Why is protein powder bad for you
Building muscle: Protein supplements could be dangerous
Anyone who bravely bites into the iron and swings the dumbbell wants to see the biceps grow. And so that the training really works, there is also a protein drink. Not necessary, explains the consumer advice center - because the muscles do not grow as a result.
Athletes do not need any additional proteins in the form of preparations, it is said quite simply on the website of the Bavarian Consumer Center. Yet many people spend a lot of money on high-protein powders and pills.
Protein-rich diet does it too
With the right diet, protein powders and drinks are superfluous, according to VZ-Bayern. Due to the muscle strain, athletes have a higher protein requirement, but this can also be covered by a balanced diet alone.
The German Nutrition Society recommends a daily protein intake of 0.8 grams per kilogram of body weight for the "normal population". However, this amount is already exceeded by the Germans on average: one gram for men and 0.9 g for women. Even competitive athletes manage to balance their greatly increased need with larger amounts of food.
The effect of protein just before and after exercise
"However, it is in fact the case that the intake of protein shortly before and up to two hours after exercise can have a positive effect on muscle building," said the consumer advocates. It just doesn't have to be the powder from the can, but also quark, eggs, legumes and meat.
For performance-oriented endurance and strength athletes, around 1.2-1.7 grams of protein per kilogram of body weight and day are considered sufficient. A further increase in protein does not bring any more muscles! "Targeted and intensive training is more effective here," said the consumer advice center.
Animal foods are good sources of protein
Good sources of protein are animal foods such as dairy products, eggs, meat and fish. For the optimal protein supply, it is best to combine them with protein-rich plant-based foods such as soy products, legumes, mushrooms and cereals (potatoes with eggs, wholemeal bread with cheese). "Then you are also supplied with sufficient protein for sport," say the experts at the consumer advice center.
So far there is no indication that such protein preparations can be harmful to metabolically healthy athletes with intact kidneys. "However, there are no long-term studies on this yet! Therefore, athletes should rather avoid such preparations!", Warn the consumer advocates.
Important NOTE: The information is in no way a substitute for professional advice or treatment by trained and recognized doctors. The contents of t-online cannot and must not be used to independently make diagnoses or start treatments.
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