What are proteins? Who and how to take protein

Catching up in the gym, beginners have heard about the miraculous food supplements - protein. Naturally, the question arises, what is needed proteins, and in the media, unfortunately, one advertisement. This article is slightly open the curtain and answer most of the questions that interest novices.

Remembering schoolwork

Once the protein is not called uneducated - and chemistry, and drug and placebo. But it's all past. If you look at English-Russian dictionary, the literal translation "protein" - a "protein". By the way, carbohydrates - it's carbohydrates, the name does not scare you?

And if you plunge into the biology course, you can remember that all the food we eat is composed of water, complex substances, minerals, vitamins and fiber. Complex substances - a protein, fats and carbohydrates, which are primarily used by the body as an energy source. If many complex substances, the body distributes them at its own discretion: to reserve, for the construction or simply discarded. Protein, also known as a protein involved in the building of muscle tissue. That's what proteins are needed!

Set muscle mass

Figure out what is needed proteins to be understood, where there is the most construction. Any strength training aimed at muscle growth, but not everyone knows how this happens at the molecular level. Worry there is nothing, it is inherent in the nature of the human body. Repeatedly performing one exercise with heavy weight, the athlete focuses the load on any one muscle that comes from such attention simply does not stand up and torn. Not all muscle, but a plurality of fibers of which it is composed. During rest the body sees that the fibers are too thin, and begins to increase slightly thickened. The next time you load naraschonnye fiber can withstand stress, and old - are torn. This here is the update results in a thickening of the muscle. This process is called "muscle growth". Naturally, this growth comes at the expense of protein.

Difficulty in losing weight

But what is needed protein for weight loss, when it is not supposed to muscle growth? According to the logic: there is no muscle growth - no construction. Naturally, the protein is not necessary. However, many athletes believe that in the process of weight loss energy is taken from the body fat, and weight loss is only due to the reserves of the body at the waist and hips. Not so simple. In fact, the body first breaks down muscle - and a lot of them do not mind, but the fat - this emergency reserve.

But fat-burning exercise (and it should be very intensive) requires a lot of power at once. The body does not have time to dissolve the muscles into amino acids, surpassing them in glycogen in the liver and then submit to the cells and to spread to the ATP (energy). It is clear that the need to refer to the NT, because fat can instantly be converted into energy.

Protein for weight loss need to restore the destroyed muscle that has been damaged at the beginning of the workout. If this is not done, the body will escalate fibers, but they will be very thin - reverse process set muscle.

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conversion of Magic

And do not think that the protein into the blood, immediately transported to the gap and there is involved in the construction. It is not that simple. Protein entering the body, under the action of enzymes breaks up into a plurality of amino acids, which are transported by the blood. And having reached the trouble spots with the help of special cells and human DNA, amino acids gather in building protein, which bears no resemblance to the protein, which takes food in its structure. It turns out that protein damage is not justified, and all the stories of doctors, teachers, all analysts and scientists in the media about it - is not nothing but a myth. To find out why this is done, it makes no sense, but there are a lot of requirements that should be observed in the reception of additional protein. Indeed, it is used in a pure form, without minerals, vitamins and other relevant body components.

Features Power

Many people wonder why we need protein to girls. In addition to gaining lean muscle and recovery, "eaten" by the body muscles in the process of losing weight, protein is used in low-calorie diet. Protein weight (his control) is an indispensable tool. As you know, all the products have a calorie. Protein foods lower in calories than other foods. A pure protein generally nutritious does not shine, but is able to satisfy the hunger.

If we remove from the diet foods with high calorie snacks and add a protein shake, it will be possible to solve two problems: to create an energy deficit in the body, not allowing new cells form adipose tissue, and satisfy your hunger, that organism will continuously run.

Too much protein

It should raise a question about protein damage. He still exists as a violation of the gastrointestinal tract. And it happens because of an overdose. A large amount of protein in the intestine leads to the commonplace fermentation, hence diarrhea and flatulence. Accordingly, the reception of the dosage should be calculated. Complex in the calculation of protein consumed nothing, a little math:

• of the male body with a low consumption of calories (fixed life) must be 1, 5-2 grams of protein per kilogram of body weight;
• man with average activity (work moveable, but without a gym) is enough 2-2, 2 grams of protein per 1 kg body weight;
• man with high activity required 2-3 grams of protein per 1 kg body weight;
• female body any lifestyle (without training) enough 1 gram of protein per 1 kg of body weight;
• female body with an active lifestyle and training need 1, 5-2 grams of protein per 1 kg of body weight.

What are the proteins

protein use is obvious, it is necessary to clarify in relation to protein types, because they are separated according to the methods of production and assimilation by the body. In addition, there are also concentrates (85% protein) and isolates (90-95%).

1. Whey Protein. Obtained during the processing of dairy products. Very quickly digested, so it is recommended to take in the morning or after a workout.
2. Egg. Obtained from the eggs of digestibility is no different from whey protein.
3. casein. It derived from dairy products. A very long time to digest, which is why only used at night.
4. soy, pea, rice and hemp protein. Plant proteins have calories and are popular for weight loss, but not all organisms cope with the digestion of proteins.

Finally,

Having found out, for what purposes and how much protein you need, you can go to the store to shop. But before you give money to the seller, you need to choose the right sports nutrition products. Differences between manufacturers slightly: the price and the quality of the product, with the price is directly proportional to quality. In the media, professional athletes recommend beginners not to be greedy and make your first purchase with the highest costs, acquiring the best protein products. This decision will result completely. And then you can save as you like - is to compare subsequent results. Thus each athlete and picks brand yourself on the possibilities. The best producers on the market: Ultimate Nutrition, Optimum Nutrition, SAN, ALLMAX, Dymatize.