Of the major macronutrients, protein, fats, and carbs, protein is the
most important for achieving and maintaining a lean and strong body. This is because it is the most versatile of
the macronutrients because of the wide variety of roles that it plays within
the body; more on the various roles of protein in a moment. In regards to its structure in terms of its
chemistry, protein is more complex and comes in more varieties than fats or
carbohydrates. Protein is different from
fats and carbohydrates, in that, all forms of protein contain a nitrogen atom
as part of its chemical structure. This
is why the different varieties of protein are termed amino acids. There are a total of twenty different amino
acids that exist that are necessary for the human body in order to maximize the
health requirements of the body. In a
human body that has a healthy range of body fat (20% or less of total body
weight comprised of fat); twelve of these amino acids are produced in adequate
quantities by the body’s normal biochemical processes. These twelve amino acids are termed
nonessential because, under normal circumstances extra quantities are not
needed. Eight of these amino acids are
considered to be essential amino acids, meaning that, they must be consumed
through proper protein intakes in order to meet the needs of the body. For people that are physically active on a
regular basis, the needs for the amino acids are higher than those who do not
exercise. Of the different amino acids
Isoleucine, Leucine, Valine and Glutamine are the four most important for
maximizing muscle recovery from exercise.
Essential Amino Acids Nonessential
AminoAcids
Isoleucine Alanine
Leucine Arginine
Lysine Aspartic
Acid
Methionine Cystine
Phenylaline Glutamine
Threonine Glycine
Tryptophan Histidine
Valine Proline
Serine
Tyrosine
There are two different classifications of hormones within the body
that influence the absorption and utilizations of protein within the body. The anabolic (muscle building) hormones work
with the proteins and amino acids to maximize recovery and improve
performance. These hormones are Growth
Hormone, Androgen (Testosterone), Insulin, and Thyroid Hormone. In response to exercise, the levels of these
hormones become elevated to prepare the body for recovery. A snack or meal containing both carbohydrates
and protein, consumed within one hour of completing the exercise session, is
mandatory for maximizing recovery.
Failure to consume a well-balanced meal after exercise will transition
the body from an anabolic state in to a catabolic (muscle breaking) one. The catabolic state begins when the anabolic
hormone levels decrease due to insufficient nutrition to maintain the high
levels. The catabolic hormones
cortisone, hydrocortisone, and thyroxin will rise, impairing the recovery
process and causing meals consumed after the one-hour window to be stored as
body fat instead of being used for muscle recovery.
This leads to the question, “how much protein do I need?” For someone who does not exercise about 30%
of the total daily calories should come in the form of protein. For most people this will be equal to about
0.8 grams of protein per pound of body weight per day. For people who regularly exercise four or
more hours per week protein should still remain about 30% of total daily
calories. However, because a physically
active person needs more calories than someone who is not, protein consumption
could be as high as 1.5-2.0 grams of protein per pound of body weight per
day. Most people who exercise four to
five hours per week will need about 1.2 grams per pound of body weight per day.
Beyond recovery from exercise protein serves many other functions in
the body: enzyme and protein synthesis, nutrient transportation, source of
energy, hormone production, fluid balance, acid-base balance of the blood,
growth and tissue maintenance, and, the synthesis of non-protein nitrogen
containing compounds.
Protein Supplements have become the most commonly used form of
supplements within the fitness and health industries over the last several
years. Before discussing the different
types of protein supplements, understand that, these types of products are
supplements to a healthy nutrition program.
Use of these products in a way aid the process of improving the quality
of a person’ diet and should not be used to completely replaced protein from
quality food sources like: chicken, salmon, turkey, lean beef, eggs, or milk.
Whey Protein is the most commonly used form of protein
supplements. It is based in dairy
products, such as milk, and is one of the most easily used and fastest
absorbing forms of protein supplements available. There are two main types of whey proteins;
concentrate and isolate whey protein. Whey
concentrate is, depending on manufacturer’s quality, 29-89% protein with some
fats and carbohydrates thrown in. Whey
Isolate is 100% protein. For most people,
20-25 grams of whey protein per day is all that is needed to properly
supplement protein intake. Whey protein
is best utilized immediately after a workout.
Casein Protein is another type of protein derived from dairy products. Unlike whey protein, casein is a
slow-digesting protein. This slower
digestion process makes it less ideal than whey for use right after a workout,
but, it does have one extremely useful benefit for those whose training
programs focus on building muscle mass. Taking
casein protein before going to sleep is an excellent way to maximize muscle
recovery and growth.
Soy Protein is one other commonly used protein supplement. Soy proteins supplements are taken from plant
–based sources such as beans. It is the
primary source of protein for vegetarians.
Soy plants and other sources of soy protein have lower levels of amino
acids and total protein than animal and dairy products. For this reason, vegetarians must consume
more natural sources of protein than people who eat meat. Soy protein supplements tend to be lower
quality sources of protein than meat or whey proteins supplements.
As a minimum people need to eat 1 gram of protein per pound of body
weight per day. This applies to both physically
inactive and active people. Those who
exercise on a regular basis have the stipulation of consuming 30% of total
daily calories from protein. Following
the 1 gram per pound per day rule, coupled with the 30% of total calories will
someone who exercises regularly, the correct amount of protein per day to meet
the body’s needs.
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