We understand what protein is and why it is the body needs

Protein is a word of English origin that Russian language sounds like a “protein”. Therefore most people repels an unknown name from the use of sports additives. This product is obtained in the laboratory in order to make the macroelement more accessible to humans and pass heavy process of splitting products. Protein works directly at the cellular level and is needed to normalize functioning and regulation of tissues and organs of the human body. Therefore, the need for protein in athletes who want to gain muscle or lose weight without losing them, dramatically increasing … but first things first. So why man protein?

• What is protein for?
  • For muscle growth
  • For weight loss
  • For health
• How is protein good for girls?
• Protein composition
• How is it produced?
• Types of Proteins
  • Whey Protein
  • Casein Protein
  • Soy protein
  • Isolate
  • Concentrate
  • Hydrolyzate
  • Complex
• Protein Shelf Life
• Is protein harmful to health?
• Protein side effects
• Contraindications
• How to take protein?
• Protein in food
• Protein Sources for Vegetarians
• Which protein is better: top 5 whey producers protein
• How to replace protein: homemade protein shake recipes
  • Recipe number 1
  • Recipe number 2
• Conclusion

What is protein for?

Proteins are made up of 20 types of amino acids that combine into various chains. The substance has a number of functions that contribute to the structure of new cells, the growth of muscle fibers during restoration after stresses that improve their contractility, as well as regulation of metabolism.
Athletes use it as an additional source. squirrel, drinking in the form of cocktails. They are usually drunk in between between meals or after a workout. Also these cocktails work well as an anti-catabolic agent during the rest period, recovery or during sleep, if you take a serving of protein just before bedtime. To inhibit catabolism, you need choose a protein that is digested longer than others, for example casein.

For muscle growth

For optimal muscle growth, a constant supply of protein in throughout the day, it also slows down the destruction of muscle fibers. It consists of carbon, hydrogen, oxygen and nitrogen. Having it a sufficient amount will lead the body to a positive balance nitrogen or – an anabolic state. Being in anabolic state, you can build muscle.

On the contrary, if a person has a negative nitrogen balance, he will be in a catabolic state. His body, in fact, fueled by the breakdown of protein muscle molecules. therefore It is extremely important to get enough protein.

Consumption of approximately 30-40 g per meal during the day provides full recovery between workouts, in this case, the athlete will be in a state anabolism.

For weight loss

Protein does not affect fat burning in any way if the athlete does not monitors nutrition, reducing carbohydrates to a minimum. In the process the body does not take energy from carbohydrates, as they are on diet is simply not, but from fat and protein. If the last is not enough, the body breaks down the muscles and gets from them energy. When you consume enough protein, your muscles don’t are subject to catabolism, and thanks to proper training and rest – grow. The best choice for weight loss would be whey isolate from which all fats are removed and reduced carbohydrate content.

For health

Protein makes up as much as 15% of the total weight of the human body. is he contained in each cell and is responsible for its growth and regeneration, and also involved in the creation of skin appendages – hair, nails, and strengthens the immune system.

How is protein good for girls?

Due to the fact that women do not receive enough protein, their muscle mass will begin to decline, as a result of this, the ratio of adipose tissue and muscle changes towards adipose, and metabolism begins to slow down. And this process negatively affects on the level and balance of hormones in the body.

Protein composition

Protein consists of two groups of amino acids: essential, which come from food, and indispensable, produced by the body – leucine, isoleucine, valine, histidine, lysine, methionine, threonine, tryptophan, cystine, serine, tyrosine, glutamine, glutamic acid, proline, alanine, arginine, glycine, asparagine and aspartic acid. They are also divided into: full, inferior, simple and complicated.

How is it produced?

Whey protein is obtained after milk processing (separating casein) and further purification of whey. By whey protein technology is three species:

• concentrate – whey is filtered through a sieve, getting a large fraction separating fats and carbohydrates;
• isolate – receive after prolonged filtration or ionic metabolism, almost completely separating fats and carbohydrates, leaving the purest and easiest digestible protein;
• hydrolyzate – obtained in the process of hydrolysis, in which protein molecules are cleaved in advance, which speeds up the process assimilation.

Further, the obtained proteins undergo a drying stage at high or low temperatures.

Types of Proteins

Whey Protein

Obtained from whey lactose content, therefore less stress on the digestive system, reduces the risk of diabetes, reduces calorie content, and has a high rate of assimilation. Great in as the closure of the “protein-carbohydrate window” after training.

Casein Protein

This type of protein is absorbed longer. Due to gradual suction macronutrient is considered an excellent option for inhibition of catabolic processes. It is best taken in rest days or before bedtime.

Soy protein

Soy protein is absorbed very poorly. From 100% consumed Only 60% is absorbed in the product. This product is undesirable for men, since it contains phytoestrogens that can shift hormonal balance towards the female profile. Despite the fact that most people consider the effect of phytoestrogens harmful to the male organism, many clinical studies conducted by scientists in 2012 proved that soy products have a positive effect on cancer cell reduction in the fight against cancer diseases.

Isolate

Whey protein has the highest protein content on 100%, so it is easily broken down and quickly absorbed the body. For this reason, it is recommended to drink protein drink after training.

Concentrate

Whey protein concentrate contains up to 80% pure protein, and in large quantities fats and carbohydrates – about 20%. He promotes better production of insulin, which is a powerful mass gain hormone.

Hydrolyzate

One form of whey protein. Its feature in chemical formula, due to which it is partially decomposed into amino acids. This protein is absorbed much easier and faster, therefore, its value rises.

Complex

Complex or multicomponent product contains a mixture various types of protein supplements. It includes: casein protein, egg, whey or soy. Assimilation of this species occurs over time. This product can call universal. A good time to consume it is in the morning or before bedtime.

Protein Shelf Life

Protein, like many other sports nutrition products, has closed shelf life, but not open exceeds a month, since the amino acid composition is destroyed when contact with oxygen. Cooked Protein Shake better to use within two hours.

Is protein harmful to health?

There is a widespread belief that a large number squirrel loads the kidneys. But this is a detrimental effect on the organs exaggerated, and if you drink it in increased doses a lot of fluid, then the negative effect can be reduced to “no.” If athlete, kidney problems, then taking protein supplements due decomposition into ammonia will increase the burden on organs, which will cause pain in organ selection. The powder itself in moderate doses and proper preparation is not harmful.

Protein side effects

One possible side effect is an individual intolerance to the components of a protein shake. Meets this the phenomenon is very rare, but various allergic reactions are possible Gastrointestinal discomforts and disorders can also occur. So individual intolerance can manifest itself in the form constipation.

Contraindications

The product has no contraindications, except for problems with gastrointestinal tract, in which must be observed special diet. Otherwise, there are no restrictions on its use. Some manufacturers do not recommend the use of sports nutrition for persons under the age of 18, but this is associated more with feature of the legislation of certain European countries.

How to take protein?

To gain mass, a person needs to consume at least 2 grams protein per 1 kg of weight per day. Thus, for a person with body weight 70 kg, the daily norm will be 140 grams. If divided by 6 meals, get 23.3 grams. Such a dose will provide person with the right amount of macronutrients and allow him be in a positive nitrogen balance and anabolic condition. When losing weight or on drying, the amount of protein can grow to 4 grams per 1 kg of athlete’s weight. Protein increase in in this case, the missing calories obtained from carbohydrates, and help preserve muscle from destruction. More the amount of substance is unable to be absorbed by the body. This is due to limited amount of hormones that can rearrange molecules in tissue, so the peak dose of protein will be 3-4 grams per 1 kg of weight person.

Protein in food

Every body needs all the necessary amino acids for muscle building. Some may be produced. by the body itself, the rest must be obtained from products that a person consumes and are called indispensable amino acids.
Some foods contain complete protein, that is, everything essential amino acids needed to build muscle masses. These include:

• Eggs
• Meat;
• Fish;
• Milk;
• Soya.

For example, soy protein is used by the body only 61%. Fish is digested by 80%. So there is a difference in how much protein is in food and how much can actually be used to build, restore and maintain muscle. However, soy protein is good for maintaining a healthy heart. function and cholesterol level. It is also extremely useful for women helping maintain healthy estrogen levels.
Types of meat with a high protein content of 85 grams:

• Beef steak (23 grams of protein);
• Lean ground beef (18 grams);
• Pork chops (26 grams);
• Skinless chicken breast (24 grams);
• Turkey Breast (24 grams);
• Salmon (23 grams);
• Canned foods such as sardines: anchovies and tuna are contained in an average of about 22 g of protein per serving;
• Yellow tuna (25 grams).

High protein dairy products that contain protein in 85 grams:

• Greek yogurt (23 grams);
• Cottage cheese (14 grams);
• Eggs (6 grams per large egg);
• Milk 2.5% (8 grams).

Protein Sources for Vegetarians

Bill Pearl was a legendary bodybuilder in the 60s and 70s. is he was a vegetarian, as a result of which the animal could not consume protein. To get all the amino acids, he had to find products, the use of which in combination would give him all “palette” of amino acids.

Combining grain with seeds, dairy products or legumes, he was able to get the right composition of amino acids necessary for him the body.

High protein vegetable foods:

• Beans (20 grams per cup);
• Lentils (13 grams per quarter cup);
• Peanut butter (8 grams per 2 tablespoons);
• Mixed nuts (6 grams per 60 grams).

Which protein is better: top 5 whey producers protein

Choosing the best supplement will depend on your goals. If the goal is gain weight, then casein or complex protein is suitable. But, nevertheless, using these products, there is a risk of gaining fat along with the muscles. Therefore, for a set of better dry muscle mass, it is better to choose whey protein (including concentrated, hydrolyzed and isolate). This is the maximum purified product from fats and sugar. For example, isolate can use during the drying period.

Below is a ranking of the best whey proteins.

Name	Description
Optimum Nutrition 100% Whey Gold Standard	The whey protein of this manufacturer is the sales leader on sports nutrition market. The composition of the powder is balanced, the amount fat is reduced, which makes the product indispensable for consumers. AT the composition contains a mixture of whey isolates, concentrates, whey peptides, glutamine. In addition to the main composition, in protein includes aminogen and lactase enzymes to break down protein and digestion improvement. 30 grams per serving contains 80% protein, 5 g of BCAA, 1 g of fat, 1 g of carbohydrates.
Ultimate Nutrition Prostar 100% Whey Protein	Another top rated American sports manufacturer food producing a quality product containing a mixture whey isolate with concentrate that were purified by low temperature, ensuring the integrity of the molecules squirrel. The protein also contains peptides that improve protein absorption. AT one serving contains 25 g of protein, 6 g of BCAA, 4.2 g of glutamine, 1 g fat, 2 g of carbohydrates.
S.A.N. 100% Pure Titanium Whey	The brand represents high-quality concentrated whey protein from a well-soluble and easily digestible composition. The composition is diluted with an undenatured isolate, the components are also cleansed at low temperatures without being exposed denaturation. A serving contains 23 g of protein, 1.6 g of fat, 3.3 g carbohydrates.
Dymatize ISO-100	The company has been producing this quality 100% for many years. whey hydrolyzed isolate. One serving contains 25 g protein, 5.5 g of BCAAs and essential amino acids, 1-2 g of carbohydrates. Low fat formula great for muscle drying period, easy assimilated.
BioTech Hydro Whey Zero	The company released hydrolyzed whey isolate, which in one serving is 92%; the powder also contains L-arginine hydrochloride, enhancing the production of nitric oxide. Serving 25 g contains: 23 g protein, 5 g BCAA, 0.1 g fat, 0.13 g carbohydrates. For those who do not tolerate lactose and gluten are added to the composition natural sweetener – stevia.

How to replace protein: homemade protein recipes cocktails

Recipe number 1

The cocktail contains 30 g of protein per serving and a minimum of sugar. Suitable for use at any time of the day. Mix everything ingredients, whisk with a blender:

• 1 cup of milk;
• 100 g of cottage cheese;
• 1 glass of berries.

Recipe number 2

The recipe contains eggs that can be replaced. quail (100 g). Stir all the ingredients in a blender. Use after exercise, closing “protein-carbohydrate window”.

• 1 cup of milk;
• 100 g of strawberries;
• 2 eggs.

Conclusion

There are three macronutrients: proteins, fats and carbohydrates. Macronutrients provide calories for energy. For supporting the body needs a large amount of macronutrients. Each gram of protein contains 4 calories. Protein digestion is a laborious job for the human body and this process depends on a number of factors, including the source of the protein, the way it was prepared, if you take any medications, affecting the gastrointestinal tract.