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Supplements: Protein
“Quality and digestibility of the protein source is key and matters more than quantity” - Nora T. Gedgaugas
Protein, unlike carbohydrates is essential for life, and although we are able to synthesise proteins and amino acids, some amino acids (building blocks of protein) are essential and cannot be produced – which means they must be derived form food. Over years, protein powder supplements has been taught to be essential aid in sport and even essential for inactive individuals. While we may only suppose how this myth became a rule, this is just common misconception which is far from truth. Of course, protein as building blocks has cell building properties, but recommendations of hundred of grams a day do not make sense. Process in which muscle grow larger includes repairing damaged muscle tissue. Our bodies can repair damage caused by training (micro tears in tissue), but only at its natural pace, which is long and slow process. Taking excess protein cause body to convert unused protein into glucose, and excess glucose is always stored as body fat. High blood sugar also triggers high insulin release, and this in turn lowers mTOR, a “protein sensor”. High insulin levels are also known to lower Growth Hormone, which all make regeneration process difficult. What is more, when protein is taken in excess, and body is forced to convert protein to sugar, over time it lowers body's ability to use protein in recovery process. Finally body gets good at converting protein into sugar, and it also includes conversion of muscle and bone protein, a pure catabolic process. Too much protein can be also toxic to the brain, as the digestion of protein yields nitrogen by-products. Sickness caused by excess protein in the diet was known since hundreds of years as “rabbit sickness”. So this broadly popular conception that taking in lots of protein will force body to use more of it, is wrong. Nature works according to its own limits, and everything beyond limit will be converted to body fat.
Remember, that your body needs only about 46-53g of protein a day (RDA for protein), and up to 10-20g more for physically active or large person. That is it. This quantity is easily provided by your diet, unless it consists of 100 percent potatoes, bread or sugar.
Another issue to concern about, is protein source. Supplement industry developed
advances techniques of protein production, also from grains and legumes (mainly
carbohydrate sources) and introduced many new kinds of protein such as rice
protein, buckwheat protein, soy protein, and so on. Meanwhile, protein digestibility
and usability depends upon its source. As you know, the best for tissue building
is animal-source protein, such as red meat protein. Its quality also vary, depending
on what the animal was fed on.
Most protein powders produced today, are derived from milk (whey protein, casein
protein). But milk is not the best source of protein, it is just cheap in production.
Milk proteins are common allergens and are hard to digest. They also surge insulin
levels, and this in turn interfere with milk digestibility. So why to pay for
protein which does not work?
Another protein surrounded by controversy is soy protein. Many athletes reckoned,
that it lowers their testosterone levels, while many bodybuilding magazines
(sponsored by supplement brands) tried to deny this fact. In fact, scientific
data clearly shows that soy products are packed with oestrogens (female hormones),
which possess great danger particularly to males and children. “Babies on soy infant
formula have oestradiol levels 13,000 – 12,000 times higher than babies on milk-based
infant formula” (Nora T. Gedgaugas, 2009). “Infants exclusively fed on soy infant
formula receive the oestrogenic equivalent of at least five birth control pills a
day” (Irvine et al, 1998). And that just in babies – now think what equivalent of
contraception pills you would take along with recommended 1g of protein per pound
of bodyweight, when using soy protein. Gynecomastia and shrinkage of testicles is
the last thing you would buy for a price of protein powder. Origin of supplemental
protein is very important factor, unfortunately neglected by producers focused on profit.
Concluding, you do not need protein supplements at all and all you need is diet including some fish, meat and eggs to fully support body regeneration process. However, if you are unsure whether your diet contains enough proteins, for instance due to high carbohydrate diet consumption – opt for egg protein or egg yolk protein. This is the only animal-source protein available on the market today, and eggs were shown to have muscle-building (regeneration) properties. Do not be fooled by those who want to make money, as every big money-making process must include lies.
Supplements: Protein by Jack Vineyard is licensed under a Creative Commons Attribution-Non-Commercial-No Derivative Works 2.5 UK: Scotland License. ______________________________________________________________________
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