Proteins – their role in the human body and on how important are they in sports

Proteins are the most important chemical compounds without which the vital activity of the body would be impossible. Made up of proteins enzymes, cells of organs, tissues. They are responsible for exchanges, transport and many other processes taking place in the human the body. Proteins cannot accumulate “in reserve”, so they must regularly ingested. Of particular importance they have for people involved in sports, because proteins regulate motor body functions responsible for the state of muscles, tendons, bones.

• What are proteins?
  • Protein biosynthesis in the body
• The functions of proteins in the body
  • Structural
  • Enzymatic function
  • Catalytic
  • Receptor function
  • Hormonal
  • Transport
  • Protective
  • Contractile
• Protein Sources: Animal and Plant Proteins
  • • Sources of animal protein:
    • Sources of vegetable protein:
  • Protein Norms for an Adult
  • Proper protein nutrition for the body
  • Features of protein nutrition for muscle growth
  • Features of protein nutrition, dieters

What are proteins?

Proteins are high molecular weight complex organic compounds, consisting of amino acid residues connected in a special way. At each protein has its own individual amino acid sequence, its location in space. It’s important to understand that proteins, entering the body are not absorbed by them in an unchanged form, they break down to amino acids and with their help the body synthesizes your squirrels.

22 amino acids, 13 of they can turn one into another, 9 – phenylalanine, tryptophan, lysine, histidine, threonine, leucine, valine, isoleucine, methionine – are indispensable. Lack of intake irreplaceable acids is unacceptable, this will lead to a violation the life of the body.

It is important not only the fact of the intake of protein in the body, but also from what amino acids it consists!

Protein biosynthesis in the body

Protein biosynthesis – the formation in the body of the desired proteins from amino acids by combining them with a special type of chemical bond – polypeptide chain. DNA stores information about the structure of proteins. The synthesis itself takes place in a special part of the cell called ribosome. Information from the right gene (DNA) to the ribosome transmits RNA.

Since protein biosynthesis is multistage, complex, uses the information underlying human existence – DNA, then its chemical synthesis is a difficult task. Scientists have learned receive inhibitors of certain enzymes and hormones, however the most important scientific task is to obtain proteins using genetic engineering.

The functions of proteins in the body

The qualifications presented are conditional, because often the same protein performs several functions:

Structural

The protein is part of the organelles and cytoplasm of any cell the human body. Connective tissue proteins are responsible for condition of hair, nails, skin, blood vessels, tendons.

Enzymatic function

All enzymes are proteins.
But at the same time, there are experimental data on the existence of ribozymes, i.e. catalytic ribonucleic acid activity.

Catalytic

Almost all 3,000 enzymes known to mankind consist of squirrel. Most of them are involved in the process of splitting food into simple components, they are also responsible for delivering energy to cells.

Receptor function

This function is to selectively bind hormones, biologically active substances and mediators on the membrane surface or inside the cells.

Hormonal

Hormones are proteins, they are responsible for regulating complex biochemical reactions of the human body.

Transport

The transport function of a special blood protein – hemoglobin. Thanks to this protein, oxygen is delivered from the lungs to organs and tissues of the body.

Protective

It consists in the activity of proteins of the immune system called antibodies. It’s antibodies that guard the health of the body, protecting it from bacteria, viruses, poisons, allow blood to form a clot at the site of an open wound.

The signal function of proteins is to transmit signals (information) between cells.

Contractile

Any movement of a person is a complex balanced work of muscles. For coordinated muscle contraction, special proteins myosin and actin.

Protein Sources: Animal and Plant Proteins

Sources of animal protein:

• fish;
• bird;
• meat;
• milk;
• cottage cheese (in more detail: how much protein is in cottage cheese);
• serum;
• Cheeses
• the eggs.

Sources of vegetable protein:

• legumes – soy, beans, lentils;
• nuts
• potatoes;
• cereals – semolina, millet, barley, buckwheat.

Protein Norms for an Adult

The need of the human body for protein depends on his physical activity. The more we move, the more all biochemical reactions quickly proceed in our body. People who exercise regularly need almost twice as much protein. more than the average person. Lack of protein for people involved in sports is dangerous “drying out” the muscles and exhaustion the whole body!

The average protein norm for an adult is calculated based on the coefficient of 1 g of protein per 1 kg of weight, i.e. approximately 80–100 g for men, 55–60 g for women. Male Athletes It is recommended to increase the amount of protein consumed to 170-200 g per day.

Proper protein nutrition for the body

Proper nutrition to saturate the body with protein is a combination of animal and plant proteins. Power the absorption of protein from food depends on its origin and heat treatment method.

So, about 80% of the total intake with food of proteins of animal origin and 60% of vegetable. AT animal products contain more protein per unit mass of product than in plant. Besides, the composition of the “animal” products include all amino acids, and plant products in this regard are considered inferior.

Basic nutritional rules for better protein absorption:

• A gentle way of cooking – cooking, cooking on steaming, stewing. Frying should be ruled out.
• It is recommended to eat more fish and poultry. If very if you want meat – choose beef.
• Broths should be excluded from the diet, they are fatty and harmful. AT as a last resort, you can cook the first dish using “secondary bouillon”.

Features of protein nutrition for muscle growth

Athletes who are actively gaining muscle mass should adhere to all the above recommendations. Most of them diet should be proteins of animal origin. They should eat in conjunction with vegetable protein products, Of which special preference should be given to soy.

Read more about protein rich foods.

It is also necessary to consult a doctor and consider the possibility of using special protein drinks, percentage protein assimilation of which is 97–98%. Specialist individually picks up a drink, calculates the correct dosage. It will be enjoyable and a useful protein supplement to strength training.

Features of protein nutrition, dieters

Those who want to lose weight should eat animals and vegetable protein products. It is important to separate their reception, because the time of their assimilation is different. Fatty meat should be discarded. products, do not abuse potatoes, you need to give preference for cereals with an average protein content.

Do not go to extremes and “sit down” on a protein diet. It does not suit everyone, because the complete exclusion of carbohydrates will lead to decreased performance and energy. Enough to eat foods containing carbohydrates in the morning – this will give energy to during the day, in the afternoon, use low-protein protein food. To fill the lack of energy in the evening, the body will begin burn body fat, however, this process will safe for the health of the body.

Be sure to include the right and properly prepared protein foods in your diet. For the body, protein is the main building material! Together with regular training, he will help you build a beautiful athletic body!