Why Protein Supplements Are Less Than They Seem

“Proteus! ». That’s the only word the yoga instructor from the anime musical series can be heard saying. aggretsuko available on Netflix, where anthropomorphic animals cohabit with the ravages of modern life in an office.

The character in question, a vigoréxico kangaroo walks around with a protein shake all the time and spends it in the gym, as happens to many people who are obsessed with exercise and muscle mass.

The market, cause or consequence of this, reacts quickly. If, a few years ago, pots of protein powder or food bars rich in these amino acid molecules were only present in specialized stores, today, in the neighborhood store or the supermarket, we find milks, yogurts and a wide range of high-protein bars accessible to everyone.

Where does this craze for increasing protein intake come from? Do we all want to be muscular?

“Adequate protein intake in an athlete’s diet is essential to improve sports performance, avoid injuries, increase the rate of recovery and muscle regeneration after exercise,” explains Constanza Velásquez Navajas, nutritionist at Medismart .

Proteins are molecules made up of amino acids and connected by bonds called peptides. These play a key role in the functioning of the body, both for its growth and for the maintenance of tissues, vitamins and hormones, but also for the transport of oxygen in the blood. There are different types of proteins, some are even antibodies. Collagen, essential for skin and joints, is also a protein.

In short, they are essential. However, although advertising and your best intentions may lead you to believe that buying and consuming a few jars, several bars, yoghurts and how many containers that say PROTEIN!! you will have big muscles and you will walk like a plane in life, unfortunately it is not like that.

How much protein do you need to eat daily? Is there a minimum and a maximum? What happens if we take more than necessary? A group of protein experts solves this problem and many others for us.

According to European Food Safety Authority , the amount of protein that is recommended to consume daily is quantified at 0.83 g of protein per kg of body weight. In other words, a 70 kg person should include about 58 grams of protein in their daily diet. More than that, although it is not harmful, it also does not cause any positive effects.

Luis Vergara a UC sports nutritionist with extensive experience in high competition —such as FC Barcelona—, reviews the report and explains that, while what is said is true, it warns that the requirement of 0.83 grams of protein per kilo weight It is based on studies conducted in the 1970s aimed at preventing malnutrition.

He also clarifies that this is a fact of clinical nutrition but not sports. “An athlete needs a higher requirement for two reasons: to build new muscle mass and to repair muscle damage caused by training and competition.

“There is a good degree of controversy over how much is needed. Depending on the variables of sex, physical condition or sports discipline, the latest studies indicate that it will vary between 1.6 to 2 grams per kilo of weight. At certain very specific times during training, it can even reach 2.2 or 2.5 grams per day,” he explains.

There are two things that yes or yes are very clear. “The need will depend on each person and must be individualized according to physique, objective and type of training. But consuming more than 2.2 grams per day will generate surpluses, which will either be transformed into fat or eliminated through urine. Eating more protein will not give you better results.

Constanza Velásquez, completes: “In patients undergoing weight loss programs, a high protein diet is also recommended, as it has many advantages in terms of improving the feeling of satiety and also preventing weight loss. muscle mass.”

There are other cases where the protein requirement may also vary: “An older adult has a higher requirement than a young one. Also, in certain pathologies such as cancer, it is possible to observe an increase in the need”.

In all the cases above, both professionals agree that protein shakes are not essential and that it is perfectly possible to reach protein needs with a good diet.

However, Velasquez says, “they can be very helpful for patients who cannot meet their daily protein intake or for people who lead more accelerated lifestyles that prevent them from eating properly.”

Nutritionist Medismart warns that it is important to pay attention to the sodium level of some of these products sold, because if it is very high, it can cause gastrointestinal discomfort such as bloating – the technical name for when one is filled with gas – or abdominal bloating.

“With 1.8 grams or 2 grams of protein per pound of weight per day, you may have greater benefits in strength or speed sports, such as rugby, football or hockey. There is a consensus that with this there is a greater development of mass, but with an orderly diet rich in protein foods, such as meat, legumes, eggs and fish, one could absolutely get these amounts of protein, which are also nutritionally better,” he says. Cesar Kalazich, sports specialist and head of the sports medicine and physical activity unit of Medical clinic .

Regarding the 0.8 grams indicated as necessary, he explains that in a person who plays sports the need is greater because the energy and calorie expenditure is also higher. But he makes the distinction that “in other types of disciplines, like functioning or long-distance cycling, such a high protein intake is not necessary, and with 0.8 or 1.5 grams per day you would be fine”.

In general, Kalazich believes that “sports supplements are not strictly necessary, although there are studies that indicate they benefit muscle hypertrophy, if that is the goal.” He says there’s no maximum that deals damage, but that taking more than necessary “would just be too much.”

“Protein shakes are recommended for people who have an energy expenditure and a level of physical activity that deserves it, and who cannot cover this need with food”, supports María Jesús Zepeda, Examedi nutritionist. Give an example of how a person who weighs 70 pounds could eat a high protein diet of 1.4 grams of protein per pound, or 98 grams.

“100 grams of beef or chicken contains on average about 22 grams of protein; 200 cc of milk have an average of 7; a portion of yogurt with protein, on average 10; and 100 grams of peanuts contain an average of 25 proteins,” he lists.

Then he composes a menu: “If someone consumes 500 ml of milk per day (breakfast and eleven o’clock) plus 1 protein yogurt (snack) and 300 g of meat or fish (lunch and dinner) + 100 g of peanuts (snack), translates to 97 grams per day (without taking into account the intake of cereals, flours and legumes consumed each day)”.

Freddy Salvo, a sports nutrition specialist at O’Higgins State University, insists protein shakes only make sense “if the person doesn’t have time to cook or if they need to. Very important”. If you are an athlete, you need to consume 12 or 15 servings a day, filling it from the meal is very difficult, because satiety will not let you eat”.

However, he assures that “compared to diet, protein supplementation will not achieve a greater stimulus at the level of growth, development or maintenance”.

Ronald Maughan is a British academic, leading figure in sports nutrition, President of the International Olympic Committee, UEFA Advisor and a decorated Fellow of the American College of Sports Medicine. Regarding supplements, he suggests following two simple rules : if it works, it’s probably forbidden; and if it’s not forbidden, it probably won’t work.

In the end, everything comes down to a somewhat silly but solid reality: there is no fast forward towards successful results – in this case, building muscle – you skip the hardest part of the discipline. That is to say perseverance and patience. The only way to maintain a healthy body, or else be like protein!! of aggretsukois to invest time in training and to be mindful and meticulous with meals.