Muscle Mass Muscle Mass
In the market there are many products aimed to protein. Na tržištu postoji mnogo proizvoda s ciljem proteina. This particular type of dietary supplements is reserved for athletes tend power as wrestlers, weight lifters and body builders. Ovaj određeni tip dijetetski dodataka je rezerviran za sportaše tendencijelno vlast kao wrestlers, težina lifters i tijela graditelji. In these sports a diet rich in protein constitutes an essential prerequisite to ensure maximum muscle growth. U ovim sportovima dijeti bogata proteina predstavlja bitan preduvjet kako bi se osigurala maksimalna mišićnog rasta. In protein supplements the percentage calorie protein must be provided by the dominant than that provided by other nutrients they contain. U protein supplement protein postotak kalorija koje mora biti dominantan, nego da drugi hranjivim tvarima koje sadrže. In the market there are protein supplements fortified with vitamin B6 that thanks to his action favors the metabolism of amino acids. Na tržištu postoje protein supplement utvrđen s vitaminom B6 koji zahvaljujući svojoj akciji favorizira u metabolizmu aminokiselina.
The protein supplements are useful? The protein supplement su korisni?
As mentioned in the introduction protein supplements are used in order to increase muscle mass . Kao što je spomenuto u uvodu protein supplement se koriste kako bi povećali mišić masa. Is scientifically proven so that the dose recommended daily allowance of protein for these athletes is between a gram and a half and two grams per Kg of body weight (against 1-1,2 g Recommendations for the normal population). Je znanstveno dokazano, tako da je doza preporučeni dnevni unos proteina za sportaše je za ove između gram i pol i dva grama po kg tjelesne težine (protiv 1-1,2 g Preporuke za normalne populacije).
An athlete of eighty kilograms normal would, therefore, need about 120-160 grams of protein per day. An sportaš od osamdeset kilograma normalan bi se, dakle, trebate oko 120-160 grama proteina dnevno.
A similar proportion of protein is essential to cope with the continuous turnover protein and support the action challenging exercise on the synthesis of hormones anabolici (GH, testosterone and IGF-1). Sličan udio bjelančevina je bitno da se nose s kontinuiranim promet proteina i potpora akciji izazovan vježba na sintezu hormona anabolici (GH, testosterone i IGF-1).
A diet too rich in animal protein is linked to an increased incidence of certain cancers such as colon cancer. A diet previše bogata životinjska bjelančevina povezana s povećana učestalost određenih karcinom, kao što su karcinomi debelog crijeva. That report is due in part to methods of cooking and storage and used in part to its content of saturated fat (the power carcinogen attributed to the higher fat cuts of meat “red” while it is decidedly lower for fish and white meat ). To izvješće je u dijelu za kuhanje i metode skladištenja i dio koji se koriste u svojim sadržajem zasićenih masnoća (moć ono što stvara rak pripisati višoj fat cuts mesa "crvena", dok je izrazito niža za ribu i bijelo meso). Vista quest’otttica an integration of protein through dietary supplements is particularly welcome because avoids excessive use of animal protein sources. Vista quest'otttica integracije od proteina kroz dijetetski dodataka je posebno dobrodošao, jer se izbjegava pretjeranu uporabu životinjskih bjelančevina izvora.
One snack fruit and whey protein milk is more healthy than a sandwich prepared with preserved meat (often rich, as well as saturated fats, also of nitrites and nitrates). Jedan snack voća i sirutka protein mlijeka je više nego zdravi sendvič pripremljen sa sačuvanim meso (najčešće bogati, kao i zasićenih masti, i nitrites i nitrati).
Advantages of protein supplements: ease of preparation, recruitment and retention; good digestibility; possibility of increasing the amount of protein in the diet containing the intake of cholesterol and saturated fat. Prednosti protein supplement: jednostavnosti pripreme, zapošljavanje i zadržavanje; dobra probavljivost; mogućnost povećava količinu proteina u prehrani koji sadrži unos kolesterola i zasićenih masti.
Some authors have shown that taking supplements of protein with carbohydrates in the first two hours after the end of a workout of strength significantly sull’incremento values plasma insulin and, subsequently, by stimulating growth hormone so important muscle protein synthesis. Neki autori su pokazali da uzimanje dodataka od ugljikohidrata s proteinima u prva dva sata nakon završetka jednog trening snage znatno sull'incremento vrijednostima plazma inzulin i, naknadno, po stimulaciju hormona rasta tako važno muscle protein synthesis.
The protein supplements are harmful? The protein supplement su štetne?
If recruited in high doses and combined with a diet already naturally iperproteic, integrators proteins, in the presence of better “food” , are used only in part to increase muscle mass while a significant share is “wasted” to cope with a possible deficit caloric or to be stored form of fatty tissue reserve. Ako se regrutira u visokim dozama i kombinirati s dijeti već prirodno iperproteic, integratorima proteina, u prisustvu bolja "hrana", koriste se samo u dijelu za povećanje mišića masa, dok je značajan udio je "iscrpljen" za borbu s mogući deficit kalorija ili se pohranjuju oblik masnih tkiva rezervat.
The amount of protein needed to replace those lost with physical activity and used for the purpose plastic (to build muscles) is relatively low and you can not force much more than this mechanism. Količina bjelančevina potrebna za zamjenu onih izgubio s fizičkom aktivnosti i koristi u svrhu plastične (za izgradnju mišića) je relativno niska i ne možete snage puno više nego što ovaj mehanizam.
Given that in our body there are no deposits of protein excess protein is converted into fat storage and waste removed by unnecessary red renal (kidney involved in blood purification dall’urea which is then eliminated in the urine). S obzirom da u našem tijelu nema depoziti protein protein višak pretvara se u mast i skladištenje otpada ukloniti nepotrebni crveni bubrega (bubrežne uključe u krvi, za pročišćavanje koji se potom dall'urea eliminiran u mokraći).
A chronic excess protein can also cause metabolic problems. A kronični višak bjelančevina može uzrokovati metaboličkih problema.
The abuse of protein supplements in fact increases the loss of calcium (often lacking in the bodybuilders). Zlouporabe protein supplement zapravo povećava gubitak kalcija (često nedostaju u bodybuilders).
The disintegration of proteins requires a lot of liquids (almost two times more than the metabolism of carbohydrates and fats) and can lead to dehydration especially when combined with sport in hot. Raspadom bjelančevine zahtijeva puno tekućine (skoro dva puta više nego u metabolizmu ugljikohidrata i masti), te može dovesti do dehidraciju posebno kada sport u kombinaciji sa toplom. Precisely because of their tendency to draw water integrators proteins can cause abdominal cramps and diarrhea. Upravo zbog njihovih tendencija da zahvate vode integratorima proteina može izazvati trbušni grčevi i proljev.
For all these reasons on the packaging of protein supplements must be specify the following phrases: Za sve ove razloge na pakiranju od proteinskih dodataka treba navesti sljedeće izraze:
warnings: In case of prolonged use (over 6-8 weeks) you need medical advice Upozorenja: U slučaju dugotrajno korištenje (više od 6-8 tjedna) morate medicinskim savjetovanjem
Controindicati in cases of renal disease, liver disease, pregnancy, below the 14 years Controindicati u slučajevima bolesti bubrega, bolesti jetre, trudnoće, ispod 14 godina
Obviously should be avoided recruitment of protein supplements just before or during the exercise (especially if long-term aerobic) to avoid the diversion of blood flow to the digestive system Očito treba izbjegavati regrutiranje protein supplement neposredno prije ili tijekom vježbanja (pogotovo ako aerobik dugoročni) se izbjegla zlouporaba protok krvi u probavni sustav
What integrator protein choose? Što integrator protein odabrati?
The biological value of a protein is a very important parameter that shows us the amount of nitrogen actually absorbed and used net losses (urinary, faecal, skin etc.).. Biološke vrijednosti od proteina je vrlo važan parametar koji pokazuje količinu dušika zapravo apsorbira i koristi neto gubitaka (mokraćnog, fekalne, kože i sl.) .. A protein that has a perfect balance between amino acids and absorbed between amino considered has a biological value of 100 (the higher the value and higher quality protein). A protein koji ima savršen balans između aminokiseline i amino apsorbovan između smatraju ima biološku vrijednost 100 (viša vrijednost i kvalitetniji protein). The reference protein is the Egg protein which has a VB 100% Referentni protein je protein jaja koja ima VB 100%
Integrating biological value Integriranje biološka vrijednost
PROTEINS OF SERUM OF MILK> 100 OF serum proteina mlijeka> 100
PROTEIN OF MILK 100 Proteina mlijeka 100
PROTEINS OF MILK> 90 Proteina mlijeka> 90
PROTEINS OF CASEIN <80 Proteini OF kazein <80
PROTEINS OF SOYBEAN <75 Proteini OF SOYBEAN <75
PROTEINS OF WHEAT <55 Proteini pšenice <55
The serum protein milk can be obtained by: The serum proteina mlijeka mogu se dobiti od:
ultrafiltration (6% fat, 80% protein; 5-10% lactose) ultrafiltracija (6% masnoće, 80% proteina; 5-10% laktoza)
microfiltration (proteins> 80%; fats <1%) mikrofiltracija (proteini> 80%; masti <1%)
ion exchange (fat <1%; protein> 90). ionska izmjena (masti <1%; protein> 90).
This type of protein supplements is listed as a snack postallenamento in combination with carbohydrates in the medium and high glycaemic index will search in this way to trigger a strong response insulin by increasing the entry of amino acids in muscle cells Ovaj tip protein supplement je naveden kao snack postallenamento u kombinaciji s ugljikohidrata u srednjoj i visokoj glycaemic indeks za pretraživanje će se na taj način da se aktiviraju snažna reakcija inzulin tako da poveća unos aminokiselina u stanice mišića
The caseins: The caseins:
despite the small percentage of amino acids branched these proteins have the honour to be metabolised slowly ensuring a gradual release of amino acids contained therein. bez obzira na mali postotak aminokiseline razgrananih tih proteina imaju čast da se polako metabolised osigurati postupno oslobađanje aminokiselina na njima.
The same effect can be achieved by adding milk protein serum (carbohydrates, fats and proteins contained in this food slow down digestion dell’integratore protein) Isti učinak se može postići dodavanjem milk serum protein (ugljikohidrati, masti i bjelančevine sadržane u ovom hrana usporit probavu bjelančevina dell'integratore)
The soy protein: The protein soje:
have low biological value, but thanks to good content glutamine, arginine and isoflavones (substances with activities able to prevent breast cancer, high cholesterol and useful to mitigate the syndrome climaterica) are a viable alternative to traditional serum proteins, especially for those who follow a vegetarian diet imaju nisku biološku vrijednost, ali zahvaljujući dobroj sadržaj glutamine, arginine i isoflavones (tvari s aktivnostima u mogućnosti spriječiti rak dojke, visoki kolesterol i koristan je za ublažavanje sindroma climaterica) su održiv alternativa tradicionalnim serum proteina, pogotovo za one koji slijediti vegetarijanska ishrana
The wheat protein : The wheat protein:
such as soy protein are rich in glutamine but too poor lysine, an essential amino acid kao što je protein soje bogate su glutamine ali previše siromašni lysine, bitan aminokiselinska
The egg proteins: The bjelančevine:
have a good spectrum amminoacidico but their high cost means that they are often replaced with integrators serum proteins, much cheaper and the quality as high imati dobar spektar amminoacidico svoje visoke cijene, ali znači da su oni često zamjenjuju s integratorima serum proteina, mnogo jeftiniji i kvaliteti, kao visoki
The composition of amino acid supplements protein is therefore very important: the magnitude of muscle protein synthesis is linked so dose-dependent on availability of essential amino acids. Sastav amino acid supplement protein je stoga vrlo važno: veličinu sintezu mišićnog proteina je povezana tako doza ovisna o dostupnosti esencijalnih amino kiselina. The best strategy seems to combine their different protein sources: for example using protein supplements made from whey protein milk (stimulate protein synthesis without having an effect on proteolysis) together with integrators casein (protein that by a lower contribution the protein synthesis but has an important inhibitory effect on muscle catabolism). Najbolja strategija izgleda da njihovo kombiniranje različitih izvora proteina: primjerice pomoću supplement protein od sirutke protein mlijeka (stimuliraju sintezu proteina, bez uticaja na proteolysis) zajedno s integratorima kazein (protein koji je niži doprinos za sintezu proteina, ali ima važnu koči učinak na mišić catabolism).