Is protein harmful? How much is absorbed at a time?

Every athlete who wants to gain muscle mass is interested in how to take protein correctly and in what dosages, and whether the use of this supplement affects the health of the kidneys and liver.


  • 1 Protein: what is it "> 2 What is the use of protein?
    • 2.1 Provides nutrition to muscle tissue
    • 2.2 Normalizes insulin
    • 2.3 Reduces appetite
  • 3 How to use sports protein?
  • 4 The absorption of protein in the body
  • 5 Side Effects of Protein
    • 5.1 Violations of the digestive tract (gastrointestinal tract)
    • 5.2 Headache Attacks
    • 5.3 Excessive dry mouth
  • 6 Effects of protein on the liver and kidneys
  • 7 Conclusion
  • 8 The Truth About Protein - Video

Protein: what is it?

A protein supplement designed specifically for athletes that speeds up muscle building. The feedstock from which protein is obtained is most often milk. The key difference between this protein and that obtained with regular food is the speed with which it is digested. It takes minutes to digest a sports protein, and a few hours for eggs or meat.

According to scientific studies, the intake of sports protein has a positive effect on muscle gain, and practically does not cause side effects. The exception is people who suffer from individual lactose intolerance and other food allergies.

What are the benefits of protein?

The intake of protein supplements gives a multilateral positive effect:

Provides muscle tissue

Easily digestible protein in a few minutes after entering the body increases the concentration of free amino acids, including BCAA, in the blood. These organic compounds activate the metabolism and synthesis of muscle tissue.

Normalizes insulin

Recent studies prove that a protein supplement lowers blood sugar levels in both completely healthy people and those who suffer from type 2 diabetes.

Reduces appetite

An increase in the concentration of free acids against the background of a drop in sugar inhibits the feeling of hunger. This effect is enhanced by the fact that the stomach is filled with a protein shake obtained by dissolving the mixture in water.

How to use sports protein?

Physical athletes who use a protein supplement to increase muscle mass are advised to drink protein before the training or during the “carbohydrate window” immediately after exercise. The standard rate is twenty to thirty grams.

Sports protein is indicated for use not only for those who want to gain additional muscle, but also when the usual diet does not allow providing the body with enough protein (1.5 grams per kilogram of a person’s weight). This appetite-lowering supplement is recommended for people seeking to lose weight and reduce body fat.

The absorption of protein in the body

The greatest efficiency for muscle growth allows you to get a dosage of from 20 to 25 grams of sports protein. Protein that comes in excess of this norm is fully absorbed, but does not allow for additional muscle gain.

There is no point in taking the supplement above the recommended dose. Much more important is the time of consumption, the combination of protein with carbohydrates that have a high glycemic index. The best result is demonstrated by the combination of a protein mixture with a gainer (fast carbohydrates), consumed after the workout.

Protein Side Effects

Taking sports protein can cause:

Disorders in the digestive tract (gastrointestinal tract)

This side effect occurs in people with lactose intolerance. Indigestion most often occurs with the use of such a gluten-like slow-digesting substance as casein, which has many contraindications.

Headache attacks

This is due to the ability of the protein to lower insulin levels. If headache and nausea accompany each intake of the product, it is recommended to supplement it with carbohydrates, for example, banana.

Excessive dry mouth

Most often occurs with insufficient amount of fluid used. Each serving should have at least 200 milliliters. Otherwise, in addition to dry mouth, gastric bleeding may develop.

The effects of protein on the liver and kidneys

People unfamiliar with sports nutrition mistakenly believe that taking powdered protein is tantamount to consuming anabolic steroids. Some even claim that such a protein is dangerous for the kidneys and liver.

The 1973 experiment could serve as the only justified proof of this, but it is impossible to recognize it as correct. It consisted in the fact that five days starving mice were given large doses of protein, which led to an increase in toxins in the blood, negatively affecting the work of the kidneys.


Protein is the most important component of the process of gaining muscle mass. A contraindication to its use is only a food allergy. To get a visible result, it is enough to use from 20 to 30 grams of protein supplements before or after training.

The truth about protein - video