Myth no. 3 High protein supply is dangerous.
The truth is that there is nothing extremely dangerous here.
Dysfunction of kidneys and liver.
In order to confirm this theory, reference should be made to scientific research here, but the truth is that apart from a few scientific studies based on individual patients who already had previous problems with kidneys, there is no such research. Kidney and liver dysfunction is based only on theories where there is no annotation for specific tests. If a high supply of protein would actually damage the kidneys and liver, we would have many cases that would confirm this, starting with bodybuilders by athletes, ending with people who use high protein diets, but there are no such people, such people are not heard.
Higher risk of osteoporosis.
This discussion is based on the assumption that a high supply of protein extracts calcium from the bones – this is true. However, it should be mentioned here that the amount of calcium that is excreted during the day is so that you can replace it with calcium that we can get from one tablespoon of milk. The person with whom the diet consists of high protein content, the supply of calcium is much overstated, because we get it with the products we eat. In addition, it should be remembered that training has a positive effect, affects bone density.
Creating kidney stones.
The case looks the same as with kidney dysfunction, there are no scientific studies that confirm that high protein content in the diet causes the formation of kidney stones. This statement may work for people who already had stones, I said maybe because it does not exist, no determinant who will confirm whether they actually arise. Genetic susceptibility may contribute to the formation of kidney stones.
There is a simple solution for this, you should increase the amount of fluid intake during the day. The surplus of protein is deprived of amino residues, which results in ammonia and keto-acids. Ammonia is transformed into a less toxic urea, which is transported to the kidneys with blood. Urea must be decomposed in water before it is removed from our body, high protein supply will lead to a reduction in the amount of liquid.
Exercises can change the rate of protein synthesis or breakdown and lead to an increase in the requirements for taking them. The athlete should know what type of protein he takes in his diet, in particular he should ensure that this protein contains large amounts of such amino acids as glutamine, which plays a very important role in our body.
Myth no. 4 Sodium causes high blood pressure and should be avoided.
Sodium with a chloride ion maintains the proper osmotic concentration, it also plays a fundamental role in the regulation of water and acid-base management and affects the state of nerve cell excitability, permeability of cell membranes and muscle contraction.
High sodium intake does not cause hypertension. Androsterone causes the retention of sodium in the body if the level of this element is too low.
In other words, a drop in the sodium level below the required biological standard results in a regulatory reflex that results in an automatic uptake of androsterone levels to compensate for sodium deficiencies. As a result, the sodium balance stays normal. Of course, this translates into healthy people who have no problems with hypertension. Only 20% of the population is sensitive to salt, so for 4 out of 5 people suffering from hypertension, lowering the supply of sodium will not do too much, perhaps even nothing. For those who are sensitive to salt, the actual drop in blood pressure as a result of reducing the amount of salt in the diet may not be specific enough to ensure that it is an effective method to cure.
In fact, a high sodium dose actually benefits bodybuilders and athletes for the following reasons
– Higher sodium supply results in increased blood flow to working muscles. Together with the greater blood stream, the amount of oxygen and nutrients increases, generally muscle trophysis maximized. This is especially important when we provided additional amino acids before training, more amino acids will be delivered to the muscles, which will result in an increase in the rate of protein synthesis. Also, increased blood flow will increase the efficiency of removing various toxins present during muscle work (lactic acid, CO2, etc.).
– It is the duty of sodium to transfer potassium to the cell membrane of muscle tissue. If sodium is insufficient, the body is forced to provide potassium through, i.e., active transport. Such a method is not the preferred method of transport, this results in a smaller amount of potassium being delivered.
Another myth about sodium is based on the claim that increased supply of water retains water and swells. The increase in sodium concentration initially causes water retention but this is temporary. As soon as the body gets used to the increased amount of sodium, production of androsterone is inhibited and additional water is expelled.
So, using more sodium does not cause hypertension (and it’s rarely an effective method to fight it) and it’s actually a good idea if we want to optimize growth and performance. Dietary guru Scott Abel suggests that the supply of sodium should be about 2g per liter of water consumed daily.
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