Personal Train Me
Protein is one of the three essential components of the human diet, along with carbohydrates and fats; it is more plentiful in the body than any other substance besides water.
Whilst carbohydrates are broken down into glucose and provide the body with energy and warmth, protein, which is composed of various types of amino acids provides the raw material for the construction and repair of skeletal muscle. It is also the main structural ingredient in skin, hair, nails and bone.
Amino acids form bonds with one another to generate a chain known as a peptide. Peptide chains then bond together to generate the proteins. These proteins form the building blocks of tissue in the body, our skin, hair, nails and muscle are all formed by adjoining “blocks” of amino acids.
Amino acids are extremely important; they are essential to the functioning of the immune system and to the body’s growth, repair, and maintenance. Protein is also synthesized to make digestive enzymes, the hormone insulin, and is an essential aspect of the nervous systems ability to transmit impulses.
Proteins are the key ingredient in the formation of collagen, ligaments, tendons, and all connective tissues of the body. Some of these amino acids can be produced in the body, but others known as essential amino acids must be provided by the diet. Of the 20 amino acids utilized by the body in thousands of cell functions, nine are classed as essential amino acids. The body cannot manufacture these 9 essential amino acids each must be obtained through dietary sources. The remainders are classed as nonessential amino acids, and can be manufactured within the body.
Not all sources of protein are the same and they don’t all enter the bloodstream at the same time. Most food sources of proteins have a slow rate of digestion because of their complex nature; this helps to stabilize blood sugar levels. Protein shakes such as whey protein or egg protein are proteins with the fiber stripped out for easier absorption, this is particularly beneficial post anaerobic exercise to support muscle repair as soon as possible after vigorous training.
A food that contains all the essential amino acids is called a “complete protein”. Proteins derived from animal food products are considered complete. Protein in foods such as most grains, fruits, and vegetables are considered incomplete proteins, being either low in, or lacking, one of the essential amino acids. While just about every vegetarian food contains some protein, the soybean deserves special mention, for it contains all the essential amino acids and surpasses all other food plants in the amount of protein that it can deliver to the human system. In this regard, it is nearly equal to meat.
The human body is able to digest 92 percent of the protein found in meat and 91 percent of that found in soybeans. Plant protein sources are particularly superior in their nutritional value and can be combined with other plant products to form a complete protein.
Excess amino acids are not stored within the body like fats or carbohydrates; the body tends to dispose of excess amino acids through the renal system without being absorbed. When the amount of protein consumed into the body is too low to meet the needs of repair and restoration, the rates of structural formation in the body can slow and the tissues can ultimately break down. This process, known as muscle catabolism, is dangerous to the long-term health of the musculoskeletal system, as the body does not have an alternative means with which to sustain these structures. It is very rare in the U.S. and is usually diagnosed in people living in countries suffering from famine.
By contrast, eating too much animal protein has been directly linked to the formation of kidney stones and has been associated with cancer of the colon and liver. By replacing animal protein with vegetable protein, you can improve your health while enjoying a wide variety of delicious foods.
The RDA for protein is one gram per one pound of body weight. In order to assist anabolism (muscle growth) immediately after your workout, a sufficient amount of protein must be available for the body to produce optimum muscle repair and results.
I recommend upping your protein intake as during your training you will be stressing your muscles to fatigue and in order for them to recover efficiently you would benefit from having protein readily available in your system. I would like you to understand a little about how protein powders work if you choose to take them.
PROTEIN POWDERS
WHEY
Whey protein is the most common type of protein supplement on the market. Whey protein is the fastest absorbing protein available, consuming it before and after your workouts is ideal because of its chemical properties, and whey protein is the easiest and fastest protein to be absorbed into your muscles. Whey protein also plays a role as an antioxidant and an immune system builder. Both hormonal and cellular responses are greatly enhanced with supplementation of whey protein.
Whey protein makes up about 20% of the protein in milk. When milk is curdled, the whey forms a separate liquid. This whey has a lot of fat, lactose, and cholesterol, but methods have been devised that use microscopic filters to separate the protein from fat and lactose. This method of separation results in a protein known as “whey protein concentrate.” The other method of fat and lactose extraction is ion exchange; this puts the protein through a static electrical charge to separate the whey from the lactose and fat. This is method forms “whey protein isolate.”
CASEIN
Casein makes up about 80% of the protein in milk. When milk is curdled, casein forms the curd. Casein protein digests slowly, making it an ideal protein to consume before bedtime, or anytime throughout the day when there will be a prolonged amount of time between meals. The amino acids from casein remain in the blood for a relatively long time
SOY
Soy protein isolates are the most pure and refined soy protein available, soy protein isolates are made from defatted soy beans, with most other ingredients removed leaving almost all protein. Soy protein is an ideal vegetarian vegan option to protein supplementation. Soy protein isolates have the carbohydrates removed so the soybean taste is also removed. Soy Protein is absorbed slower than whey and faster than egg.
EGG
Egg protein is very low in calories as it is virtually free of carbohydrates and fat. Egg protein is produced by spray-drying egg white after the small amounts of sugar have been removed. This protein, called albumen, is a very high-quality protein that contains all the essential amino acids
Egg protein is absorbed by the body at a rate in between the fast absorbing whey protein, and the slow absorbing casein protein. It’s a protein that can be consumed at any meal.
By Nessa Kavanagh
http://www.123personaltrainme.com
