What do we know about proteins? What do they serve, what they give us and why are they so important? Read and see if your diet is well balanced, especially if you train!
A biologically valuable protein is an essential ingredient in building, maintaining and muscle strengthening and in all phases of intensive training. Proteins (proteins), which are the main component of the body next to water, are found in muscles, skin, enzymes, hair, etc. The body can not store proteins or substances from which they are built (amino acids), so they must be supplied regularly with food. In addition, intense muscle strain during training leads for increased protein consumption
The amount of protein per kilogram of body weight
As many as 20 different amino acids are a component of the food we eat, and by it is the building block of internal protein structures of the body. During digestion, proteins are broken down into components – amino acids, which in turn are absorbed by the body. In order to be able to synthesize a particular body protein, e.g. muscles, it is necessary to have the right amino acids in sufficient quantity and at the same time. Protein synthesis is seriously disturbed even when one amino acid is missing and all the others are available in the right amount.
There are 8 essential amino acids for humans, leucine, isoleucine, valine, lysine, methionine, threonine, tryptophan and phenylalanine. This means that they must absolutely be delivered to the body along with food. They determine the biological value and quality of the protein. Apart from them, there are 12 other amino acids (not essential) that are no less important to the body. The essential amino acids distinguish them from the fact that the body can synthesize them.
The protein, which contains all 8 essential amino acids in the appropriate, beneficial for building new structures of the body’s proportions, is called a high-quality protein. The higher the biological value of the protein, the greater its efficiency. This means that you can consume less of such a protein without any loss to the body.
Proteins with high biological value are milk protein, whey protein (lactalbumin and lactoglobulin) and egg protein. The optimal combination of these proteins allows to achieve the biological value of the obtained concentrate of 139.
Traditional, daily sources of protein such as fish, meat, eggs and dairy products, although they provide high-quality proteins, have the disadvantage of additionally containing undesirable ingredients such as fat, purines, cholesterol, etc.
An alternative is for them Inkospor protein preparations. They provide proteins with a biological value of up to 139, while being almost devoid of fat, purines or cholesterol.
In a situation of protein or energy deficiency, the body reaches for its own protein reserves. This means a decrease in training performance and lowering of sports achievements, as well as smaller gains in muscle mass. That is why it is so important for athletes to provide the body with valuable protein every day. A bodybuilder weighing 90 kg to maintain muscle mass must consume 225 g of protein daily, which corresponds to eating 1.1 kg of beef. In order not to burden the body with such a huge amount of meat (additionally containing fat, cholesterol, purines, etc.), it is recommended to use high quality protein supplements.
Many athletes who practice strength disciplines think that protein supplements
they are intended only for people practicing strength sports. To a large extent, they underestimate their own needs. And you must know that during a two-hour training, their bodies consume almost 40 g of protein. For the energy processes, the muscles use partly amino acids, the basic building blocks of proteins. In addition, due to the wear of muscle fibers, changes in the structure of cell membranes and increased use of enzymes and hormones, the need for protein increases. In order not to squelch the training effect, the used protein should be topped up as soon as possible after the training.