The benefits and harms of proteins for the body of men and women. Protein - benefits and harm. Side effects from proteins! Harm of protein nutrition
The raw material for high-quality protein is milk, because it contains immunoglobulins, which support high immunity and improve overall physical condition. But those who take such supplements should keep in mind that protein should not replace the main meal; a protein shake should be drunk after strength training or before going to bed.
The harm of protein supplements
But not everything is so smooth. In case of individual intolerance, the protein can cause allergies, although only natural and environmentally friendly food raw materials are used for its production, which minimizes the risk.Recently, the British Dietetic Association (BDA) stated that in some kidney and liver diseases, high protein concentrations can cause serious side effects and cause imbalance in the functioning of these internal organs. With an unbalanced diet, when the amount of protein significantly exceeds the amount of all other nutrients, the load on the bodybuilder’s kidneys increases 4 times. Therefore, protein intake must be combined with special diets that reduce the risk of kidney and liver problems, as well as long breaks from protein substitutes.
Researchers from the BDA believe that protein cannot completely replace what a person gets from natural foods. In addition, after stopping training and taking protein supplements, rapid weight loss occurs due to a decrease in muscle mass. If we assume that a person needs to consume 2 g of protein for every kilogram of his weight, the daily protein requirement for someone weighing 80 kg will be 160 g. That is. You can get your protein requirement for five meals a day by drinking a glass of milk during meals or eating a piece of chicken breast.
Protein is a protein that is an integral component of the daily food consumed by a person. It is not capable of accumulating in the body, so its regular intake into the body must be ensured by the person himself. The more we move, the more energy we lose, the more protein we need, so sooner or later any weightlifter thinks about consuming protein.
Beneficial properties of protein
The benefits of protein are difficult to overestimate. In our body it performs transport, regulatory, protective, and catalytic functions.
The benefits of protein for muscles are simply enormous, because protein is the main building material of bones, skin and muscle fibers. With its deficiency, muscle tone decreases; in severe cases, dystrophy develops, when a person cannot even move his limbs. And the catalytic function lies in the ability of proteins to produce special enzymes that are responsible for metabolic processes in the body.
Proteins can do both good and bad. Since protein breakdown products are excreted, this organ is the first to suffer. Excessive load may 
lead to renal failure, especially in persons with diseases of this organ.
With improper and excessive protein consumption, a malfunction of the gastrointestinal tract may occur, which can lead to discomfort in the epigastric region, nausea, bloating, and diarrhea. In addition, the harm of protein also affects the quality of the product. Today, the worst of all proteins is soy protein, which is made from a genetically modified base and is poorly absorbed by the body.
And if you consider that our country is full of illegal products, the composition of which is not regulated by anyone, then the risk of ending up in a hospital ward after consuming such a protein is very high. Therefore, when planning to enrich your diet with protein shakes, you need to exclude diseases of the internal organs, accurately calculate the required dosage and make sure the quality of the product.
Most people are sure that protein is used purely by bodybuilders and weightlifters, and consider it a chemical and a drug that can build a bunch of new muscles in one day. Fortunately or unfortunately, this is not the case. This is actively used by many athletes and even those who have certain health problems. Many doctors prescribe whey protein to their patients suffering from dietary imbalances as an additional source of nutrients. Most often, these are gastroenterologists and cardiologists who actively prescribe protein to patients. Is there harm or benefit, positive or negative result in this seemingly mysterious substance? It's time to figure it out.
Composition and specificity
Whey protein is a derivative of dairy products: cheese and cottage cheese. Supplied in the form of a white or yellowish powder. Easily soluble in water and milk. Protein - harm or benefit? To answer this question, you first need to understand its composition. has a finely dispersed structure. Additives of this kind of low quality absorb a slightly larger amount of fat, which is why they do not completely dissolve in water, forming lumps. Higher quality types contain a minimum amount of fats and carbohydrates; they consist of 98% protein. Any product includes proteins, which, in turn, are formed from amino acids produced by the body. Each protein compound differs from each other in its set of amino acids. This is where the variety of products described arises. Protein - harm or benefit? Now we can say that it does not contain any negative components or elements in its composition; it is formed from protein, which consists of amino acids. Whey protein is a complete protein complex because it contains everything that is quickly absorbed and processed by the body.
Benefits and harms
And now comes the final stage of answering the question, is protein harmful or beneficial? As mentioned above, this food supplement does not contain any harmful components that could adversely affect the performance of the body. However, the harmful effects may lie not in this, but in the method of administration. What harm can any taster of this dish experience from protein? For example, by excessively exaggerating the daily dose of protein, a person forces his kidneys to work hard, which is why sooner or later some complications will begin. Therefore, it is important to follow the recommended standards and try not to overload your body in terms of proteins. The benefits of whey protein are as follows:
Thus, we can say that whey protein is one of the most useful supplements for both athletes and people suffering from various digestive diseases.
Those who are faced with sports or weight loss are wondering: will taking protein do any harm? Due to the harm of anabolic hormones, ordinary people equated all sports with dangerous and harmful, but this is far from the case. In order not to harm yourself, you need to know the rules for purchasing and consuming proteins.
The vast majority of those involved in sports sooner or later wonder about taking sports supplements. Probably everyone already knows about the dangers of anabolic steroids, but whether protein is harmful or not is the question.
Protein powder is the most popular and sought after product among fitness enthusiasts. The product contains a high concentration of protein and a low content of carbohydrates and fat.
Protein is an easily digestible protein, which explains the demand and popularity of the product among people involved in sports. This product is an ideal helper for muscles, since they need building material and nutrition during physical activity. But, like any product, protein has advantages and disadvantages.
Protein is a necessary component of a healthy diet for every person, since it takes part in almost all life processes:
- Maintains hair, nails and skin in good condition;
- Transports oxygen in the circulatory system;
- Regulates metabolic processes in the body;
- It is a source of energy and strength;
- Protects the body from pathogens and pathogens;
- Responsible for building muscle and bone tissues of the body.
Protein powder is made from natural extracts of products that contain protein of plant or animal origin:
- peas;
- meat;
- dairy products;
The raw materials undergo several stages of drying and purification, resulting in a natural protein concentrate, which is used in sports nutrition for muscle regeneration and construction, and is also an additional source of energy.
Effect on the human body
There is a lot of controversy regarding whether protein is harmful or not. According to doctors, rational consumption of high-quality protein powder does not have a detrimental effect on the human body.
Is protein harmful to the health of men and women? When consumed in reasonable doses, protein helps men gain muscle mass and girls lose excess weight, as well as strengthen hair and nails, and get rid of skin defects.
Every parent should be aware of the importance of protein for a child's growing body. Protein powder in an age-appropriate dosage begins to have a positive effect on children who have reached the age of 3 years. Therefore, if it is difficult to feed your child cottage cheese or meat, then giving him a protein shake will be much easier; it will only have a positive effect.
Protein deficiency in the human body entails the following consequences:
- development of various diseases;
- fragility of nail plates and hair;
- dry skin;
- slow regeneration of damaged tissues;
- weight gain;
- regular bowel movements;
- decreased immune system;
- irritability and depression;
- sleep disturbance.
Diseases of the gastrointestinal tract and malnutrition can be considered the main factors that contribute to the development of protein deficiency in the body. Athletes are unable to achieve their daily protein intake, which is why protein powder is a necessity.
Daily protein intake
The daily protein requirement is individual and depends on a person’s physical activity, gender and age. The World Health Organization says the normal protein intake is 0.8−1 g/kg body weight. This is a relative indicator for an adult with moderate physical activity. For pregnant women and children under 18 years of age, the protein dose is 2 g/kg body weight.
People who do heavy physical work or athletes should consume about 2.5 grams of pure protein. Girls who want to maintain good physical shape should take 1.5 g/kg body weight.
Types of Protein Powder
Before heading to specialty stores, you need to figure out which protein powder is right for you. To do this, it is necessary to analyze the individual characteristics of the body (chronic diseases, allergic reactions, intolerance), and also take into account the purpose of use:
In order for protein powder to be useful and not dangerous, when choosing, it is necessary to rely on the advice of your doctor and trainer, who will prescribe the type of product that will meet your needs.
Based on herbal products
Protein products based on plant proteins are a vegetarian version of proteins, but despite this, they are healthy and complete for the human body. They contain polyunsaturated fatty acids, fiber and amino acids.
There is protein based on peas, brown rice, flaxseed and hemp. These types are rare on store shelves; as a rule, they are part of a mixture with other proteins.
The most common product is soy protein. In terms of digestibility, quality and content, it is closest to animal powder. It promotes a rapid increase in muscle mass, and also quickly restores it after physical training.
Animal based products
Protein harm and benefit are determined by its chemical composition and correct use. Animal protein powder is more popular among athletes. Let's look at each of them in more detail:
Animal protein powders are made from 100% natural products and contain easily digestible amino acids. They are absolutely safe for women, men and children. People with individual intolerance should adhere to the recommended doses to avoid harmful effects.
Harmful effects of using protein powders
It has been scientifically proven that proteins have a positive effect on the human body. Harmfulness of protein can occur in the following cases:
- irrational use;
- incorrectly selected type of protein;
- individual protein intolerance.
Symptoms of apparent protein intolerance are:
- discomfort in the digestive system;
- intoxication of the body (fever, vomiting and nausea);
- lacrimation and redness of the sclera of the eye;
- skin itching and rash.
It is also worth noting that in the domestic sports nutrition market it is quite difficult to find pure protein powder of good quality. As a rule, protein mixtures are presented that contain additives to improve the taste of the protein and increase its nutritional value.
When purchasing a product, you must carefully study the quantitative and qualitative composition. The following components should alert a person:
- Synthetic sugars: maltodextrin and dextrose are important ingredients in sports nutrition that affect the rate of recovery after intense physical activity, but their abuse increases the risk of developing diabetes and heart disease, and contributes to obesity. Quite often, high doses of synthetic sugar cause digestive problems.
- Thickeners: carrageenan and xanthan copper. Thanks to these components, it is possible to obtain the optimal consistency when preparing a cocktail, but their regular use leads to the occurrence of cancer and stomach ulcers.
- Synthetic sweeteners have a detrimental effect on the body because they are not absorbed by it. They can cause irreparable damage to health in diseases of the blood vessels and heart, phenylketoncria, and renal failure.
- Taurine is an amino acid that is included in all energy drinks. In small doses it has a positive effect on the human body, but excess forces the body to work harder and increases the likelihood of developing diseases of the cardiovascular and nervous system.
Rules for purchasing and consuming protein
It has been scientifically proven that rational consumption of protein has an extremely positive effect on the body. But you should pay attention to the following rules:
That is why protein must be taken in courses, taking into account all the recommendations of competent specialists. Uncontrolled long-term use leads to serious health problems.
Hi all! Let’s continue the topic of myths :) I’ve read a lot of horror stories about protein shakes. I decided to discuss with you why protein is harmful. Let's dispel the myths and find truly reliable facts. Let's get acquainted with the opinion of the research doctors. I couldn't find anything on the Internet.
There is a video where they claim that the protein “kills” the liver and kidneys. On other resources, protein greatly undermines health. Negatively affects all organs and systems. Moreover, it is almost like a drug and causes addiction. And that is not all. Taking protein, a man risks becoming impotent! Personally, I would like specific facts.
Even children and teenagers take protein. There is no age limit, and it is strange if he is so dangerous. As you probably know, protein is present in baby food. Breast milk substitutes contain from 9 to 14.5 g. protein per 100 g. If it is so harmful, I personally don’t understand how it can be given to an infant. Protein (polypeptide, protein) is a food product. There are proteins:
- Dairy;
- Serum;
- Egg (from egg white);
- Soy;
- Casein (its share in milk is 80%);
As you can see, they are all extracted from food products. They are not created artificially, this is not chemistry. Whey protein is the best digestible protein. This is what is most often used in sports nutrition. You can read how such a protein is produced in the article about.
The use of purified polypeptides is necessary for many people. Stress, heavy physical activity, physical inactivity reduce the need for carbohydrates and fats. And, on the contrary, they increase the need to consume protein as the main building material. Today, high-protein mixtures are in demand not only by athletes. They are necessary for everyone who wants to lose weight and also maintain their figure. Even if a person loses weight without training. Just sitting on it, for example. And also to everyone who is struggling with obesity.
Of course, concentrated polypeptides are not without their disadvantages. But fast food, confectionery and processed foods are much more dangerous. Polypeptides enter our body from birth, with mother's milk. Since childhood, we safely absorb protein. In theory, everyone’s kidneys and liver should have already “fallen off” :) Any nutritionist will tell you that proteins are necessary for our body.
Is it harmful to the body?
Maybe there are myths about concentrated protein rather than natural protein. Let's look at it. Concentrated protein may cause allergic reactions. And also indigestion. But this may be due solely to individual protein intolerance. Digestive upset after taking protein can also occur due to dysbacteriosis. And also with a lack of enzymes that break down polypeptides.
Excessive consumption of concentrated proteins may cause constipation. They are eliminated by adjusting protein doses. If you have kidney disease, the dose should also be adjusted. For gastritis, protein can be consumed only after consulting a doctor. The fact is that the diet for acute gastritis excludes all dairy products. In this case, you can take polypeptides of plant origin - for example,.
To avoid problems, do not consume expired protein. Many sports nutrition sellers claim that it does not spoil. But it may simply lose its biological value. I wouldn't check it on myself. It’s not for nothing that the manufacturer writes the expiration date on the product. The minimum that can happen is no effect from the powder. Maximum – indigestion. And although expired supplements are much cheaper, it’s better not to take risks. Now let's move on to research into why protein is dangerous.
Scientific research
I described what can happen due to excessive consumption of concentrated protein and prolonged sitting on protein diets. For any serious internal diseases, especially the gastrointestinal tract, any diet should be approached with caution and consult a doctor. And don’t run away when it’s already “on fire” in one place. Here I will present studies examining the relationship between protein intake and various diseases.
Healthy men and women were selected for the studies. These were ordinary people, not athletes. Scientists and doctors have tried to find a connection between the amount of polypeptides consumed and the consequences. The people who participated in the study consumed and. Observations were carried out from 2000 to 2011.
Effect on the skeletal system
It has been confirmed that ingestion of polypeptides in large quantities can lead to calcium excretion in the urine. At the same time, the presence of sufficient amounts of polypeptides improves calcium absorption. And this increases its bioavailability. Therefore, the European Product Safety Authority considered the negative effect of polypeptides on the skeletal system to be inconclusive. Studies have shown that a high-protein diet does not significantly affect bone calcium levels.
Cardiac ischemia
A relationship has been established between the consumption of animal proteins and this disease. We are not talking specifically about concentrates or. This means dairy products. You must understand that in addition to protein, they contain cholesterol. It is he who is responsible for poor patency of the coronary arteries. With excessive consumption of protein foods, the risk of ischemia increases.
Arterial hypertension
There is no reliable evidence that animal protein has any effect on blood pressure. There has been evidence that plant (soy) protein affects LDL cholesterol levels. This is the “bad” cholesterol that leads to cardiovascular disease. Soy protein reduces it. These studies are considered convincing.
Coronary heart disease
No direct connection was found between coronary heart disease and protein intake.
Can protein shakes cause cancer?
The most “horror stories” I read were about proteins and oncology. I want to calm you down right now. Some studies only confirm the risk of the disease. This means there is a possibility. But none of them confirmed 100% dependence.
Breast cancer
In this direction, a study was conducted on the health status of nurses. Girls and women consumed plant and animal proteins. No significant relationship was found between their consumption and this disease.
Ovarian cancer and prostate cancer
Canadian scientists investigated the connection between polypeptide consumption and ovarian cancer. And also prostate cancer. No significant association was found.
Oncological diseases of the larynx
The study was conducted by scientists from the USA. They found that consuming too much animal protein increased the risk of disease. But if you consume protein of plant origin, the risk is reduced.
Oncology of the esophagus and stomach
In the United States, the relationship between the consumption of polypeptides and cancer of the stomach and esophagus was assessed. An increased risk of disease has been found with excessive consumption of animal protein. The risk decreased with increasing intake of plant proteins. Those. you need to eat everything, but in moderation.
Pancreas cancer
Canadian scientists have not found a relationship between pancreatic cancer and the use of polypeptides.
Kidney cancer
Researchers found no relationship between the disease and consumption of animal or plant protein.
Effect on potency
This myth personally makes me smile. It turns out that all men with pumped up bodies have problems in bed. Isn't the price too high for a beautiful body? Let me make a reservation right away: there are no such myths about whey protein. But I saw about soy. Allegedly, soy negatively affects the level of the male hormone testosterone. In fact, only two studies out of a huge number have found this connection. In the first study, male subjects consumed 4 times more soy than Japanese men. I think you know that soy is used very often in Japan and in Asian countries in general. When I spent the winter in Thailand, I didn’t notice any problems with fertility. But in China they also use a lot of soy... is that a sufficient argument? 🙂
The experience is even more dubious considering that no comparisons were made with the second group. In the second group, men did not consume soy. Therefore, this experiment can be considered a myth.
The second experiment was with manipulation of facts. What the researchers themselves later admitted to. There was a man in the group who had problems with testosterone even before the tests. His data influenced the entire experiment. Recent 32 scientific studies have shown that soy protein is absolutely safe for male potency.
The main problems arise when powder supplements are taken incorrectly. If you start stuffing yourself with protein uncontrollably, you will get intoxicated. Load all organs, especially the gastrointestinal tract. Nutrition should be balanced. Protein powder can be consumed at the rate of 2 g/1 kg of body weight per day. The dose can be adjusted by a trainer or nutritionist. Those who take the supplement correctly do not complain about their health. And everything is fine with potency and all other organs.
I hope I was able to dispel your doubts, if you had any. Whether you take protein or not is ultimately up to you. Just remember that it is not poison. Any food can cause harm if consumed in “horse doses”. There must be moderation in everything, and then there will definitely be benefits. and share truthful information on social networks. So that such incomprehensible myths do not arise about the simple protein that we eat every day. And I say goodbye to you. See you again!
