Is it possible to drink protein without training, many novice athletes are wondering. Will muscles begin to grow, will the body accept additional nutrition, will it not be harmed? It's good that you decided to understand this topic, because uncontrolled intake of sports supplements does not lead to anything good.
In this article, we'll take a closer look and explain what happens if you drink protein without training, especially in excessive amounts.
What is protein and why should you drink it?
Let's start with theory, of course. In simple terms, protein is protein. To complicate a little, this is a complex of amino acids, the combination of which forms a protein.
Protein metabolism, along with carbohydrate and lipid metabolism, is the most important process of human life. Each exchange has its own task. In protein, in particular, the supply of building material for muscle growth, strengthening of the musculoskeletal system, the formation of immune cells, the nervous system, etc.
Inadequate intake of proteins will inevitably lead to a deterioration in health and appearance. As a rule, there will be a decrease in body weight, muscle weakness, and a decrease in muscle volume.
Can you drink protein without training?
Some lazy people are wondering if protein can be eaten without exercise to gain weight, specifically from muscle. In other words, will muscles grow if you do not exercise, but only drink protein.
First of all, let's figure out how muscles grow:
- First you train, you force the muscles to work - stretch, contract, strain, relax.
- As a result, muscle fibers break and microtrauma occurs.
- Once the workout is over and the body is at rest, the body begins to recover.
- Protein acts as a building material - it heals microtraumas, and even imposes several layers of tissue on top in reserve. This is how muscles grow.
So what happens if you take protein without training? Of course, the required amount of protein will be absorbed, and the excess, simply, will be released through the intestines. At the same time, the muscles will not grow, because the body will not consider it necessary to send an "ambulance team" to them.
The drunk protein will go to other needs, which, believe me, are many. By the way, don't forget that there are carbohydrates in the cocktail. Thus, protein without training is quite possible to gain excess weight, moreover, in the form of adipose tissue.
Let's continue to discuss if protein can be taken without training. In fact, if you do not exceed the daily protein intake, you will not cause any harm to the body.
The protein norm for an adult who does not play sports is calculated by the formula: 2 g of protein * 1 kg of weight.
Thus, if a man weighs 75 kg, he needs to eat no more than 150 g of protein per day. One serving of a protein shake - 30-40 g. At the same time, do not forget to count the protein that you consumed with food.
Thus, a protein shake can be a good substitute for a meal or a snack. The most important thing is not to go beyond the norm. In fact, the expediency of such an activity is highly questionable. Protein isn't cheap. If you do not need to spend money on expensive special meals without sports goals, it is easier to eat eggs, beans and boiled meat. It is tastier, healthier and more profitable.
Protein consumption without exercise can only be justified in the following situations:
- With an unbalanced diet and difficulties with its organization. For example, in harsh working conditions, it is impossible to control the daily balance of KBZHU at ease;
- With dystrophy officially diagnosed by doctors;
- If a person's strength indicators do not correspond to gender and age standards. Also determined only by doctors;
- With weak immunity.
Interest Ask! Does it make sense to drink protein without exercising for weight loss while on a low-carb diet? Indeed, if a person consumes little carbohydrate food, energy will be synthesized from protein. The fat stored in advance will also be burned. However, you should not get carried away with this process, because you will strike a blow to the immune system, and are unlikely to maintain normal muscle mass. Remember! Any diet should be balanced. Only in this case will it give a long-term result.
So, we looked at whether it is possible to consume protein without training, let's draw conclusions:
- You can drink protein if you do not exceed the daily requirement limit;
- In some situations, for medical reasons, it is not only possible to drink protein shakes, but it is necessary;
- Taking protein without exercise for weight loss is unlikely to give a result that can be maintained;
- Drinking protein shakes in order to gain muscle mass without training is pointless.
How to replace protein on non-workout days?
If you exercise regularly, you can drink cocktails on your rest and recovery days. This will prevent the catabolic process from accelerating too much, and will also support the muscles tired from yesterday's workout.
How to take protein on non-workout days? Cut your supplement to half the amount you drink on training dates. Reception can be divided into 2 times: drink in the afternoon and right before bedtime.
If desired, the additive can be completely excluded, but on this day there is mainly protein food - cottage cheese, eggs, milk, fish, meat, legumes, cheese, etc. Try to eat foods boiled, do not fry them in oil and do not add carbohydrates.
Homemade Protein Shake Recipe:
- 250 ml of milk (pasteurized, 2.5% fat);
- 3 eggs with yolk;
- Sugar substitute;
- Berries, fruits;
- Honey (if you are not losing weight).
Beat all ingredients with a blender, after which you can drink the cocktail.
What happens if you drink too much?
Well, we discussed with you whether it is possible to drink a protein shake without training and came to the conclusion that, in principle, if you drink it in moderation, there will be no harm. But what will happen if you regularly exceed the norm? Nothing good! Yes, for the first couple of weeks, you may just, I'm sorry, go to the toilet more abundantly. Further problems will begin.
- Protein decay in the intestines is controlled by special microorganisms. At the same time, toxic substances are released, which, together with the blood, enter the liver and kidneys. As a result, these organs are under extreme stress;
- It will be difficult for the body to process and excrete a large amount of protein, so some of it will settle, forming the accumulated putrefactive masses. Sooner or later, this will lead to a pathological bowel disorder;
- The nervous system will also suffer from the toxic effects of decomposition products. Each person will manifest this in their own way: depression, fatigue, lack of mood, irritability;
- The blow will also receive immunity.
As you can see, the human body constantly needs protein. Therefore, it can be drunk additionally as a supplement, even without training. That's just, it is important to calculate the rate, which depends on the person's lifestyle, his height, weight, gender, and even health. An excess is no less dangerous than a deficiency.
