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Written By: Editorial Team | Published : June 3, 2014 6:55 PM IST
I am a 22-year-old male, and I am working out regularly for the past 2 weeks and now I want to concentrate more on my diet. How much protein should I consume to build muscles?
Protein is extremely important for bodybuilding but you should realize that it needs to be supplemented with a proper workout. All in all, a high-protein diet should be supplemented with a high-energy workout. Mostly, athletes and body builders follow this diet to increase their muscle mass. High intake of proteins can lead to various health problems so extra care should be taken before you decide to follow this diet, consultation is recommended. People who workout usually need 1.2-1.5g of protein per kilo of their body weight.
It is important to determine one's goals, fitness pattern and medical history before one takes up on this diet. People who suffer from diabetes, hypertension, and kidney problems should first consult a doctor. One should ideally do it under the guidance of a fitness trainer and nutritionist to monitor the results and affects of the diet. It is vital to keep in mind the duration of this diet cannot be extended for a long period. It's also important to note that it's not just guys who need protein but women too.
Sources of protein
Milk and dairy products are a rich source of protein. Apart from this, tofu, beans, almonds and pulses also have high protein content. Eggs, chicken, turkey, salmon are other options. Whey protein shakes are also very popular among gym regulars. This is because whey proteins can be processed and utilised faster by the body than proteins found in other food sources. They work in an accelerated manner and help repair damaged muscles and reduce tissue tear. While red meat is also a protein source, it is not too healthy and should be avoided.
Don't take too much
On the other hand you really should consult your doctor because overdoing protein supplements could lead to kidney ailments. 'Excessive consumption of protein can have unwanted side effects on the kidney. Since kidney disease often goes undiagnosed, one should not take additional protein supplements without proper consultation. But many skip this, which leads to chronic kidney disease,' Ravi Bansal, senior consultant in PSRI hospital, told IANS. Nephrologists warn that high doses of protein powder over a long period of time causes stress on kidneys.
'Kidneys process and break down proteins. An excessively increased amount of protein intake causes the organ to work harder to compensate. Overuse of protein powders can lead to developing kidney stones and kidney failure,' Ajay Choudhary, nephrologist, told IANS. 'You do not have to eat massive amounts of protein to maximise muscle synthesis, you just have to be a little more thoughtful with how you apportion it,' said Doug Paddon-Jones of the University of Texas Medical Branch at Galveston in the US.
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