Strength training is one of the forms of physical activity that causes that our daily demand for protein increases.For this reason, in the eyes of people who train, it is the proteins that are considered the most needed macronutrient, which supports the regeneration and development of muscle mass.This is not surprising, because protein is considered to be the main building block of our body, which is responsible for practically all elements of our body.
Appropriate protein supply in the diet will be responsible for such processes as regeneration, its rate, maintaining impeccable condition of our tissues, which are directly related to working muscles, but not only.From the health point, the protein affects the optimal level of hormones, protects our body from the immune point, affects the function of the nervous system, builds blood and lymph, is a carrier for many vitamins.
How much protein should we eat?
The amount of protein is the first important factor that should accompany us when composing the diet.It is the right supply of protein that will determine whether the body will maintain its health condition, but also from the sport’s point of view, if our activity will yield results.
In the scientific literature, we meet with values that describe the amount of protein for active people as well as those who do not train on a daily basis.Active athletes should consume from 2 grams of protein per 1 kg of body weight per day.It is a value that will allow not only to maintain the body in homeostasis, but also provide the right amount of amino acidsfor exercise and regeneration.For example, a man with a body weight of 70 kg, who actively participates in training, should eat 140 grams of protein during the day, so that the body has an optimal supply of amino acids for development.Non-training people consume this protein much less.A quantity of 70g per day for a man with a body weight of 70 kg will be sufficient.This means that they should consume from 1 g of protein per 1 kg of body weight per day.
Here you can read: How much proteins should I eat after training?
Why is the need for protein for trainers increasing?
Strength training is a specific form of activity that causes the demand for protein to grow drastically.This means that the damage (muscle microdamage due to training) of the tissues causes inflammation, which raises the need for proteins at a level that is necessary for reconstruction and regeneration. Physiological mechanisms are activated, which allow our body to accumulate more proteins, due to the fact that the repair processes want to patch the cavities as soon as possible.These losses should be supplemented with an excess – then the muscle grows.
The right amount of proteins in the diet will take care of the positive nitrogen balance in our body, which in turn will make our body use amino acids contained in the proteins eaten for regeneration purposes.A shortage of proteins will result in an effect in which the body will take up amino acids from body proteins, which is an undesirable phenomenon.Then comes the so-calledmuscle catabolism.
Where to get protein?
For people actively doing sports the main source of protein is meat.In the bodybuilding jargon there is the idea that “meat builds meat and there is a lot of truth in it.However, by sticking to the version in more detail, we mean proteins of animal origin that will be rich in essential amino acids.This means that all products of animal origin will be the most desirable in the athlete’s diet.So we can use fish, giblets, eggs and dairy.Often, training people support their diet with protein supplements, whose task is to facilitate the maintenance of diet.
What is a protein supplement?
Protein supplement is part of an athlete’s diet, which has a special purpose for its use.This means that it is a strictly targeted product, and it is our diet support.These are products that have a protein content of about 80%, where the amount of fats and carbohydrates is significantly reduced.It causes that we have a concentrated protein product, whose task is to provide only proteins, without any other additives, such as carbohydrates or fats.
Protein supplements are obtained mainly from whey proteins, however, their source may also be proteins of vegetable origin, or other animal proteins, such as beef proteins or egg albumin.However, the most popular protein fraction is the so-calledWPC.It is a whey protein concentrate, which is characterized by a high content of essential amino acids EAA, which also contain a significant proportion of branched chain amino acids BCAA.This makes the athletes choose this type of solution because they not only receive a high-nutritional product, but also the price of a protein package of this type is not excessive.In addition to the WPC fraction, whey proteins also have two others, such as whey protein isolate and whey protein hydrolyzate, which differ in the composition of the amount of protein for other dietary components.We will also find proteins based on micellar casein, which has interesting properties, which we will write more in the paragraph regarding the use of proteins.
Plant proteins are a less frequent choice when it comes to sports supplementation, and are more used by people who are unable to consume milk proteins or those suffering from intolerance to lactose.These are also products that are welcome in the vegan or vegetarian diet.We distinguish here mainly soy protein isolate, wheat protein hydrolyzate, as well as pea or rice based protein.They are characterized by the fact that their taste is not as delicate as in the case of WPC, and the solubility leaves much to be desired.
The next group are egg proteins and beef proteins.While egg proteins are a good option in the context of providing branched chain amino acids or an entire exogenous group, beef proteins will not necessarily be a good option that could compete with classic whey proteins due to the poor amino acid composition.The downside of egg whites, in turn, is that they can cause some digestive problems, which is related to the excessive production of gases in the body.(in sensitive people)
How to take protein?
The use of protein supplement is usually dependent on how much protein we lack in the diet, as well as the time of day when we want to use the conditioner.For example, when our diet has about 160 g of protein per day, and we provide 100 g of protein in conventional foods, it is clear from a simple mathematical calculate that it is necessary to supplement 60 g of protein in the diet.Therefore, we take about 2 x 40 g of powder in the form of eg WPC and drink up to two meals in which this protein is missing.
There is still a reasonable use of proteins due to the time of day.Athletes are happy to drink protein shakes in the morning, before or after training, and at bedtime.The protein used in the morning is designed to protect muscles from catabolism.Protein in the form of a dietary supplement quickly increases the amount of amino acids in the blood, which causes that the breakdown of proteins is inhibited and the body goes into anabolism.What’s more, this type of strategy also works as an element of a quick breakfast, due to the fact that in the morning usually everyone is somewhere in a hurry.
The pre and post workout period depends on what our meal looked like before the workout, as well as on what we drink during or after the workout.Sometimes, when we have a longer break between a meal and strength training, it is worth drinking a portion of protein supplement to protect muscle tissue from hard training.In turn, the protein used after training is already an option practically mandatory for every athlete.Proteins contained in the nutrient, due to the high biological value, fast digestion, interact with the effect of the anabolic window, which is intensified after strength training.The use of protein during this period increases the building’s potential, protects muscles and increases the rate of regeneration.
The next option, or the use of protein before bedtime.Here, mixtures of classic WPC with micellar casein or casein in pure form are used.These proteins are designed to gradually release amino acids into the bloodstream, which will maintain the anti-catabolic effect.This means that the protein is designed to protect our muscles from disintegration and maintain a constant supply of building components, which translates into improved regeneration.
Which protein to choose for mass, and which for the sculpture?
The choice of protein supplement due to the training goal is quite simple.It is practically irrelevant what protein we will choose in the context of supplementing the diet, as each of them will be in part complementary to it.This means that each protein can be used on both reduction and weight.However, there are some differences that may predispose you to use one of the proteins more on the mass, and the other in the reduction.
While slimming we usually use proteins that have the highest concentration of amino acids, so they will be proteins such as whey protein isolate or hydrolyzate.Thanks to the fact that they have a significantly reduced amount of fat and carbohydrates, they will not disturb the assumptions of the diet.What’s more, this type of protein can be used in the peri-training period, which will help protect muscle mass from catabolism.
In the period of mass, in turn, classic WPC, which abounds in exogenous amino acids, is ideally suited.It is a protein that is perfectly suited to supplement the diet every day and for use during the post-workout period.The whey protein concentrate contains a significant amount of leucine, which has a strong anabolic effect, allowing you to stimulate the growth of muscle mass.
You can read also: Egg or whey – that’s the question!