The Truth About Proteins
Many ideas are circulating about proteins. These are indeed essential components for muscle building and cell function. The body decomposes these proteins and uses them in many vital processes. These nutrients are therefore essential for bodybuilding, but also for health in general. However, too often, virtues are almost magical to the proteins and it is generally advised to consume rather enormous quantities. Is it really necessary to eat as much to enjoy good muscle building? Here is the answer.
The power of marketing
If you take the marketing slogans to the letter, you may think that proteins can melt fat, that protein powders are essential for building muscle and that they must be taken after training, or even during the day. You may also be led to believe that a 30 g serving of protein should be ingested every 3 hours.
But, in truth, this is marketing. Manufacturers use misinterpreted scientific data and play on words to sell products to uninformed practitioners. The problem is that the lobbies of food supplements are so powerful that they even influence the scientists themselves. It is therefore necessary to sort through the information and to refer to reliable studies to know the true interest of the proteins.
True protein requirements
Based on serious and unbiased studies, it is possible to realize that the amount of protein needed to be healthy is relatively low. It would be enough to consume between 20 and 50 grams of protein, depending on your body weight, to be healthy and not lose dry mass.
However, official recommendations are higher, from 0.8 g to 1.3 g per kg body weight. This equates to an amount of 56 to 91 g of protein per day for an adult of 70 kilos. These needs are overestimated because they take into account the modern diet. However, this diet, which is often made up of industrial dishes and uses high temperature cooking, tends to denature amino acids. It would therefore be necessary to eat more protein than necessary to obtain enough intact amino acids.
Concerning the practitioners of bodybuilding, the needs of proteins are obviously higher. But, recent studies have shown that it is useless to eat 2, 3 even 4 g of protein per 2 pounds of body weight, as some advocate! In reality, eating more than 1.8 g of protein per 2 pounds of body weight, 2 g would be a maximum in dry period, would be totally useless. Worse, this would have harmful consequences for health but also for muscle building.
The dangers of protein over-consumption
What do you get by eating more than 1.8 grams of protein per 2 pounds of body weight? Not an increase in muscle gains, as we have seen. On the other hand, the body will use the surplus of amino acids as an energy substrate, which releases elements harmful to the body. To counteract this phenomenon and allow the body to maintain its pH balance, it is necessary to consume a large amount of basifying foods, like most fruits and vegetables.
But, beyond 2 g of protein per 2 pounds of body weight, it becomes very difficult to consume enough vegetables to maintain this balance. Hence a health hazard over the long term to consume too much protein. Many risks for virtually zero profit.
Cooking, an important parameter
Now that you know the true amounts of protein to swallow, you have to pay attention to another data, cooking.
Indeed, in some cases, it allows to better assimilate the amino acids. But, in many other cases, overcuission abates these amino acids and makes them useless for your body. Worse, this over-cooking can cause toxic components and therefore dangerous for your health.
However, it is not necessarily recommended to taste all your sources of raw protein. For eggs, for example, it is better to choose a “flat” cooking with a cooked white and a raw yellow. Indeed, the coagulation of white allows a much better assimilation of its amino acids. However, it should not be surcuire and avoid getting “grilled” parts. Yellow, containing fragile lipids and vitamins, should not be cooked.
In the case of meat, it is better to prefer a blue or bleeding meat than a grilled and overcooked meat. Obviously, in the case of a chicken, the meat must be cooked to the heart, but not grilled as is often the case with the barbecue, for example.