LIT 031 LO3, LO7
The high-protein myth
March 7, 2012 - 2:51PM
Many health-conscious men want the body of a Mr Universe, but the common conception that muscles are built up by consuming protein before or after training is not entirely correct.
This is according to Professor Ingo Froboese from the Centre for Health at the German Sport University in Cologne.
"Of course your body should get a well balanced diet, with enough protein, during intensive training," he said.
But Froboese said normal, everyday foods contained all the protein you needed.
Protein is a very important part of our nutritional intake. Not only bodybuilders but ordinary athletes need to make sure they get enough of it. According to Froboese, between 0.8 and 1 gram of protein per kilogram of body weight is enough to cover the needs of the average sportsperson per day.
"But anyone who goes above that is not only wasting money, they are also 'displacing' their normal metabolic function towards protein-metabolism," Froboese said.
That can be a problem, especially for the kidneys.
"The best thing to do is to eat a balanced diet. Ordinary food will have enough protein in it."
Broadly speaking, protein cannot be stored by the body. That explains why it should be a part of every meal, especially evening meals. At night time the human body requires lots of protein.
"Only when your body has been exposed to an extremely high form of strain, such as running a marathon or during a very intense period of muscle training, should you increase your protein intake - and then only for a maximum of between two and four weeks," said Froboese.
In that period you are allowed between two and three grams of protein per kilogram of body weight. After that phase you should quickly reduce intake to a normal level.
The body increases muscle mass by applying protein structures to each individual muscle fibre, which make it seem "thicker." Muscles change their size by letting each fibre grow bigger. Training causes this by stimulating the body to store more protein than it normally would.
"This happens most efficiently during very intense exercise," Froboese said.
Taking muscles to the edge of their capacity was the best method.
"This form of training determines what happens next," he said.
"Without this, we could take in as much protein as we want, but the only thing that would grow on our bodies are our stomachs.
"That's because excess protein is converted into fat."
QUESTIONS
1. Which organ is affected by too much protein?
2. If we take in heaps of protein without exercise, what happens?
3. When is the best time to increase protein intake (after what kind of activity)?
4. What kind of people are likely to take protein supplements?
5. What conclusion could you draw about buying protein supplements?
6. Where can you find all the protein your body needs?
7. Who is the author of the study?
8. What is the correct ratio of protein to body weight for the average athlete?
9. At what time of the day does the body require most protein?
10. What is the best kind of technique for building muscle?
11. What other things do body builders do to look so massive?
Samantha Jones LIT031v2 February 2013