From the ancient time proteins were considered a “miracle food” which could give superhuman strength to those who want it. Therefore, people consumed enormous quantities of meat, eggs, milk and milk products in order to get additional strength for their achievements. Whether they were athletes or warriors, their results would be better if they changed their diet before their final tasks. Today, proteins are also represented as an essential part of your diet if you’re into exhausting training process. It is a fact that many myths and speculation have replaced scientific evidence. You don’t necessarily need to buy canisters of proteins and to drink shakes before and after every meal to become strong and healthy. There are people who are sharing misinformation just to sell tones of these products. So, what’s the true then? What’s the optimum intake of proteins?

Proteins do you good

Proteins are multifunctional for your organism. There are over 50 thousand proteins in human body and they are all involved in muscle regeneration, reparation of red blood cells, hair growth, protection against illnesses, you name it… As you can see, we are already far away of bodybuilder’s and trainer’s opinion that proteins are mostly in charge of restoration of damaged muscle tissues. Proteins do a lot for your organism and they are very beneficial for your health.

Optimum protein intake

Nutritionist will refer to the numbers. Optimum daily RDA (Recommended Dietary Allowance) of proteins is 0,8g for every kg of your total weight. For instance, if you weigh 70kg, you should eat 56 grams of protein per day to stay healthy. When it comes to children, we cannot use this principle because they’re growing rapidly and their body needs more protein. Pregnant women need more proteins as well; they can take up to 30g more than regular recommended amount. Some of you may ask what about those who exercise regularly? The research has shown that optimum protein intake for those who train is 1.8 g/kg/day.

protein for big muscles

Negative effects of using too much protein

What if you ingest more than the recommended amount? It will not significantly change your results; they will mostly remain the same. On the contrary, spending money on more proteins will not improve anything, it can only harm you. Excessive intake of protein can cause some serious ailments – from heart and kidney diseases to osteoporosis. However, these cases are actually very rare. New research has shown now that the body may in fact be able to handle much more than 25-30g of protein in a sitting, so it may be less harmful that we initially though. High intake of protein is not “evil” as some people think, but you don’t need to overdo it either. Daily intake of 1 to 1.8 grams per kilogram will be appropriate, no matter if you’re training or not.

Be careful

As we said before, taking more than the recommended amount of proteins won’t kill you, but you should still pay attention on the dosage and the preparation. Also, make sure that the brand you’re using is good and tested. Optimum Nutrition is reliable and recommended by many who have tried it. Do not jeopardise your health and talk to experts before you decide to drastically change your diet.