If you're an athlete, you've probably heard conflicting advice about protein: some say you should eat chicken for breakfast, lunch, and dinner, while others say too much protein is bad. So where's the truth? Let's find out, based on scientific evidence.
From misconceptions to facts
Surprisingly, scientific ideas about the role of protein in the nutrition of athletes have changed dramatically over the past 150 years. In the 19th century, scientists considered proteins to be the main fuel for muscles. Then, for almost 75 years, protein faded into the background, and all the attention of researchers was focused on carbohydrates and fats as the main sources of energy. And only since the 1970s has it become clear: physical activity really increases the body's need for protein.
How much protein does an athlete need?
Modern science provides clear recommendations that depend on the type of sport:
- For endurance athletes (running, swimming, cycling): 1.2-1.4 g of protein per kilogram of body weight;
- For strength sports (weightlifting, bodybuilding): 1.6-1.8 g per kilogram of weight;
- Maximum useful dose: up to 2.5 g per kilogram of weight.
Studies have shown that increasing protein intake to 2.4 g/kg does not result in further muscle growth. Other studies (e.g., Antonio et al., 2015-2016) show that even 3-4 g/kg can be beneficial in a calorie deficit (e.g., cutting). But for most athletes, 2.5 g/kg is the upper limit of effectiveness.
Practical example
Let's say you weigh 80 kg and do strength training. Your protein requirement would be:
- 80 kg × 1.7 g = 136 g of protein per day.
This is approximately 600-650 g of chicken breast, or 5-6 eggs plus a portion of cottage cheese, or other combinations of protein products.
Debunking popular myths
Myth 1: A high-protein diet is bad for your kidneys
Fact: Healthy people do not experience kidney problems even when consuming up to 3 grams of protein per kilogram of body weight. Short-term studies have not shown a link between high protein intake and the development of kidney failure. Problems may occur in people who already have impaired kidney function. However, long-term data are limited.
Myth 2: Protein causes atherosclerosis
In fact: There is no direct link between protein intake and atherosclerosis. The problem is not the protein itself, but the foods it comes with. For example, a large amount of red meat can increase the level of “bad” cholesterol due to the saturated fats it contains. At the same time, protein from poultry, fish or plant sources does not carry such a risk. In addition, physically active people use dietary fats in a completely different way than those who lead a sedentary lifestyle, so the risk of fat deposits on the walls of blood vessels in athletes is much lower.
Myth 3: Protein leaches calcium from bones
Fact: Although high protein intake may slightly increase urinary calcium excretion, this effect is not harmful to bone health. Current research shows that, with adequate calcium intake, a high-protein diet can actually help strengthen bones. Problems only arise when there is a significant calcium deficiency in the diet.
When do you need to pay special attention to protein?
There are situations when the need for protein increases particularly strongly:
- During a reduction in calorie intake (during the “drying” period, weight loss);
- In children and adolescents who are actively growing and training;
- With a vegetarian diet;
- During pregnancy in female athletes;
A high-protein diet without enough carbohydrates can be detrimental! Studies have shown that endurance athletes who increased their protein intake while reducing their carbohydrate intake performed worse within a week. Carbohydrates are the primary fuel for intense exercise.
Practical tips
- Drink more water — a high-protein diet increases fluid needs;
- Don't overdo protein supplements – regular food easily covers your needs;
- Be careful with individual amino acids — their safety and effectiveness are not always proven;
- Monitor your weight – sudden changes may indicate a lack of fluid.
The main thing is balance.
Modern sports science claims that the body adapts amazingly well to varying amounts of protein in the diet. The main thing is not to go to extremes and remember the balance of all macronutrients.
A well-balanced diet of common foods will easily provide you with the necessary amount of protein. Special supplements are only needed in special cases.
Remember: more protein doesn't always mean more muscle. After a certain threshold, the body simply stops using the extra protein for growth. Find your sweet spot.
Джерело: ukr.media
