This guide is a comprehensive, comprehensive compendium of knowledge about protein.Proteins have been discussed in it in a very broad context, but the greatest emphasis was placed on their role in building muscle mass and strength, as well as slimming down.By reading the guide, you will learn how the protein supports the anabolism of the body, how it contributes to the regeneration of tired muscles after training, in what amounts and times you should eat them, how many calories or how much the demand for this macronutrient is per day.
The guide is intended primarily for people practicing sports, mainly body and strength disciplines, as well as for people who are slimming.If you train in the gym or want to lose unnecessary kilograms, the information in this guide will be useful to you, regardless of your experience and level of agility.Thanks to them, your knowledge will increase, among othersabout what protein is, a protein supplement that choose how protein whey works, whether it’s worth reaching for protein supplements, how to take care of high levels of protein in your diet, where to get them and much, much more.
If you’re interested in protein, nutrients that contain this macronutrient will certainly also interest you.In that case, sit down and learn more about their properties, as well as find out when and how to use them to get the effects you care about.During the reading, you will become acquainted with different types of protein supplements and find out which ones are best for you and what to do when choosing them.So if you want to supplement the protein, nutrients in which it occurs, are described in this guide.
The content also includes issues such as the impact of protein on health, the daily demand for this macro-ingredient or its dosage – both in the form of traditional food and protein supplement.We invite you to read!
Protein – what is it?
What is protein?The definition of a protein, also called proteins, defines it as an organic compound included in the group of biopolymers, which has a building function in the human body.The protein found in our body consists of various amino acids and is responsible for the proper formation of muscles, connective tissue, bones, hair, teeth, nails – in short, the whole body.Without it, we would not be able to carry out many necessary biochemical processes that allow proper functioning of the body.
Proteins are formed as a result of synthesis – a natural process that takes place in every cell of our body.When considering what a protein is, keep in mind that practically the whole system is built of them.If the simplest protein describing the protein was to be proposed, one could say that it is the basic building block of the body – not only the muscles.This is evidenced by the fact that human body weight is built up in 20% of proteins.
At the same time, the protein – in addition to fat and carbohydrates – belongs to the group of the three most important macronutrients in the diet.Providing it to the body in appropriate quantities allows it to function properly.Too small supply of proteins in the daily menu may, however, contribute to the deterioration of the condition of individual organs and systems, as well as the entire system.Why?Because in addition to the fact that the protein has a building function, it is additionally involved in numerous processes related to metabolism, transport of nerve impulses and production of hormones.Simply put, protein is energy, strength and life.
Protein is also the most important ingredient in the diet of athletes.It plays a fundamental role in the process of building muscle mass and strength.Without adequate supply in the diet of this macronutrient shaping the desired muscle mass and strength is very difficult, if not impossible at all.Therefore, hundreds of protein supplements are available on the supplement market, which facilitate the delivery of protein to the body.
Here you can read: Protein, protein, how much should we consume per day?
How does protein work?
Unlike carbohydrates and fats, the body can not store proteins for later on its own.They are so valuable compounds that they use them immediately after they have been absorbed – not only for muscle building, but also for other life functions.Example of new construction and replenishment of old tissues, which consist of proteins in as much as 75%.In the case of too much protein consumed, the excess is excreted.Besides how does protein work?Well, it is an important source of energy for the body, providing 4 kcal for each 1 g of this macro-nutrient.
Another important function lies in the fact that it occurs in body fluids, that is in blood or breast milk.Protein hormones are formed using protein, thanks to the protein, acid-base economy can also maintain balance.Protein properties allow to get rid of toxins from the body, which is currently particularly important due to the high degree of environmental pollution.Protein activity also involves the synthesis of enzymes (eg, digestive and tissue) and promote better wound healing.All this causes that in the daily diet should be provided with protein for the proper functioning of the whole body.
Too little protein in the daily diet translates into health, fitness, and even well-being.Due to the lack of supply of proteins in appropriate quantities, it slows the metabolism of the body, increases the feeling of appetite, and the concentration and thought processes run in a less effective way.
Proteins are broken down in the human body even for several hours, three times longer than carbohydrates.The amino acids found in the protein first enter the bloodstream, and then they are transported to the liver, from where the body delivers them to specific places and uses them in the manner needed at the moment, for example to restore damaged muscle fibers after training or to produce hormones.
When it comes to building muscle mass, the protein works in several areas.One of them is the nitrogen balance, which can remain positive by providing protein.A positive nitrogen balance, on the other hand, means the body’s ability to synthesize new proteins, which is why it plays such an important role in shaping strength and musculature.Without a positive nitrogen balance, there is no effective progress, regardless of whether we are talking about strength or mass.
The protein is also responsible for the regeneration of muscle cells.Because during the training they are degraded, after the end of the workout, the body must rebuild them so that they are stronger, larger and adapted to the work they must do during training.Put simply, the protein provides building blocks – amino acids – with the help of which new muscle cells can be created.Its role is also to counteract catabolic processes, which allows to protect the musculature against possible falls.
The need for protein
Each of us must provide them in the diet, but the need for a protein varies depending on many factors, such as age, sex or level of physical activity.In relation to their body weight, the most proteins should be consumed by children, pregnant women, people practicing sports (especially strength and body sports) and patients after muscle and bone injuries.
A healthy, non-cultivating person aged 30 should satisfy the protein requirement at the level of about 1 g for every 1 kg of body weight.As for children, they should eat more protein (1.5-2 g per 1 kg bw) due to the fact that their body is in development, so it needs a large amount of building material, which are proteins.Therefore, the youngest are recommended to eat meat, eggs, fish and dairy products on a regular basis.
Also due to the baby growing in the womb, pregnant women should ensure high levels of protein in the diet (about 1.5 g per 1 kg of body mass).In turn, people with muscular and skeletal injuries recover faster if they provide enough protein to the body.The demand of people practicing sports, however, is on the level of 1.5-2 g per 1 kg body, while the upper limit applies primarily to strength and body disciplines.As far as protein is concerned, daily demand should not be exceeded or unmet, i.e. both too low and too high protein intake in the diet can have negative effects on the body.
Too little protein hinders the functioning of the body, hinders the growth of muscle mass, slows metabolism, reduces immunity, worsens the well-being and condition of the skin, hair, nails and teeth.It can also be dangerous for the body too much protein intake, which results from the production of lactic acid, which occurs during the transformation of proteins into energy.If it accumulates in the joints, there is a risk of inflammation.By consuming more protein than you need, you also put yourself at risk for worsening liver and kidney function that are getting too heavy.