Protein
supplements are popular in the fitness industry. Many individuals carry protein
shakes in blender bottles to the gym for immediate consumption post-workout.
While this can be positive, Cartwright claims “most [individuals] get plenty of
protein”. Though consuming excess protein can lead to health concerns, it is
very rare. Oliver, Leon, and Guerra-Hernandez
explain that “protein and amino acids abuse, as food or supplements, seems to be
associated with side effects such as ketosis, increased body fat, gout, kidney
overload, dehydration, urinary excretion of calcium, and loss of bone mass”. The
other extreme, protein deficiency is not common in the United States.
Adequate
protein intake is crucial for health, but also to achieve ones’ fitness goals. Joy et. al states that
“the recommended levels for an adequate dietary protein intake for an adult is
0.8 grams per kilogram of body weight”. Cartwright states that this required amount is necessary for
“weight loss and satiety”. Protein requirements increase depending on activity
level, with endurance athletes needing 1.2-1.7 g/kg of body weight and strength
athletes needing 1.4-1.8g/kg of body weight. Individuals with certain health
issues also have higher requirements for protein intake. According to Cartwright, the “maximum
amount of usable protein” in healthy individuals is 2g/kg of body weight.
Protein
supplements are not needed by the majority of individuals in the United States.
Though consuming large amounts of protein does not always lead to health
problems, protein supplements can be costly and be a waste depending on the
individual's diet. Individuals who exercise should still be aware of their
personal requirement for protein and ensure they fulfill that requirement in
order to maintain health and improve fitness level.
Cartwright, M. M. (2013). Protein today: Are consumers
getting too much of a good thing?. IDEA Fitness Journal, 60-64.
Oliver, A., Leon, M., & Guerra-Hernandez, E.E. (2011). Prevalence of protein supplement use at gyms. Nutricion Hospitalaria, 26(5), 1168-1174. doi:10.3305/nh.2001.26.5.5110.
I have heard in the past that Americans are over consumers of protein. However, this really puts it into perspective. I have a lot of friends that think the more protein the better. Most of them workout some, but do not workout frequently so even if they needed 1 gram of protein per kilogram of body weight they would still be in the wrong. One thing I would like to know is what the recommended levels are in pounds since I have no idea what I weigh in kilograms. Do you know the conversion from kilograms to pounds?
ReplyDeleteYou can divide weight in pounds by 2.2 to covert to kg.
ReplyDeleteI love that someone else is on board with this topic. I believe you can get all the nutrients you need with proper diet. I cannot convince most people that supplements (in most cases), including protein are not necessary. The only convenience I find with the protein powder is having it on hand to drink immediately after my heavy lifting sessions. Sometimes, I am not able to eat something immediately after workouts and it is convenient, but that is the only cases in which I use it. .
ReplyDelete