In which form should proteins be dosed?
As mentioned above, the need for proteins varies. Competitive athletes, pregnant women, nursing mothers, children and also adolescents have a need that sometimes deviates considerably from the norm. The group of people who have an increased protein requirement also includes people with changed eating habits and a resulting low energy and/or carbohydrate intake.
The treating physician decides on the additional administration of proteins and the correct dosage, which should always be advised individually. People who want to promote protein synthesis by means of targeted protein intake should have a balanced carbohydrate and protein balance. According to current knowledge, a protein mixture of, for example, whey-casein products of approx.
15 g in combination with a balanced carbohydrate intake of approx. 40 g, taken either directly before or after a muscular training session, can increase protein synthesis. However, the following aspects must be taken into account: The total protein intake must not be exceeded.
The following guideline applies: 2 g protein per kg KM. It must be taken into account that a certain amount is already absorbed through the diet. With a sufficient energy intake, a protein intake of 1.5 g protein kg KM can be achieved through diet alone.
Thus, there is a risk of too much supplementation. Taking it directly before a training session can lead to stomach problems. Especially in the case of known stomach problems, the intake should take place about 2 hours before the training unit.
During the training session, the additional intake of supplements can lead to increased fluid loss. The resulting side effects should be compensated by increased drinking.
- The total protein intake must not be exceeded.
The following guideline applies: 2 g protein per kg KM.
- It must be taken into account that a certain amount is already absorbed through food. With a sufficient energy supply, a protein intake of 1.5 g protein kg KM can be achieved through diet alone.
- Thus, there is a risk of too much supplementation.
- Taking it directly before a training session can cause stomach problems. Especially in case of known stomach problems, the intake should be about 2 hours before the training session.
- During the training session, an increased loss of fluid can occur due to the additional supplementation. The resulting side effects should be compensated by increased drinking.
