Side effects

Side effects of protein supplementation may be more severe in people with lactose intolerance or food intolerance. It is well known that side effects can occur when taking this medicine. Problems that may occur include allergic reactions to certain additives, impairment of kidney and other organ function, and mineral extraction from the bones.

The mineral deficiency can in some cases even lead to osteoporosis. Those who do not consume enough fluid (approx. three liters of water per day) when supplementing with proteins put unnecessary strain on the kidneys and risk kidney dysfunction.

Overdoses can lead to liver damage and mineral deficiency in the bones as side effects. For this reason overdoses should be avoided as with all dietary supplements. Other side effects may include gastrointestinal problems such as nausea, diarrhea, and stomach pain.

Effect as food supplement

The human body absorbs about 1.2 grams of protein per kilogram of body weight through food every day. For athletes, this requirement is significantly increased by the higher proportion of muscle mass and can be supplied in the form of protein bars or protein shakes. Since proteins are the building blocks of muscles, ligaments, connective tissue and other important structures and processes in the body, supplementation with proteins has a positive effect on these structures and the athlete’s athletic performance.

Especially after a training session, supplied proteins ensure an optimized muscle build-up and also stimulate regeneration. Since they are active as fluid transporters in the blood, supplementation can also increase supply, which also has an effect on sporting performance. But proteins do not only play an important role in muscle building.

Proteins can also be used as dietary supplements for fat reduction and weight loss. Those who consume more proteins and less carbohydrates can expect an adjustment of the metabolism with associated fat reduction in the long term. Human muscles consist mainly of proteins.

It therefore seems logical that muscle growth can only be guaranteed if there is enough protein as a basic building block. In addition, the muscles need the incentive to grow and build up mass due to an increasing load.The amount and type of proteins and the time of intake are decisive for supplementation with proteins in muscle building. 1st time: Until some time ago, the myth of the so-called “anabolic window” persisted.

This theory assumes that only in this time window shortly after training, as much protein as possible must be taken in order to support an ideal muscle build-up. Today, however, this idea is considered outdated. Nevertheless, the time of protein intake is not insignificant.

If protein-rich food is consumed relatively shortly after training, the body builds more protein into the muscles. According to studies, the actual muscle building after training takes place six to eight hours later. Therefore, experts recommend taking several short protein snacks after training, each with an interval of about two hours.

This ensures that the body is continuously supplied with sufficient protein during the muscle building phase. 2nd quantity: Of course, there is also an upper limit for protein powder, above which an increased intake is no longer effective because the body can no longer process the large amount of protein. In non-training persons, the daily protein requirement is approximately 0.8g per kilogram of body weight.

This amount is needed to only maintain the existing musculature. However, newcomers to strength training in particular need considerably more protein per day: between 1.6 and 2g per kilogram of body weight. 3rd type of protein: Some sports physicians warn that excessive protein intake has negative effects on the kidneys, as the excess protein is broken down there by the urea.

In healthy individuals, however, a short-term excess is considered harmless. The biological value should play a major role in the choice of protein supplements. It indicates how well the proteins can be incorporated into the muscle.

Therefore, meat (especially muscle meat from beef), vegetables and cereals are considered to be higher quality protein suppliers than powders or bars. Vegetarians can also include potatoes, eggs and skimmed milk as protein-rich foods in their diet. Of course, a high-quality protein powder is just as suitable for increased protein intake for muscle building, and some athletes find it more convenient to consume.

However, the advantage of a natural, protein-rich diet is that other important nutrients are also included. Four forms of protein powders are particularly common among strength athletes:

Whey protein powder (Whey protein): This powder is made from whey and has a very high biological value. It is the best known and most popular protein supplement and can be absorbed very quickly and effectively in the gastrointestinal tract.
Milk protein powder: Although milk protein powder has a lower valency, it is still used by strength athletes.
This is mainly due to its long absorption time, i.e. the time between taking the product and its absorption into the bloodstream through the intestinal mucosa. Therefore, it can be taken, for example, before sleeping and then ensures the increased protein supply of the body overnight.
Egg protein powder: This agent is rather bitter and is therefore rarely used in its pure form. However, it is lactose-free (suitable for people with lactose intolerance) and ensures less water retention than milk protein, for example.
Soy protein powders: powders made from this raw material have the great advantage that they contain very little cholesterol and can therefore be used especially by people with elevated cholesterol levels.