What are proteins and why are they needed?

Proteins are one of the most popular sports nutrition among strength sports enthusiasts. Nevertheless, opinions about this supplement can be heard completely opposite - from “if you don't drink, your muscles won't grow,” to “this is chemistry, there will be health problems”. Fortunately, neither the one nor the other is justified. Let's figure out what proteins are, what they are, what they consist of and what function they perform in the body.

What are proteins for?

Proteins (proteins) are biological macromolecules that, together with lipids (fats), carbohydrates (sugars) and nucleic acids, are necessary for a full-fledged metabolism, maintaining and building muscle mass. Protein mixtures for sports nutrition are well absorbed by the body, allowing you to increase training loads and gain muscle mass.

To find out what proteins are for, remember that human muscle is about 20% composed of protein compounds that are involved in biochemical reactions.

The functional purpose of protein mixtures allows the body of athletes to cope with the following processes:

• produce new cells, build up muscle and connective tissue to actively move;
• transmit nerve impulses to coordinate actions;
• timely receive hemoglobin, oxygen and nutrients for the development of muscles;
• regulate the state of cell membranes and all metabolic processes in order to withstand increased loads;
• activate antibodies that protect the body from bacteria, viruses, infections during seasonal illness or in stressful situations.

When playing sports, the intake of proteins is an unconditional need, since proteins are constantly spent on the formation of muscle tissue, support of the articular-ligamentous apparatus and preservation of mobility.

The composition and useful properties of proteins

What are proteins in terms of biochemistry? These are high-molecular organic substances consisting of amino acids linked by a peptide bond. All protein compounds produced by the body are derived from basic amino acids. The composition of proteins involved 22 amino acids, 10 of which are irreplaceable.

The lack of any elements leads to an imbalance in the digestive, immune, endocrine and other vital systems of the body. With a prolonged shortage of amino acids, muscle atrophy begins, physical endurance decreases (source - the scientific journal Experimental and Clinical Gastroenterology, 2012).

The following types of protein mixtures are distinguished:

• fast (whey, milk, egg) - absorbed almost immediately after ingestion, releasing a large amount of nutrients; this includes egg and whey proteins, they are recommended to be consumed in the morning and between workouts at least 5-6 times a day;
• slow (casein, soy) - most often use casein protein before bedtime, in long breaks between meals, in order to maintain the achieved training effect, as well as to replace the usual diet.

The body's need for protein is directly related to its physical form and active activities. The more a person moves or makes efforts, the faster all biochemical reactions occur in the body. During intense training, protein blends are required twice as much as during normal exercise.

To determine the daily amount, it is advised to take proteins at the rate of 2 g of protein per 1 kg of body weight, this is approximately 180-200 g for men, 100-120 g for women. Experts say that half of the protein norm can be replaced with protein mixtures.

Protein mixtures are stirred in water, juice or added to dairy products. At one time, you can consume 40-50 g of protein without fear of health. 3-4 servings are needed per day, depending on weight and training loads. Protein blends serve as a supplement or replace a single meal entirely to reduce appetite. It will be useful for those who are trying to lose weight, reduce the amount of body fat, and those who build muscle mass.

When gaining muscle mass

With an increase in muscle mass, proteins in the diet should be less than carbohydrates, since an increased supply of energy is needed. Thus it is necessary to train 3 times a week with a high load, eat 5 times a day high-calorie protein foods and consume "slow" proteins. To maintain muscle tone, it is recommended to train 2 times a week, eat 3-4 times with a normal BJU ratio.

For weight loss and weight loss

When losing weight, the amount of carbohydrates is limited - for this reason, the body is forced to spend fat reserves. The assimilation of proteins in an increased amount requires significant energy consumption, which is compensated for by the expenditure of body fat. Thus, the body receives the necessary nutrition and strength for training.

When losing weight, it is recommended to train 3 times a week with an average load, eat 5 times a day, using protein low-calorie foods and "fast" protein mixtures. Simultaneous weight loss and increase in muscle mass is impossible, you must first "drive fat", lose weight, and then build muscle.

Potential harm and side effects

It is believed that excessive protein intake leads to impaired liver and kidney function due to the release of decay products. There is an accumulation of uric acid, which leads to the development of urolithiasis and gout, a violation of bone density.

However, there is no reliable evidence of the relationship; most likely, we are talking about excessive dosage and quality of the products used. Current evidence shows no negative effects of higher protein intake on bone health (English source - the Americal Journal of Clinical Nutrition, 2017).

Conclusion: Use only proven, certified sports supplements. Choose formulas carefully if you have lactose intolerance (due to a lack of the enzyme lactase). The modern market offers lactose-free milk and whey mixtures or choose other types (egg).

Protein mixtures, like any food, can cause an allergic reaction to protein or additional components (source - Wikipedia). To reduce the cost of production and improve consumer quality, components are added to the mixture that, in excessive quantities, violate the state of the body:

• taurine - an amino acid, in excess makes the cardiovascular system work in a tense mode, disrupts nervous activity;
• thickeners (carrageenan, xanthan gum) - create the optimal consistency of protein shakes, but with constant use can provoke gastrointestinal ulcers;
• synthetic sugars (dextrose, maltodextrin) - accelerate recovery after physical exertion, but at the same time increase the likelihood of obesity, diabetes mellitus, impaired metabolism;
• synthetic sweeteners (aspartame, cyclamate, aspartic acid) - are not fully absorbed by the body and are contraindicated in renal failure, vascular diseases.

In addition, digestive upset may occur, which usually resolves in 2-3 days. With long-term problems, you should stop using mixtures and consult a doctor.

Protein types

Ready-to-use protein blends are a great option for those involved in sports and exercise. They contain pure, highly digestible protein, sometimes in combination with vitamins and minerals.

By cooking method

Varieties of protein mixtures according to the preparation method:

1. Isolate is a protein after special purification, from which almost all fats and carbohydrates have been removed. The most popular product, as it contains an increased amount of proteins - up to 90%. Used: in the morning after waking up, 2 hours before training, immediately after training, or instead of a snack.
2. Hydrolyzate - these mixtures are obtained by hydrolysis, in which proteins are broken down into amino acids (peptides). The hydrolysis process follows the digestion process, so the protein hydrolyzate is a ready-to-digest product.
3. Concentrate - contains less protein, about 70-80%, therefore it is cheaper than other supplements. It is pointless to use it before training, it is better to do it between meals. Helps out when a full lunch or dinner is not available.

By protein sources

Protein names based on the foods from which they are derived:

1. Milk mixtures - consist of two proteins (casein and whey). Designed for users who can easily absorb lactose. Mass product, sometimes of questionable quality.
2. Whey - quickly degraded, made from whey, contain minerals necessary to maintain hormonal balance and the immune system. The traditional choice for those actively working on muscle mass.
3. Casein - with slow long-acting proteins that gradually saturate the body throughout the day, so it is recommended to take it before bedtime or during long breaks in nutrition (more than 4 hours). During the period of muscle increase, casein is consumed at night, and during weight loss and "drying" it can be taken during the day to reduce appetite.
4. Soy is an affordable option popular with aspiring athletes. It is absorbed rather slowly. Phytoestrogens in its composition prevent the full growth of muscle tissue. It is added to other mixtures to reduce the cost of production, so read the composition carefully.
5. Egg - more difficult to digest, but contains a complete set of amino acids. The mixtures are recommended during the period of intensive training. They dominate the sports nutrition market because they contain amino acids that break down fat deposits. If you indicate specific numbers, then to get the daily protein intake, you need to eat 10 chicken eggs. In monetary terms, it is cheaper, but it is necessary to separate the yolks from the proteins, and the result is slower due to the gradual absorption in the stomach.
6. Multicomponent mixtures are a complex product and are recommended, among other things, for professional training. They are especially in demand in cases where it is necessary to drive off fats and highlight muscle relief. In the more expensive segment, it is accompanied by detailed instructions with the formula of the composition and the rules of use.

Protein mixtures are produced from peas, hemp and other plant materials, they contain only 50-60% protein, but they contain fatty acids, minerals and other useful components. They help regulate carbohydrate metabolism, have a positive effect on the microflora and intestinal motility.

Learn more about the types of proteins here.

An alternative to proteins

Instead of protein mixtures, you can use carbohydrate-protein gainers, which contain vitamins, minerals, creatine (an amino acid that accumulates energy in muscle and nerve cells, increases endurance). Weight gainers are used about 60-90 minutes before strength training, then the energy supply is enough for several hours.

According to experts, it is better to take more expensive mixtures (whey, casein, egg) from proven manufacturers, even if in a smaller volume, than to consume many low-quality cheap mixtures. Proteins in the form of a hydrolyzate are the most expensive option, but their efficiency is only 10-15% higher, so you don't have to overpay, it's easier to buy an isolate.

Note! The most popular mixtures are American or European, the more affordable ones are Asian and domestic.

Recognized Leaders: BSN, MHP, VPX, Dymatize, Binasport, Weider, Syntrax, MuscleTech, Gaspari Nutrition, Optimum Nutrition.

Outcome

Calculation of training load and selection of protein mixtures are best done with the participation of a trainer who will more objectively assess your physiological parameters and athletic prospects. The most effective nutritional and training methods are found only empirically and require constant monitoring.

Watch the video: How Much Protein Do You Need Per Day? (November 2024).