Protein is the basic structure in all living cells. It takes part in the construction of hormones, blood transport systems and enzymes. Protein is an organic compound that synthesizes all tissues and organs of the body, with the liver and muscles being the most active in this respect.
About 300 grams of protein is produced in the human body per day, although the average protein intake is only 70 grams for people who do not supplement the diet with additional protein (ordinary bread eaters). Each protein is made of a kind of “bricks, that is, endogenous or exogenous amino acids. Science is known for 21 amino acids, of which nine are exogenous amino acids, i.e. those that can not be produced by the human body and must be supplied from the diet. In contrast, endogenous amino acids are produced by the body itself, based on intermediates of carbohydrate metabolism.
There are two main groups of proteins
A protein that contains all nine essential amino acids is a wholesome protein.
And these are amino acids
phenylalanine (phenylalanine, Phe)
isoleucine (isoleucine, Ile)
leucine (leucine, Leu)
lysine (lysine, Lys)
methionine (methionine, Met)
Threonine (threonine, Thr)
tryptophan (tryptophan, Trp)
valine (valine, Val)
histidine (histidine, His)
They occur in products such as meat, fish, eggs, and dairy products. On the other hand, vegetables, grains or nuts provide a defective protein, which means that individual products do not contain all exogenous amino acids. By properly composing a meal, you can get a food containing all 9 essential amino acids, eg combining beef and rice. Therefore, vegetarians receive all necessary, exogenous, amino acids, by combining various defective products, eg beans with rice.
The protein is found in products
– Fatty – meat, fatty fish, eggs, cheese
– Skinny – tuna, egg white, beans, skinny cheese, turkey breast and chicken
The important role of protein in the diet of ordinary people is indisputable for us people practicing protein sports is even more important, especially in people training figure sports and strength. But really how much do we need this protein? how much protein can you digest at once? Does building mass or reducing it need 3g of protein per kg of body weight? These and other questions can not be left unanswered, so we start.
Each person, depending on their age, weight, gender, and training and dietary cells should consume the right amount of protein, neither less nor too large. The protein in our body undergoes some uninteresting transformation by neoglucogenesis (neo – new, glucose – glucose, genesis – formation) or speaking humanly is converted in about 66% to glucose while the rest of the proteins feeds our body into amino acids. Therefore, excessive consumption of protein results in an effect similar to smoking in precious furnaces, we simply provide ourselves with expensive sources of energy, both in terms of financial and energy prices for our body.
Therefore, the amount of protein that is necessary for us must be selected with particular attention, the best way to calculate our protein requirement is the grams of protein we use for LBM (Lean Body Mass – our body weight – the weight of fat in the body = LBM). Studies show that women can consume less protein than men without losing muscle mass. So if during the day our aerobic exercise is the only activity we have, the maximum amount of protein should be between 1.5 and 1.65 g for each kg of LMB, while when we do strength exercises during the week, the amount of protein should vary between 2 , 2 a 2.75 g per kg LBM.
When does he eat more protein?
There are exceptions to the rules as always in life, therefore, when it comes to protein there are some exceptions that justify consumption above 2.75g per kg LBM, these are cases when athletes take anabolic steroids, the body is then in a super turbo state, it needs additional transport kcal in this and proteins to cope with the increased synthesis of muscle proteins. The second exception is the severe cases of ectomorphics who have very fast metabolism caused by high levels of thyroid hormones. In another case, the consumption of excessive amounts of protein is not only unjustified but also harmful, which is why the amounts given by me are enough for 95% of cases.
Both in the course of building muscle mass and reducing protein is an important element, especially the reduction diet requires the supply of adequate amount of full protein to help the body fight cataract catabolism. However, Rawia avoids diets like PSMF (which saves the modified protein fasting), the main component of which is dietary protein, this diet is not enough to maintain, it also leads in extreme cases to death.
There are also voices saying that in order to build a large mass, we do not need too many proteins, more important are carbohydrates and fats and hence the overall calorie diet, such theories do not really rely on scientific research and do not cover them, also practice many people tell us something different, which is why it is worth taking care of the right amount of protein in the diet, preferably from wholesome sources, which will accompany carbohydrates and fat on every dietary way, regardless of the purpose.
You can read also: WPC – whey protein concentrate