Protein is an essential nutrient, without its adequate supplies human body can not function properly. This component is particularly important for physically active people, especially those who do strength training and who struggle with excessive body weight. Unfortunately, the subject of protein intake involves a lot of controversy, which in practice often leads to a variety of mistakes made during meals planning. In this article I will present five major mistakes on the question of protein in the diet.
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Mistake # 1: too high protein intake
If a survey was to be carried out among regular gym-goers asking them about optimal level of protein intake for weightlifters, it is quite certain the vast majority of the survey participants would respond: above 2 g per kg of body weight. Actually, this situation is much different. There is no evidence that organism burdened even with great effort needs more than 1.8 g per kg of body weight, most scientists agree that in such cases a sufficient dose is approximately 1.4 - 1.7 g protein per kg of body weight. The exception is the period of the reduction of body fat, when it is due to the shortage of energy in the diet that additional amount of protein may be needed to reduce muscle catabolism; in such a case the range of 2.3 - 3.1 per kg of lean body mass should be optimal (but please pay attention lean mass and the total body weight are not the same).
If there is too much protein in the diet, first: it becomes uneconomical, and second: it may become a balast for your liver (for the organ must neutralize greater amount of ammonia produced during metabolism of amino acids). Besides, high doses of protein can adversely affect body's hydration. It should also be remembered that protein is a poor energy substrate - if you eat a lot of protein, you "take away the space" for the other macronutrients.
Mistake # 2: using limited number of protein sources
In the fitness world a view has became widespread that a major source of protein in the diet is chicken breast. Yes, meat supplies all the essential amino acids so it should be regarded wholesome protein. It's just that chicken breast is a very "sterile" food product, it contains almost no other nutrients (except protein). Meanwhile, many protein products also provide a handfult of other valuable substances such as vitamin B, iron, zinc, calcium, vitamins A, E, D, phospholipids, essential fatty acids and many others. A diet based only on one source of protein (or only on two or three) would probably not cover demand for all nutrients. Besides, no product really has a "perfect aminogram", so you should combine different protein with each other every day.
It is worth to compose your diet in such a way so that it contained different protein products. Particularly notable are:
- whole eggs,
- poultry meat,
- marne fish,
- dairy products (especially fermented).
The diet should also find a place for foods of plant origin that provide protein, such as:
- nuts and seeds,
- grain products.