What are proteins?
A protein is a chain of amino acids, molecules that contain nitrogen unlike carbohydrates and fats. They make up our bodies (blood, organs, muscles, hormones) and therefore does not only serve to build muscle. There are 22 amino acids including 8 essential: leucine, lysine, isoleucine, methionine, phenylalanine, threonine, tryptophan, valine. Eleven can be synthesized by our body. If essential amino acids are missing, the synthesis in the cells stops.
The best sources of protein are those that contain all the amino acids in the proper proportions, such as eggs. Plant proteins are called incomplete lower quality as only a small percentage of what one consumes can turn into human tissue.
The consumption of proteins, what does it actually do?
It will then give your body a certain amount of protein at regular intervals so that there have not impaired in protein and nitrogen balance is your positive. We often hear the figure of 30 grams of protein every three hours but it is also possible to have an input sawtooth ensuring to take the most-protein snack after training and the early morning.
A good source of protein is necessary for weight training because they have an anti-catabolic that is against the destruction of muscle and thus help to maintain our muscle mass. Why does the body destroy its reserves of muscle while receiving amino acids longer than necessary. It will preserve the athlete of muscle catabolism and anabolism in place. It will obviously make the body enough energy thanks to carbohydrates and lipids. We do not want proteins to be converted into sugars for energy release. Eat carbohydrates to spare protein: a saying with a lot of sense!
How much protein to take ?
Requirements protein (g / kg body weight) Sedentary adult 0.8 1.5 Sports Strength 2.0 Pro Bodybuilder> 3.0
2g/kg of body weight of protein when a bodybuilder trains remember that the practice of destroying his muscles with exhausting weight training sessions, he must compensate for these losses and eat more. A high protein diet reduces the destruction of muscle tissue and increases protein synthesis. Taking more will not help, higher rates are recommended for pro bodybuilders to increase the absorption of proteins.
The quality of the protein, biological value and chemical index.
To assess the quality of a protein, using an index called the biological value is linked to the relationship between those proteins assimilated and ingested. You can also use the chemical index which compares the profile of amino acids of the protein compared to a standard, the egg protein.
The biological value can not exceed 100 (104 with the 4% error) since it is not possible to assimilate more protein than those ingested. In contrast, the chemical index may exceed 100 since the amino acid profile of whey protein exceeds that of the egg in terms of quality. Both indices are often confused, remember that the biological value can not exceed 100.
Whey exceeds 100 at the index chemical because the egg is taken as reference. Plant proteins are useful to overcome the incomplete amino acid profiles. We can combine several different sources of protein to enhance absorption by increasing the amino acid profile.
Type of protein combination and Chemical Index
Whole eggs and potatoes 36 and 64 136 Whole eggs and soybeans 60 40 123 Whole eggs and milk 71 and 29 122 Milk and cereal 76 and 24 110 Whole eggs and rice 60 40 106 Beans and maize 51 and 49 100
The frequency of meals, three or six meals a day?
It makes more sense to make several small meals throughout the day only two or three large meals. Studies show that split his meals regulates appetite, stimulates metabolism and allows a more stable blood sugar. Eat every three hours, about 30 grams of protein depending on your weight and quality of your protein sources so as to maintain a positive nitrogen balance.