Fields of application
The presented protein powders from which protein shakes are mixed, belong to the food supplements and do not fall under the doping law. They are legal and serve as a supplement to the normal diet. In competitive sports, dietary supplements such as protein shakes are commonplace.In leisure and popular sports, protein shakes are now also part of the standard training plan.
But do recreational and popular sportsmen and women need this dietary supplement for their training at all? It is certain that the musculature is stressed during training and needs protein for regeneration as well as for building new muscles. This protein, supplied in the form of protein shakes during or after a training session, supports regeneration and muscle build-up.
In addition, a protein shake has a strong satiating effect and offers the possibility to reduce and maintain weight permanently. There are widely differing opinions on the dosage of protein in food. The amount of protein that a person should consume per day is expressed in grams per kg body weight per day.
For an averagely active person, this amount is 1.2 – 1.8 grams per kg body weight per day. Athletes can count on a minimally increased value, i.e. about two grams per kg body weight per day. Especially in the field of strength training and bodybuilding, values of up to three grams per kg body weight per day are circulating.
This approach should not be adopted. With two grams per kg body weight per day, every athlete should be sufficiently supplied with protein in every discipline. Excess protein due to excessive consumption of protein shakes can lead to physical complaints and possibly even long-term damage. The kidneys and liver are more heavily loaded and a lack of vitamins and minerals can occur. In this case you should proceed according to the motto: “A lot does not always help a lot” and eat a balanced diet.
