What is protein?
Protein is one of the most important nutrients that our body needs. Without this nutrient, we wouldn’t be able to play sports or enjoy how beautiful our skin can be. Protein is involved in all life processes because it is part of the cells and tissues of all living organisms.
Protein molecules are composed of small molecules called amino acids. These are substances that build and regenerate body tissues, including muscles, blood vessels, skin, hair and nails. In total, there are 20, such as lysine, tryptophan and others. When a food containing a protein is ingested, the body divides these protein molecules and transforms them into amino acids to create protein structures to be used later.
Of the twenty amino acids, eight are essential. These essential amino acids cannot be synthesized by the human body, so it’s especially important to take amino acids with food. It is therefore very important to take enough protein in your diet, since the body doesn’t store any protein and doesn’t have any reserves. It’s important to remember that it is particularly important for athletes to take protein after training, as this helps our muscles grow and recover.
How important is it to take a protein compared to fat, carbohydrates and fibre?
Protein is a very important component in every cell of our body. It is located in the cell membrane as well as in the cytoplasm of the cell. As mentioned above, muscles, hair and skin are also protein-formed.
It’s important to take a protein because it forms and restores tissue such as skeletal muscles, cartilage, blood vessels and other tissues. The protein is also used to produce enzymes and hormones that regulate metabolism. They are very important for growth and other processes in the body. Compared to carbohydrates and fats, the body does not build up protein reserves, so it is very important to get enough of it.
Like any other nutrient, protein is involved in various nutrient absorption processes. For example, protein intake affects zinc, iron and copper absorption. Accordingly, if there is a protein deficiency, absorption is reduced.
Protein intake is also associated with weight loss. Several clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. If we keep talking about weight loss, then protein is the one that gives more satiety compared to fats and carbohydrates. Also, protein is exactly what helps maintain muscle mass at a time when energy intake is limited.
What is the recommended protein intake for humans?
It is usually calculated that on average a person needs 0.8 g – 1 g of protein per kilogram body weight, but this amount may vary depending on the goal. Endurance load athletes would be advised to capture about 1.5 g of protein per kilogram body weight. For athletes engaged in strength training, it would be recommended to capture about 1.8-2 g of protein per kilogram body weight.
How to choose the most suitable for you?
Unsurprisingly, vegan protein would be the suggested choice for people who have abandoned animal-state products. This is 100% vegetable protein. The protein does not contain milk and milk-based standstill. Made from 6 different sources of vegan protein – soy, brown rice, peas, wheat, oats and hemp. All these sources contain amino acids that need to be taken with food. A very abundant source of protein and a great alternative to whey protein.
Whey protein – suitable for anyone. Whey protein complex containing whey concentrate and isolate. Whey protein is the most popular fast absorbing protein. Its absorption rate has been estimated at roughly 10 grams per hour, perfect to recover right after the workout. The highest level of raw materials (whey protein) obtained from Germany and mixed in Latvia. Appropriate both after and before training, as breakfast and simply between meals.
Someone who has never seriously trained before may be a little lost when they arrive at the gym. Where do you start? How do you work out? How long should the workout take? Lack of this knowledge always results in serious mistakes in training, which does not bring the expected results. How to change it?