By Dr. Davide Marciano
PROTEIN "If you know them, don't avoid them"
Proteins are the basis of life itself: essential for the skin, hair, bones, hormones, allow an optimal functioning of the immune system and, in the case of athletes, are essential for muscle growth.
The role of proteins as essential components of health and performance cannot but be confirmed by the most recent research. The diatribe for the different protein assumptions arises, however, between the official and non official medical community: the first considers that a protein intake of 0.6g / 0.9g of protein per body Kg is sufficient for all people, including sportsmen; the second, on the other hand, believes that this protein intake is low both for a sedentary person and for a sportsman.
How many proteins do you take?
Assuming that in life any excess hurts, it is believed that an intake of 0.9g of protein is really too low for a person, especially if he practices sport or even better bodybuilding which has, as a final goal, muscle growth.
As far as a high protein intake is concerned, there is some confusion due to the usual legacy given to us by the great bodybuilders. These, thanks to the high protein synthesis provided by the disproportionate use of drugs, take 5 or 6 g of protein per body kg, without having serious consequences (even if there have been cases of renal failure).
The simple sport "NATURAL" certainly cannot reach this quantity or reduce to take 0.6 / 0.9g of protein without having negative consequences.
Therefore, a protein periodization that takes into account the discipline practiced, the state of health, the quantity of muscle mass, age, work performed (physical or mental effort) is the best choice and without arriving at the classic excesses, certainly deleterious for the sportsman, you can take 1.4g of protein that can even reach 3g for the bodybuilder (at certain times of the year) without problems.
In this regard it is better to dispel some myths:
- 1) THE DIETS RICH IN PROTEINS MAKE THE KIDNEYS EVIL.
Studies show that a high-protein diet has worsened people who already had kidney disease. At the moment there are no studies showing the harmfulness of a "high-protein" diet on healthy people.
- THE ATHLETES MUST ASSUME THE SAME AS QUANTITATIVE AS SEDENTARY PROTEINS.
Athletes not only need more protein, they must also increase the share of other macro and micro foods. An athlete, in fact, in addition to burning calories for the normal physiological functions of the body (basal metabolism) must also train and sustain a greater muscle mass. It is unthinkable that an athlete or a sedentary take the same percentages of food and in particular protein.
- YOU CAN SIMPLY ONLY 30g OF PROTEIN FOR MEAL.
Even excluding the contrary studies, this statement is too generalized, that is, it does not take into account age, sport, sex, percentage of lean mass, etc.
In fact, a sedentary person who does not practice sport, therefore with an extremely slow basal metabolic rate, could not assimilate more than 30g of protein per meal, but a person with the characteristics opposite to the previous one, most likely will be able to take 30g or more of protein.
Therefore, it is very superficial to say that people do not absorb more than 30g of protein per meal!
Also, remember that a good protein quota combined with a good training program will trigger a great hypertrophic response (muscle growth).
- ALL PROTEINS ARE THE SAME.
Too many times vegetable proteins are compared to animal ones, neglecting the remarkable differences that distinguish one from the other.
All dairy products, meat, fish (animal proteins) are called complete foods, since they contain all the essential amino acids (those that our body is incapable of producing on its own).
All starches (except soybeans), vegetables, fruit (vegetable protein) are incomplete, as they do not have all the essential amino acids.
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