DOSAGE OF PROTEINS

In what form should proteins be dosed?

As mentioned above, the need for proteins varies. Competitive athletes, pregnant women, breastfeeding women, children and also adolescents have needs that differ considerably from the norm. The group of people who have an increased protein requirement also includes people with changed eating habits and a resulting low energy and / or carbohydrate intake. The attending physician decides on the additional administration of proteins and the correct dosage, which should always be advised individually.

People who want to promote protein synthesis through targeted protein intake should have a balanced carbohydrate and protein balance.

A protein mixture of, for example, whey - casein products of approx. 15 g in connection with a balanced carbohydrate intake of approx. 40 g, taken either directly before or after a muscular training session, can increase protein synthesis according to current knowledge.

However, the following aspects must be taken into account:

The total protein intake must not be exceeded. The following standard applies: 2 g protein per kg KM.

One must take into account that a certain amount is already ingested through food. With sufficient energy intake, a protein intake of 1.5 g protein / kg BM can be achieved through diet alone.

There is therefore a risk of excessive supplement administration.

Taking it directly before a training session can cause stomach upset. Especially with known stomach problems, it should be taken about 2 hours before the training session.

As part of the training session, additional supplements can lead to increased fluid loss. The resulting side effects should be compensated for by drinking more.