More protein does not mean you will gain more muscle. So long as your body is getting the minimum amount of protein needed to repair the muscle damage done during your workouts, and grow, you will get bigger and stronger. It has been show that there is little evidence available showing any benefits for eating more than 2g of protein per kg of body weight per day, the best spot seems to be 1.5 – 2g of protein per kg, of body weight, only if someone is training a high intensity strength training. Otherwise 0.8 to 1 gm is sufficient.
Protein is made up of essential and non – essential amino acids. A chain of amino acids is called a polypeptide. It is digested by the human body, and broken down into its amino acid components, beginning in the stomach. Once the protein has been broken down sufficiently, it can be absorbed and stored for the body to use. Protein can be inefficiently used as energy by converting amino acids to glucose, but it is primarily used by the body to build and repair tissues. If too much protein is taken in, the excess may be stored as fat.
A protein intake of about 1.5 – 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day. There is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. Whereas the Endurance athletes differ from strength training athletes because they do not develop the muscle mass that weight training athletes do. Because endurance athletes exercise for long periods of time, (2 – 3 hours at a time) they can use protein as a source of 5% – 10% of their total energy expended.
A common misconception about excess protein in the diet is that it can cause kidney damage; excess protein cannot cause kidney damage even though it does make the kidneys work harder. When protein is metabolized nitrogen is a by – product; the kidneys work to remove the extra nitrogen from the body. High intake levels of protein can lead to increased water loss because the body excretes water to dispose of urea, a substance formed in the breakdown of protein. Water loss coupled with the fact that most athletes loose a great amount of water through sweat, can lead to dehydration if fluid intake is not properly monitored. An excess of purified protein can, however, take calcium away from bones, thus predisposing one for osteoporosis.
Right amount of protein and more muscles …slowly have patience.
Dr. RANDHIR HASTIR
Trainer of Trainers