Good nutrition is not just a matter of how much you eat, but also a matter of what you eat. If you get enough calories every day, then you’re not there yet. A certain portion of those calories must also include appropriate building materials. We are talking about proteins, i.e. proteins.
Why do you need protein?
Because your muscles are constantly damaged by education.The more you use them more and more intense, the damage is greater. Athletes and people who do heavy physical work therefore need more protein than people who do physical work. And what’s more, strives body to super compensate for any damage: all you get damaged through education or work, is made stronger by the body than it already was, and also necessary to “super compensation again proteins.
If you do not get enough protein, growth and recovery can not! So for intense athletes are enough protein is an absolute necessity. Additionally, the proteins do more than just build muscles. The body uses protein also on the need to build up antibodies to fight bacteria and also as a fuel for special processes in your brain. In short: Protein gives physical strength, mental energy, and resistance to disease.
How much protein do you need?
If you train two to four times a week, then you have a kilo of muscle mass on a daily basis between 1.5 and 2 grams of protein. It depends on your goals, how much protein is best for you. Are you looking for growth, take 2 grams. Are you happy with your muscle mass and you do not need to grow, if necessary, take 1.5 grams per kilogram of muscle mass. To calculate your lean muscle mass you need to measure your body fat percentage by a sport doctor or GP. After that you will be able to calculate how much protein you need each day.
For best effect, you need to ungroup proteins have complete and meals so that your body becomes continuously new building materials, and work with your muscles never stalled due to lack of material.The protein you need each day to work in, is not wise. If you want to increase your muscle mass, so you would do well to take several small meals a day and work a dose of protein in every meal.
In addition, thirty grams of protein, in fact pretty much the upper limit that the body can process every two to three hours. Go hit the liver comes over may just save a small amount of reserve protein, but the rest will be parked on the abdomen, hips, and thighs.
Types of proteins
A protein is not the other. Proteins are composed of 20 different amino acids that can be divided into essential and non-essential. Non-essential amino acids can produce the body itself from fat, carbohydrate and nitrogen. Eight amino acids, but the body itself cannot produce, and that is the essential amino acids: phenylalanine, isoleucine, Leucine, lysine, methionine, threonine, tryptophan and valine.
The presence of each of the essential amino acids determines the quality of a protein, designated with the term biological value. As the biological value is higher, the protein is more useful for the body.Animal protein generally has a higher biological value than plant proteins. These animal proteins often contain a lot of fat and is also more expensive. Therefore, consider using the meager options.
Now, however, only to eat eggs and milk to drink in order to get the necessary protein inside, will be disappointed. So simple it works. It is true that high-quality protein, but there is more to do. In any case, it is never wise to eat a unilateral, but can also be a combination of different foods, such as milk and potatoes, a combination of protein yield, which in turn has a higher biological value. This is a valuable source of information for vegetarians and vegans. In fact, by combining different vegetable proteins, they can still consume proteins with high biological value. The table provides some valuable combinations.
Negative effects on protein
In practice, there are few athletes who take too little protein. Sometimes balance was also beaten on the downside: many athletes take too much protein.
Mega doses of protein has no function in the body, excess and is also harmful. Excess protein can cause your intestines to rot and converted to dangerous substances and thus also intestinal poisoning. In addition, too much protein also an extra load on the kidneys. Among the Proteinuria is meant an increased urinary excretion of proteins. Proteinuria can easily be detected by a urinalysis test strips. In many cases, you can see for yourself that you eat too much protein, your sweat smells like ammonia.
If the percentage of protein in your diet over 35% of your calorie intake is, there are many processes running in order to make your body will burn protein.
- One gram of protein provides 4 calories.
- Eat per kilogram of lean mass 1.5 to 2 grams of protein per day, depending on your goal.
- Take you less than the optimal amount of protein, preventing you your growth and recovery.
- Do you take more than you hurt your body and breaking down your muscles.
- Divide the protein over so many small meals per day. Preferably every three hours a small amount.
- Make sure you pick up different sources of protein in your diet. Not only you can prevent an unbalanced diet, it can also increase the quality of the proteins.
- Be careful with raw, unprocessed foods, especially protein rich foods. The days when you can eat raw eggs or could manage up homemade protein shakes is over: with eggs and chicken comes as salmonella bacterium quite often.
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