While many athletes always associate proteins with inflated bodybuilders, they are really important for any athlete who wants to slim down and gain muscles.Your body requires protein to grow muscles.Under normal conditions, your body breaks down the similar amount of protein that it is used to build and reparation of tissues. Other times, it breakdowns more protein than it can generate, thus it grows your body’s needs.
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This naturally happens in periods of sickness, during pregnancy and while breastfeeding also. People recover from damage or surgery; older grown-ups and sports persons require more protein as well.
In simple words, proteins are a combination of the various amino acids. There are so-called essential and non-essential amino acids. The muscle fibres largely consist of amino acids, such as isoleucine, leucine and valine – these three are also popularly called BCAAs (Branched Chain Amino Acids) in strength sports circles.If you are an athlete and want enough protein for your body, you must consume Protein Bars for great results.
Proteins and Their Function
We talk about it everywhere, and everyone knows about protein. But what exactly are proteins and why do we need them? Proteins are, along with carbohydrates and fats, the three essential nutrients in the body. They consist of different amino acids assembled within chains. Proteins provide energy to the body and are necessary for the maintenance and development of muscles. Structural proteins ensure the stability of organs and tissues. Enzymes and hormones are also proteins. Besides, proteins are important to reduce blood clotting, the transport of many substances in the blood and defines against infections.
One gram of protein provides some carbohydrates and 4 kilo-calories. With 9 kcal per gram, lipids generate twice as much energy. You do not need to use protein powders to get a rich diet. Daily needs, around 0.8 g per kilogram of body weight that can be met by choosing the right food.
BENEFITS OF PROTEIN IN THE DIET
In the diet, athletes can build on many scientifically proven benefits of high protein intake. Because the protein contains the anti-catabolic effect of the amino acids. An athlete will lose less muscle in a calorie deficit typical of a diet than an athlete who does not use protein. The reason for this is that muscles use energy, and the more energy we use, the more muscle breaks and repairs with protein! Accordingly, a decrease in muscle instead of fat would be disadvantageous.
Especially in the diet, the food you eat must have a strong satiety effect. It is not a coincidence that protein-rich food produces exactly what we expect. Because lean meat, egg, dairy products, legumes and similar protein sources release more of the satiety hormone peptide YY than fats and carbohydrates do. So, it is not surprising that most successful diets rely on this strategy.
PROTEIN INTAKE IN THE DIET
It has been calculated that runners need protein about 0.8 percent of their body-weight in kilograms. In a diet, it is advisable to increase this value for the reasons given. It can be difficult, especially for heavier athletes, to get enough protein.
Let us assume that an athlete weighs around 90 kilograms, and 2 grams of protein should be consumed daily. After all, for a heavier athlete, it reaches 180 g of protein a day – it is not attractive for every athlete to eat so much of predominantly animal, protein-rich products. For this reason, there is an option to consider protein powder to meet your daily needs.
HIGH PROTEIN DIET AND LOW GI CARBOHYDRATES
The runners using carbohydrates in the diet that can support the satiety effect of the protein, such as vegetables and whole grains with a low glycaemic index. To find out, some different diets with different carbohydrate and protein intake were selected for a study from the United States. In the end, the subjects who had a high protein intake and products with a low glycaemic index achieved the greatest success. If you want to learn more about protein diet for yourself, click here.
Protein and Thermogenesis
Thermogenesis is the technical term for metabolic heat generation in the body. The great advantage of this natural process is, it appears when it absorbs protein, fats and carbohydrates. However, there is scientific evidence that the thermogenesis increases most in the absorption of proteins as compared to other nutrients.
A LOT OF PROTEIN AND ALMOST NO CARBOHYDRATES
A great scientist has proved that carbohydrates for energy and the body are not necessary. The body mainly generates its energy supply from glucose, which man draws primarily from carbohydrates. After a few days with less than fifty grams of carbohydrates a day, the body begins to make so-called ketone bodies from fatty acids. In this state, athletes can lose excess body fat very easily and. However, symptoms, such as headache and fatigue can occur for a few days – the body has to get used to receiving only protein and fats. Based on this fact, you can see what protein as a macro-nutrient is capable of!
PROTEIN POWDER – AN ALTERNATIVE OF PROTEIN SOURCES IN FOOD?
Protein powder comes in quite different variations. For people who have no problems with instinctive products, whey protein powder is pretty much suitable. While whey is easily digestible to the body fairly quickly, casein is reabsorbed over a longer period and perfect for ensuring the protein supply overnight.
But there are also shake variants for vegans. For example, the powder made from soy can make a real contribution to the diet.
Since the protein powders are quite different for every need, it is worth comparing the different types of protein shakes in terms of their biological value.The proportion of the BCAAs already presented the absorption rates or the duration of the increased amino acid concentration.
If you think now that you can easily lose weight with the appropriate protein preparation, you should take the following sentence to heart. It brings the topic to the point again: “Protein powder does not cause you to lose weight – but they can support your diet by facilitating the supply of protein, which is important for maintaining muscle mass.”
For a protein-rich diet, it is particularly advisable to consume lean dairy products like cottage cheese, chicken, fish, lean meat and tofu. But pulses, nuts and oatmeal also contain protein.
In the end, it shows that no matter which diet you want to follow, protein is a nutrient that is ideal for any phase of life and should not be neglected in any menu. In addition to the necessary needs of protein that is part of every diet, you have the good feeling that you get benefits from scientifically proved effects of it.