Nutrition supplements yes or no???|
Dear Ran, Well I am glad to see you have acquired knowledge over your years of training/competing. I have been there also and know exactly where you are coming from…..but on the other hand you will agree with me that even elite sportsmen at world level still have trainers and nutrition advisors even with the knowledge . You mentioned you take (מולטיויטמין, Q10, שייק חלבון מועשר ב-BCAA) as extra intake and by the way you eat don't you think you are wasting your money ???? In the knowledge and studies I have acquired very few of these products do any that all except make many people very rich!!! We call it expensive "Gold" urea in the sports circles. And unless you have specific problems of absorption it's money down the toilet. This is not only for you but for anyone doing sports …… Protein-rich animal foods (beef, poultry, pork, seafood, egg) and plant foods (legumes, tofu, nuts) build and repair muscle tissues, produce hormones, aid the immune system, and help hair and nails grow. Many athletes think that protein is necessary for bulking muscles and improving athletic performance preventing muscle mass loss etc. Body-building and sports magazines often push excess protein/vitamin consumption, protein shakes and amino acid supplements. All Research done up to date does not support the need for this, but it is true that athletes do need more protein than sedentary people. The amount greatly depends on : • the carbohydrate content of the diet • what kind of sport the athlete is involved in • the duration and intensity of the sport Carbohydrates play a role Only when the diet provides enough carbohydrates for energy can dietary protein be used to make body tissues and to perform other vital processes. Protein by itself cannot produce enough energy for optimal performance and body-building . Specific protein requirements The following is a guideline that can be used to determine how much protein an athlete requires: • Sedentary adult: 0.8 grams (gm) protein per kilogram (kg) body weight • Competitive adult: 1.4-2.0 gm/kg body weight • Strength athlete: 1.4-1.8 gm/kg body weight endurance athlete: 1.2-1.4 gm/kg body weight (which you are in) • sportsman should consume 123-135 grams of protein per day . There is no scientific evidence to support consuming more than 2.0 gm protein per kilogram of body weight for any athlete. Excess protein will only be used as an energy source or converted into fat and stored in the body tissues . Protein content of select foods 1 slice bread = 2 grams protein 1 cup cooked pasta = 7 grams protein 1 cup milk = 8 grams protein 1 cup yogurt = 8 grams protein 1 cup vegetables = 4 grams protein 3 ounces meat = 21-24 grams protein 1 egg = 7 grams protein 2 slices pizza = 17 grams protein Sample high-protein meal 1 cup pasta = 7 grams protein 1 cup vegetables = 4 grams protein 6 ounces lean meat = 42 grams protein 1 cup milk = 8 grams protein Total: 61 grams protein Protein supplements Sports men and women may use amino acid supplements, protein powders or a pill hoping to gain muscle mass faster or also not lose muscle mass but is a wrong concept. However, all research done has not shown that taking particular amino acids will make your muscles bigger or stronger or prevent catabolism and it is not instead of food. The amount of protein or amino acids in expensive powders and pills is less than the amount you might easily get from food. For example, amino acid supplements contain about 200 to 500 milligrams of amino acids per capsule while one ounce of meat provides about 7,000 milligrams of amino acids! In order to build muscle, your body needs all the essential amino acids found in foods, instead of just individual amino acids. Training and proper diet actually show a greater gain in muscle mass and performance than does taking supplements. To gain one pound of muscle, you only need an extra 14 grams of protein per day . The protein bottom line consuming too much protein can lead to other problems such as: • Dehydration/increased urination: Protein requires more water (which you should look into) to break down and digest • Diarrhea and upset stomach • Calcium loss from bones (now you are ok lets see you in 20 years) • Possible kidney damage with long-term use (This is proved scientifically but the companies that sell these products invest millions in disinformation and lectures etc which sound very truthful but no basis to go on) Though the sports practitioner does need more protein than the average person, special protein supplements are not necessary. A well-balanced diet which you seem to have and good training (which I don't know) will help you meet your goals. As for vitamins they way the body works it is just flushed out in urea….."Gold liquid" unless you have a specific problem …..But then you would take this advice from a professional neutral Nutritionist. Take care David Rodriguez
