About what is protein, written in a varietyarticles about healthy nutrition of athletes, a diet for them. Drug preparations with protein are full of pharmacy shelves. And not in vain. Protein - a substance necessary for the normal development of muscles, their growth and recovery; for the supply of amino acids to the body and the construction of cells of internal organs, skin, hair. Proteins are also needed for the immune system. That is why their consumption with food is important for every person, not just athletes, coaches, extremals and people doing physical work.
Increased Protein Doses
What is protein is not everyone knows. Many are deceived, considering it a steroid (due to the widespread propagation of protein for athletes). For athletes, he does play a special role, restoring their muscles after heavy and prolonged training. For 100 kg of weight, 330 g of protein is required (from 200 to 300 grams, depending on the intensity of the load), so that the body can continue to cope with increased physical activity. In normal quantities, the protein provides the functioning of the whole organism, as well as other useful substances. At 50 kg - 60 grams of protein. With the fact that the amount of all proteins a person needs every day should not be less than 100 grams. This amount of protein we get from the usual daily diet (if we eat more or less correctly, fully).
Protein is a high-quality protein,It is sold in the form of a powder (this is a food additive), similar to milk powder. It is better absorbed in the body with a normal intake of carbohydrates (for 50 kg of weight - 200-400 grams).
Protein for weight loss
One important clarification about what isprotein, what it can do for the body. Proteins increase metabolism. If you consume enough protein and carbohydrates, while reducing the intake of fat, you can quickly and easily drop all the extra pounds naturally. But to achieve this result, you have to work on your diets: the usual products will not provide such a ratio of proteins, carbohydrates and fats.
With light physical exertion
Dancers, as well as people involved in aerobics,it is recommended to raise the protein content in your diet slightly above the norm by fitness: for 50 kg - 70 gr. This measure is necessary for the body to cope with the load, the muscles grow, and the fat deposits "melted".
With power loads
The amount of protein should be raised to 300 g per100 kg of body with increased loads (use large amounts of protein). What does it give? When performing a complex of strength exercises for pumping muscles, the press is at high risk of getting stretch marks. This, in the first place, refers to untrained people: an unexpected increase in the burden is fraught with consequences. Increasing the synthesis of proteins in the body, protein allows you to increase the endurance of muscles to the load (especially important if we are talking about the use of dumbbells, simulators).
How to provide the body with the necessary amount of protein
Now that we know what protein is and whenit is necessary in high doses, it is worth to find out what products and preparations it contains. There are different types of proteins: soybean, egg; at high loads, especially whey, casein is especially needed. As already mentioned, it can be purchased in the form of a powder, prepare a mixture according to the instructions and drink. Or buy a special supplement with a high protein content. However, there are also products rich in it (meat, fish, legumes, peanut butter, whey, cheese, cottage cheese, and protein shakes sold in sports complexes). First it is worthwhile to lean on them (with small loads), and only then go to the pharmacy, for example, for a protein bar or Weider 100% Casein for cocktail.
</ p>
