Today you can in the online version of KK read about the large protein bluff - No need protein supplements . The author Gry Catinka Wold , along with several experts discussed a Canadian study on the use of protein supplements among Canadian recreational athletes. I could not find any sources, but a reference to a page that discussed the contents of the study.
Nutritionist and former fitness exercise Therese Fostervold Mathisen, says the following about use of protein supplements; - Proteins after exercise proves to be of less importance than the supply of such carbohydrates.
In my view, as this depends on, among other things - what have been trained? How long have trained? When to work out next time? This is of fundamental importance to have an opinion about the value of protein compared to other macronutrients.
No training effect
Artikkelfofatteren Gry Catinka Wold still manages to draw the following conclusion of the study;
"The results of the Canadian study is discouraging for all who use large amounts of protein supplements to get bigger muscles in less time. 66 per cent of Canadians found that the protein supplement did not affect the training results."
- The little information I have about the study is that one used self-reporting of food intake, and that in no way controlled the athletes who trained. Cycling, long distance running, swimming, judo, volleyball (mm) are not the sports that have the highest requirement for protein intake. I see not how to transfer these results to people such as strength training 3-4 times a week.
The author is neither takes too long, but that she makes the following headline and quote from Foster Violence Mathisen;
Can lead to obesity
"Can lead to excess weight - Excess calories, whether from protein supplements, provides an additional energy intake that can be converted to fat," says Therese Mathisen. "
- This is a very little over and undocumented assertion to go with (see "Can lead to obesity." Obviously, an excess of calories can increase body weight, but I have yet to see examples or research showing that a high intake of protein may be the cause. Protein is very energikrenvede to digest and high satiety. In addition to reducing muscle wasting on a diet. It is well documented (!)
Nutrition Department at Olympiatoppen recommend an intake up to 1.8 g if you engaged in a sport that relies on strength and power. If you exercise endurance in large quantities is recommended that an intake up to 1.6.
For a person weighing 100kg, this amounts to between 160-180g protein per day. For practical and economic considerations will in many cases be appropriate to moderate intake of protein powder. A good example is in conjunction with training how many will prefer to drink a protein drink instead of eating a more heavy digested option.