Misrepresentation about muscle building?

Protein supplements could be harmful

If you bravely bite the iron and swing the barbell, you want to see your biceps grow. And so that the training really works, there’s also a protein drink. Not necessary, explains the consumer advice center – because the muscles don’t grow as a result.

Athletes do not need any additional proteins (protein) in the form of preparations, it says quite simply on the website of the Bavarian consumer center. Yet many people spend a lot of money on high protein powders and pills.

So does a high-protein diet

With the right diet, protein powders and drinks are superfluous, according to VZ-Bayern. Due to the muscle strain, athletes have a higher protein requirement, but this can also be covered by a balanced diet alone.

The German Society for Nutrition recommends a daily protein intake of 0.8 grams per kilogram of body weight for the “normal population”. However, this amount is already exceeded by Germans on average: one gram for men and 0.9 g for women. Even competitive athletes manage to compensate for their greatly increased need with larger amounts of food.

The effect of protein just before and after exercise

“However, it is in fact the case that the intake of protein shortly before and up to two hours after exercise can have a positive effect on muscle building,” according to the consumer advocates’ statement. It just doesn’t have to be the powder from the can, but quark, eggs, legumes and meat also do.

For performance-oriented endurance and strength athletes, around 1.2-1.7 grams of protein per kilogram of body weight per day is sufficient. Another increase in protein does not bring more muscle! “A targeted and intensive training is more effective here,” according to the consumer advice center.

Animal foods are good sources of protein

Foods of animal origin such as dairy products, eggs, meat and fish are good sources of protein. For optimal protein supply, it is best to combine this with protein-rich plant foods such as soy products, legumes, mushrooms and cereals (potatoes with eggs, wholemeal bread with cheese). “Then you have enough protein for sport,” say the experts at the consumer advice center.

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So far there is no indication that such protein preparations can be harmful to the health of athletes with healthy metabolism and intact kidneys. “However, there are no long-term studies on this yet! Therefore, athletes should rather avoid such preparations!”, warn the consumer advocates.

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