Muscle Mass
In the market there are many products aimed to protein. This particular type of dietary supplements is reserved for athletes tend power as wrestlers, weight lifters and body builders. In these sports a diet rich in protein constitutes an essential prerequisite to ensure maximum muscle growth.
In protein supplements the percentage calorie protein must be provided by the dominant than that provided by other nutrients they contain. In the market there are protein supplements fortified with vitamin B6 that thanks to his action favors the metabolism of amino acids.
The protein supplements are useful?
As mentioned in the introduction protein supplements are used in order to increase muscle mass. 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).
An athlete of eighty kilograms normal would, therefore, need about 120-160 grams of protein per day.
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).
A diet too rich in animal protein is linked to an increased incidence of certain cancers such as colon cancer. 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 ). Vista quest’otttica an integration of protein through dietary supplements is particularly welcome because avoids excessive use of animal protein sources.
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).
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.
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.
The protein supplements are harmful?
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.
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.
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).
A chronic excess protein can also cause metabolic problems.
The abuse of protein supplements in fact increases the loss of calcium (often lacking in the 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. Precisely because of their tendency to draw water integrators proteins can cause abdominal cramps and diarrhea.
For all these reasons on the packaging of protein supplements must be specify the following phrases:
warnings: In case of prolonged use (over 6-8 weeks) you need medical advice
Controindicati in cases of renal disease, liver disease, pregnancy, below the 14 years
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
What integrator protein choose?
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.).. 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). The reference protein is the Egg protein which has a VB 100%
Integrating biological value
PROTEINS OF SERUM OF MILK> 100
PROTEIN OF MILK 100
PROTEINS OF MILK> 90
PROTEINS OF CASEIN <80
PROTEINS OF SOYBEAN <75
PROTEINS OF WHEAT <55
The serum protein milk can be obtained by:
ultrafiltration (6% fat, 80% protein; 5-10% lactose)
microfiltration (proteins> 80%; fats <1%)
ion exchange (fat <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
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.
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)
The soy protein:
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
The wheat protein :
such as soy protein are rich in glutamine but too poor lysine, an essential amino acid
The egg proteins:
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
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. 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).
