The nutritionist spoke about the risks of protein overdose and the popularity of sports supplements

The popularization of sports and a healthy lifestyle has directly influenced the market of dietary supplements, which have become much more accessible and in demand among customers. On November 29, Bioniq doctor, nutritionist, endocrinologist Daria Dibrova explained to Izvestia who really needs such supplements and what risks arise from their improper use.

"Protein supplements can be used as an additional source of protein, but should not be a substitute for whole foods. It is recommended to use freeze-dried protein for people who, due to their beliefs, refuse animal products for a long time or constantly. Also, during the recovery period after a long illness / operation, the daily protein requirement should be increased to 1.6–2.0 kg / body weight, in agreement with the doctor, this norm can be achieved, including with the help of protein supplements," the specialist explained.

Dibrova explained that the rise in popularity of protein is largely due to fitness influencers and sports doctors, who were the first to talk about the importance of protein replenishment and the role of muscles in everyday life, not just in professional sports. At the same time, common myths about protein do not correspond to reality: it is impossible to increase muscle mass without regular strength training, and protein itself is only a building material. The specialist noted that concerns about steroids in the composition are also exaggerated, but supplements should only be selected from trusted manufacturers in licensed stores.

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The expert warned that chronic excess protein can lead to kidney damage, allergic reactions and laxative effects due to sweeteners. With a regular excess of this component, the gastrointestinal tract reacts first, which is manifested by heaviness, bloating, flatulence and stool retention, especially with low fiber intake. In rare cases, protein intoxication is possible due to the accumulation of protein breakdown products.

The doctor emphasized that the basis of a balanced diet remains a variety of protein sources. Protein should be obtained from eggs, poultry, red meat in limited quantities, offal, fish, seafood, as well as legumes and soy products. Protein bars and smoothies can be part of the diet, but you need to choose them carefully, because many bars contain calories and saturated fats comparable to desserts, and manufacturers often overestimate the protein content. In addition, the sweeteners in the composition can cause a laxative effect, which is important to consider with regular consumption.

"The caloric content of popular protein bars and the amount of saturated (harmful) fats in them can be equated to the composition of ordinary chocolates and desserts, in addition, manufacturers sometimes cheat and overestimate the protein figures on packages in order to attract consumers. It is also necessary to remember about the laxative effect of certain sweeteners (sorbitol, lactitol, xylitol, mannitol and, as a rule, compounds with the ending "-ol")," Dibrova said.

On October 26, Dibrova explained how to calculate protein levels correctly and avoid health risks. The average norm is at least 1.0–1.2 g/kg of body weight with low physical activity and a sedentary lifestyle. For people with regular workouts, this indicator increases to 1.6–1.8 g / kg of body weight, for people with a lot of training activity, professional athletes are recommended to increase to 1.8–2.2 g / kg of body weight.

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