The Wrong Paradigm About Protein For Muscles During Exercise and Sport. This article will discuss the paradigm of protein in the community to nourish the muscles during exercise and sport. The source I took was the book of sports medicine by Dr. C. K. Giam and Dr. K. C. Teh. Perhaps readers often hear even believe that consuming high amounts of protein can affect our performance during exercise and sport. Even often and perhaps most athletes who rely on strength sports, often consume large amounts of protein, especially beef.
For what exactly is protein used in the body?
The above questions should be understood before discussing and understanding more about protein. Proteins are not used to be the main fuel in energy generation during exercise and sport, which is the main fuel in exercise and sport is carbohydrates and fats. That's the first thing to understand.
The main task of protein is needed to build, maintain, and repair body tissues. An athlete who engages in exercises or competitions with a heavy intensity, let alone his age is still in the growth stage, it is in need of more protein than non-athletes.
It should be understood that proteins are not the primary source of fuel energy formation, but protein supplies are needed to repair damaged tissues when athletes who are growing up in high-intensity exercise or competition.
When in doubt about the adequacy of protein in the athlete's diet and the need for additional protein, it is advisable to consume natural foods such as milk and cheese, animal protein and eggs rather than protein tablets. This is because natural foods are usually cheaper when compared to protein tablets and the nutrient content in natural foods contains not only protein but contains other essential nutrients such as vitamins, minerals, carbohydrates and fats, and has other advantages such as providing nutrients great and eliminate hunger.
Excessive protein is actually not useful for an athlete in his performance during practice and matches. Otherwise, it can be detrimental, especially in sports that require endurance. Other effects can damage liver and kidney function and can also cause GOUT (inflammation caused by uric acid crystal deposits in joints) as shown below.
The next impact of excessive protein intake is to eliminate the main energy fuels (carbohydrates and fats), encourage dehydration, loss of appetite and can cause diarrhea.
It should be understood that proteins are not the primary source of fuel energy formation, but protein supplies are needed to repair damaged tissues when athletes who are growing up in high-intensity exercise or competition.
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Rules of Adding Protein From Normal Portion
Although it requires a lot of protein, does not necessarily directly consume large amounts of protein. The addition of protein to the diet to two times of 0.6 grams - 1.0 grams per kilogram of body weight or 1.0 gram - 2.0 grams per kilogram of body weight, is more than enough. If using a percentage, the addition of protein can add as much as 10% -15% of its normal amount. Therefore, it is not necessary to supplement the protein in tablet form, if the athlete is eating more than the normal diet.When in doubt about the adequacy of protein in the athlete's diet and the need for additional protein, it is advisable to consume natural foods such as milk and cheese, animal protein and eggs rather than protein tablets. This is because natural foods are usually cheaper when compared to protein tablets and the nutrient content in natural foods contains not only protein but contains other essential nutrients such as vitamins, minerals, carbohydrates and fats, and has other advantages such as providing nutrients great and eliminate hunger.
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Negative Impact of Consuming Too Much Protein
Excessive protein intake causes the liver and kidneys to work harder because they have to break and remove excess protein. Remember, because proteins are not like carbohydrates and fats. Proteins can not be stored in large quantities in the body and their excess must be removed through urine and feces.Excessive protein is actually not useful for an athlete in his performance during practice and matches. Otherwise, it can be detrimental, especially in sports that require endurance. Other effects can damage liver and kidney function and can also cause GOUT (inflammation caused by uric acid crystal deposits in joints) as shown below.
If protein consumption is combined with anabolic steroids in high doses in high-protein diet programs, it can increase the amount of muscle mass, strength. However, such consumption is not recommended and is strictly prohibited by the international sports community as it can lead to health disorders and ethical reasons.
Health problems that can arise are damage and liver disease, then liver cancer, dysfunction in men and women, and can damage the stomach due to prolonged stress.
So we can conclude that proteins are needed to build up in the recovery process of damaged tissues during physical activity, exercise, and sport. Excess protein is not good because proteins can not be stored in large quantities like carbohydrates and fats, the effect is the liver and kidneys have to work extra hard to break the excess protein secreted through urine and feces.
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