How Much Protein Is It Safe For Me To Take

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There have been reports suggesting that high protein diets can be damaging to your health.  These concerns don’t have any scientific substantiation whatsoever.

PROTEIN INTAKE RECOMMENDATIONS

The RDA for healthy adults (0.8 g/kg body weight every day) was created to allow for a person’s differences in protein metabolism-since people’s metabolic rate can vary as a result of numerous factors.  That recommendation for protein consumption covers that vast bulk of society-approximately 97.5 percent- that could be adequate for non-exercising individuals.  Since exercise breaks down further foodstuffs coming from carbohydrates, protein, and fats, educated people need more calories-especially coming from protein to adopt recovery and muscle maintenance.

Most research related to protein requirements utilize nitrogen equilibrium examinations and amino acid tracer studies.  This has one main drawback for educated individuals because nitrogen balance studies may underestimate the amount of protein required for optimal performance associated with exercise.  All athletes whether resistance, endurance, or some other sort of instruction require extra protein to fuel their metabolism.

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For endurance training people, recommended protein intakes range from of 1.0 g/kg to 1.6 g/kg daily depending on the strength and length of the endurance exercise, in addition to the training status of the person.  Strength/power exercise is considered to increase protein requirements even greater than endurance exercise, especially during the first phases of sharp or training increases in volume.  Recommendations for strength/power exercise typically range from 1.6 to 2.0 g/kg/day.

Little research has been conducted on exercise tasks which are intermittent in nature (e.g., football, basketball, mixed martial arts, etc.).

The job of the International Society of Sports Nutrition is that exercising individuals ingest protein ranging from 1.4 to 2.0 g/kg/day.

RECOMMENDATIONS

Endurance Exercise: Should consume amounts in the lower end of the Calculated Variety.

Intermittent Actions: Should ingest amounts in the middle of the Calculated Variety.

Strength/Power Exercise: Should ingest amounts in the upper end of the Calculated Variety.

SAFETY OF PROTEIN INTAKES HIGHER THAN RDA

Within the press, there have been widespread reports that elevated levels of protein intake put a heavy strain on the kidneys.  There have been other reports suggesting that high protein diets increase excretion of calcium-leading to an increased risk of osteoporosis.  Both of these concerns don’t have any scientific substantiation whatsoever.  The majority of the mentioned sources relate to research done on patients and animals using the co-existing renal (kidney) disease.  For healthy people with, no disorder or impairment-higher amounts of protein intake for exercising people are secure and desired for optimum performance.

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CONCLUSION

The job of the International Society of Sports Nutrition is that exercising people need approximately 1.4 to 2.0 grams of protein per kilogram of body weight every day.  The amount depends on the mode and intensity of the exercise, the quality of the protein ingested, as well as the condition of the energy and carbohydrate intake of the person.  Concerns that protein intake in this range is unhealthy are unfounded in healthy, exercising individuals.  An effort should be made to obtain protein requirements from whole foods, but supplemental protein is a secure and convenient way of ingesting high-quality dietary protein.

The timing of protein intake in the time period encompassing the workout session has a lot of benefits including enhanced healing and higher gains in fat loss mass.  Protein residues like branched-chain amino acids have been shown to be beneficial for the exercising person, including raising the rates of protein synthesis, decreasing the rate of protein degradation, and possibly aiding in recovery from exercise.  To sum up, exercising people need more dietary protein compared to their sedentary counterparts, which can be obtained from whole foods in addition to from high-quality supplemental protein sources like whey and casein protein.

ENRAGE PROTEIN SHAKES

Enrage Protein Shakes are high protein, low carb, low-fat and packed with vitamins and nutritional supplements designed to function your own body mechanisms.  Enrage Protein Shakes are an easy way to efficiently fuel your body and help you reach and maintain optimal wellness.  With extra guarana and ginseng for natural recovery and power.  Launched in resealable and recyclable bottles in three deliciously creamy flavors to pick from.  Please visit our FB page to Learn More about Enrage Protein  Shake.

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