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How much protein intake?
Hello sir/mam, i have been exercising from past 1-1/2 year but now i an thinking of gaining more muscles and because of that i have increased my protein intake from 2 protein shake to three per day and i have also increased the consumption of eggs and chicken per day. but i wonder whether taking too much of protein is harmful for my kidneys or will it have any other side effect and whether i need to decrease my protein intake or not.
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Hi Well anything in access is harmful. As you mentioned that You are taking 3 protein shakes but I am not aware of potency of those as you have not mentioned the brand and type of protein you are taking . Normally 2.2 - 2.5 g /kgs of wt is recommended that mean if you are 60 kgs then you will be required to take approx 130 g of Protein from all the type of drinks or food you are taking /eating as a whole. But I still recommend you should try more of organic ways to have protein rather going by shakes and protein powder. Regards
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Try natural methods instead of supplements...try to eat skinned out boiled chicken 1-2 pieces twice a week, fish curry not fish fry as it is rich in vitamins, eat fresh raw sprouts everyday twice, include berries and fresh fruits like avocado,pears, apples, citrus fruits all this things are rich in fibres and vitamins.... Your morning diet should include whole egg and a glass of milk, try to repeat this in the evening also....include green leafy vegetables in your diet. Milk products like cheese,panneer etc and meat can help you gain weight but since they contribute more towards fat and based on the history you have given, you need proteins instead of fat to build your body mass so avoid it. Drink plenty of water and stay hydrated. Do daily brisk walking, cycling for 5-6kms,yoga and meditation....if possible go for a trekking or join some rock climbing classes if such a facility is available in your place and do it on a regular basis which will help you in developing stamina....Consult dietitian they will do the needful.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.