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Thanks to the current vogue of fitness, the protein supplement industry is booming.
From BCAAs (branched-chain amino acids) to smoothies and even chocolate, there are many protein-enriched products on the market that help you get your post-workout solution.
But a new study conducted on mice now suggests that excessive protein intake could do us more harm than good.
Researchers at the University of Sydney have discovered that while proteins are excellent for muscle building, consuming too much protein supplements could shorten lifespan, have a negative impact on the mood and lead to weight gain.
Although the study was not conducted on humans, their main finding was that protein products are not necessarily bad for health, and that proteins are essential for muscle repair, but you have to make sure you vary your sources of protein without much reliance. strongly on one.
"While high-protein and low-carbohydrate diets have proven to be beneficial for reproductive function, they have had adverse health effects at the end of life and have also led to a reduction in life span" said Dr. Samantha Solon-Biet, author of the study.
"What this new research has shown is that the amino acid balance is important – it's best to vary the protein sources to make sure you get the best balance of amino acids." "
What are BCAA?
There are 20 amino acids in total, nine of which are essential. If your diet contains enough, your body can make the other 11 itself.
BCAAs are essential amino acids found in protein-containing foods, such as red meat, dairy products, chicken, fish and eggs, as well as in beans, lentils, nuts and soy protein. .
They are composed of three of the nine essential elements: leucine, isoleucine and valine. These are broken down in the muscle, while the other essential amino acids are mainly broken down in the liver.
Although whey protein powders are generally high in BCAA's, many gym members also consume them separately, usually as a powder added to water. It's probably the translucent liquid that fitness enthusiasts can sip during their workout.
Unlike protein powders, BCAAs do not contain carbohydrates or fat, but tend to be more caloric.
The idea is that BCAA consumption throughout the day will contribute to muscle growth, improved workout performance and recovery, but many in the industry. fitness think that they are useless.
Some fitness companies have even launched EAA (Essential Amino Acids) products containing the nine essential amino acids instead of the only three present in BCAA's.
"The biggest difference between BCAAs and EAAs is that BCAAs contain a ratio of three essential amino acids of 4: 1: 1, while EAAs provide a superior blend of the nine essential amino acids that your body does not have. can manufacture itself, "said Dawid Lyszczek, New Product Developer at Myprotein, told INSIDER.
That found the study?
The researchers examined the impact of BCAAs and other essential amino acids such as tryptophan on the health and body composition of mice.
Some received twice the normal amount of BCAA needed for life, others the standard amount, others half and others a fifth.
Mice that received the highest number of BCAAs were found to increase their food intake, resulting in obesity and shortened life expectancy.
In addition, consuming large amounts of BCAAs appeared to prevent tryptophan from reaching the brain, which stimulates the mood.
"BCAAs supplementation has resulted in high levels of BCAAs in the blood, which rival tryptophan for transport in the brain," said Stephen Simpson, academic director of the Charles Perkins Center, a researcher at the School of Life and a professor in environmental sciences.
"Tryptophan is the only precursor of the serotonin hormone, often referred to as" happiness chemical "for its effects on mood and its role in promoting sleep. But serotonin does more than that and poses the problem, "he said.
"This then lowered serotonin levels in the brain, which was a powerful signal to increase appetite." The decrease in serotonin caused by excessive consumption of BCAA resulted in massive overeating in our mice, which have become extremely obese and have led a shorter life. "
What does this mean for us?
Dietitian and author of The low fashionable diet Jo Travers thinks that the first thing to note is that the study was conducted on mice and therefore it is not possible to apply takeaway directly to humans.
"However, this raises an important point about the roles of each nutrient and this balance is important," she told INSIDER.
Travers emphasizes that eating well should be your number one priority.
"Getting a range of all foods – not just protein – is important," she said.
"For example, the consumption of protein with carbohydrates stimulates the absorption of other amino acids by the muscles, leaving free tryptophan to enter the brain without hindrance, which allows to obtain more than serotonin.
"I think what we need to remember from this is to vary diets and find the right balance."
"Fill half of your plate with vegetables, a quarter with carbohydrates and a quarter with protein, and the chances that you get everything you need and not too much of what you do not eat are really high."
This article was originally published by Business Insider.
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