Is protein really as important to mass gain as pro bodybuilders say it is? Learn about the importance of protein and the role of amino acids. Protein compounds are the very "bricks" from which the body synthesizes new muscle tissue. Proteins are part of the cells of all tissues, from which new ones are created and damaged tissues are restored, and it is also one of the sources of energy.
With intense exercise in the gym, you should consume about 3 grams of protein per kilogram of your body weight during the day. It takes about two days for the body to repair damage and tissue growth. For this reason, he must constantly receive all the necessary amino acid compounds.
It is also important to remember that whey protein, which is quickly absorbed, should be taken within an hour after the completion of the training, and within half an hour after the session, you should drink a protein-carbohydrate cocktail.
Protein types
Manufacturers offer several types of protein supplements today, but the most valuable are whey and casein. Each of them is important for the body in different situations.
Compared to whey protein, casein is absorbed significantly longer, and all this time it provides the body with the necessary amino acids. Casein promotes protein synthesis and at the same time inhibits its breakdown. It is best taken before bed, which will reduce the rate of catabolic processes while protecting the muscles.
Whey protein is absorbed faster and is more conducive to an increase in the rate of synthesis of protein compounds. The best times to consume whey proteins are in the morning and after exercise.
Whey Proteins
These proteins are obtained from whey, while purifying them from various impurities, such as fats and lactose. For this, manufacturers use various filtration methods, the most popular of which are the following:
- Ultrafiltration - high pressure whey is passed through a membrane with holes, the size of which allows fluids, lactose and fats to pass freely. The proteins are deposited on the membrane and then collected.
- Microfiltration - repeated passage of whey at a lower temperature through the membrane, while the degree of purification of the final product increases.
- Ion exchange - charged ions are passed through the serum, which have the ability to bind molecules of protein compounds. When using this technology, protein is almost completely cleared of fat.
- Chromatography is a rather expensive process by which certain protein fractions are separated.
- Hydrolysis - protein molecules are broken down into peptides that the body is able to assimilate almost instantly.
The biological value of protein complexes
The biological value of any protein compound can be determined by the degree of similarity of its amino acid structure with the structure of a certain protein compound present in the body. Egg white was chosen as a standard, which received an indicator of biological activity equal to 100.
However, after obtaining whey-type protein compounds, it turned out that their biological activity exceeds this indicator. On average, the biological activity of serum is 105-154. There are special tables that indicate the indicator of the biological activity of all types of protein. So, say, whey protein has the maximum value (from 110-159), and the least protein contained in legumes, the indicator of which is 49.
Protein complexes are available in powder form, which must be dissolved in a liquid to make a cocktail. Most often, low-fat milk or juice is used to dissolve the protein powder. Never use hot liquids to make your protein shake. Under the influence of high temperatures, protein compounds are denatured, and their digestibility is sharply reduced.
By and large, the ratio of liquid to protein powder is not critical. However, most often, flights for dilution of 30-40 grams of the complex are used from 250 to 400 milliliters of liquid. Mixers or hand shakers are good for making cocktails. It should also be remembered that the prepared cocktail should be consumed within one or two hours.
Distribute your daily protein intake evenly throughout the day. Don't overload on sports supplements. Most of the body's protein needs must be met through regular foods. Supplements are only intended to increase this amount to the required amount.
Include more protein-rich foods in your diet. These are meat, chicken, lean fish, turkey, etc. protein shakes should be consumed between meals or at the same time as eating foods that are low in protein but high in carbohydrates. This is the whole truth about protein complexes. It is very difficult to give specific recommendations on the choice of a protein manufacturer or a specific product. Here you have to experiment a little and find the one that suits you best. Fortunately, the choice is now huge, and there shouldn't be any problems.
Use supplements at a time when they can give you maximum benefit. We have already talked about this above. While the bulk of your daily protein intake should come from common foods, protein supplements are essential. So, decide on the product and good luck in training.
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