According to every magazine out there, yes you do. The problem is that the web is so saturated with information about Protein Shakes that is written by the manufacturers. So what should you believe? Well here with some inside analysis is our Nutritional Expert, Christian Lee.
“The thing is that consuming more than 1.2–1.4 gm of Protein per kg of body weight (BW) (the actual recommended protein intake is 0.8 – 1.0gm/kg BW – 1.2 -1.4gm/kg BW for protein anabolism) will not increase Muscle Deposition. Instead the body will use it as a calorie source, meaning that it will become stored energy if you do not burn it off with your workout. Also, as your body breaks
down the protein shake it produces a waste in the form of Ammonia, which is a toxin to your body. Ammonia is converted into urea and excreted by your kidneys. The kidneys have a maximum filtration rate and an increase in urea production that is associated with a high protein intake can overload the kidneys. Athletes having high protein intake through the use of supplements have been known to end up with kidney failure.
Clinically, specific amino acids, rather than total proteins have been shown to be beneficial in facilitating muscle building. Hydroxymethylbuterate (HMB), L-glutamine and L-Arginine taken together have been shown to aide musle anabolism. HMB helps protect proteins from breaking down in your body, which helps new tissue to build up. Arginine is an amino acid that helps promote blood flow in the body, by increasing vascularisation, and is used in wound healing, this is important in body building as the mechanism by which the body increases muscualator is from micro-tares in the muscles (wounds) and the repair increases the size of the muscle. This supports the building of proteins that can contribute to wound healing. Glutamine, also an amino acid, supports the immune system and helps cells produce building blocks needed for new tissue. Also, it is the preferred energy substrate of the enterocytes and can become defiecent when inadequate energy is taking in. This is because the body will sequester the glutamine from the muscles to fuel the intestines. Therefore, a combination of these nutrients has been shown to facilitate muscle development. The nutrients can be obtained as individual supplements, or they are available in combination in MaxiMuscle CycloneÒ
Often supplements are erroneous in the statements they make. The problem is they isolate one biological factor in vitro and make claims that this will work in vivo. This is looking at the human body as a collection of individual cells rather than a complex organism.
Ultimately, a balanced diet that meets your energy needs and provides a minimum of 0.8gm/kg BW of protein will be adequate to help you build muscle, and also more enjoyable. Muscles are not built at the exact time of exercising, so taking these shakes in the gym locker room rather than spreading out the protein intake throughout the day will have no positive benefits. A little is good, a lot is not necessarily better, and is potentially harmful.
Tags: Protein
Author: Adam Tinnion
Serial Vivo Active Information Putter Upper-erAdam Tinnion has written 27 articles for us - View profile »
Great article thanks for the info!