our digestive system to process increasing amounts of protein decreases. At the same time, the body's ability to excrete amino acids increases. Athletes who focused on muscle mass development for two months gained muscle volume more quickly with a higher carbohydrate intake than with a higher protein intake (P. Oliveira, 2005). The results obtained by J. Sallinen (2004) suggest that athletes building muscle can indeed consume protein in excess while consuming insufficient amounts of fats. As we can see, the greater the protein intake, the faster the athlete's body reduces its ability to produce testosterone. However, animal studies show that the level of myostatin (a hormone that inhibits muscle growth) increases directly proportional to the dose of protein consumed. We believe that the quantity of protein consumed is only one aspect of the overall effect of protein intake. It is also crucial to consider the quality of the proteins and the precise timing of their intake. Administrator's Note Finally, you can check out the review of the best proteins in the article TOP 10 Best Proteins. Or you can use the selection below, where I chose the best affordable options (in my opinion):
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