Date: August 05th, 2020
Proteins - How much, When, How - all the answers
No matter if you are an experienced trainer, competitive bodybuilder or if you signed up for the gym two days ago - you have probably heard that "protein" is important for muscle building. This is true of all beliefs, protein is an essential and important nutrient and has important functions for normal human body activity, when a person is exercising regularly, most often he will need higher amounts of protein.
But before we empty all the chicken breast packets and egg molds in the scribe, let's understand what exactly the role of the protein.
Protein is basically a name given to a chain of amino acids. Proteins are an important compound that makes up (among other things) all living things.
In its nutritional context, the protein is a nutrient that serves as a nutrient and is important for the normal health of humans and most animals.
Consuming sufficient amount of protein is important for body building, preservation and growth processes.
After figuring out what protein is, how do we know what protein is, what are the best sources of protein in the diet?
There are a number of protein sources, some of them higher quality and some of them less quality (protein quality is determined by its amino acid profile and its efficiency in the human body).
In this article we will touch the recommended protein sources for incorporation into those who are exercising (the sources do not change, which varies in quantity depending on the trainee's weight and activity level). A standard 25-30g protein.
The name of the food || Quantity
Tuna in water - A whole box
Whole eggs - 3-4
Chicken breast before cooking - 150 grams
Low fat cottage - Whole Cup (250 g)
Lean beef - 100-130 g
Tofu before preparation - 400 g
Cooked legumes - 2 cups
Soy (chips, dry) - glass
This table shows some of the most common animal and plant protein sources with which we can reach our daily protein intake to support our body from the workout at the gym, allow it to recover and grow well and in good quality, so that we will not only know what to eat, But we also need to know how much to eat - that is, how many grams of protein we really need to consume every day in order to reach a state of support for the body on the one hand and also to avoid overload and excess on the other. So how much protein do you actually need?
This question is split into two - people who do not practice and people who practice. If a person is not exercising regularly, then the answer is clear in this case - he will need to consume 0.8 grams per pound of bodyweight per day (according to the American Nutrition Committee). That is, suppose the same person weighs 80 kg, consumes 64 grams of protein a day will suffice. But the question is not what happens if the person does not exercise, but what happens if the person does exercise? Here are all kinds of formulas and. First, we all need to make a few separations If you have heard or read about professional bodybuilders who consume protein in intense amounts, you should understand that these are athletes who work with a team of experts who are close to them both in nutrition and training, in addition to using anabolic steroids to encourage protein synthesis. Consume more protein without "wasting" it, but utilize it all There is no reason to consume 4-5 grams of protein per kg "just because you read that this is how the big ones do." The overwhelming recommendation for the non-competitive trainer would be to consume 1.8-2.2 grams of protein per pound of body weight, with no exact limits, so if you consume slightly more likely to have no adverse effect, simply more protein will not be utilized and excreted in the urine. That is, if we go back to the previous example, a man weighing 80 kg is recommended to consume 144-176 grams of protein a day, not a small amount, but definitely possible.
Consuming such high amounts of protein in three meals will be very difficult, so the recommendation is always to split the meals into about 6 or more smaller meals, with each meal we put in a portion of it and so keep high and sufficient protein levels throughout the day, if we go back to the previous example, then The exerciser who weighs 80 kg and needs to eat about 160 grams of protein a day, will divide the menu into 6 neat meals and will have to eat about 26 grams of protein at a meal.
What Do People Who Avoid Some Sources Of Protein For Such And Other Reasons (Lactose Sensitive, Milk Sensitive, Vegan, Allergic, etc.)
Whatever your dietary preferences / bans, there are always both plant and animal sources of protein as we have shown in the above table. If you are sensitive to dairy products, simply base your diet on more meat foods, if you are vegan, base your diet on foods from plants only, which include quite a few excellent protein sources (such as soy, tofu, seitan, etc.).
And what about protein powder?
Protein powder is a great source of protein, its benefits are its excellent absorption and its availability (no need to cook, fry, bake or roast - just add water and drink). Protein powder definitely has a place on the menu of any exerciser who wants to maintain regular and high protein amounts in the daily menu. After reading the article, you probably understand that what is important and crucial is how protein is consumed during the day and not just after exercise, so it is best to purchase protein powder that can be used at all stages of the day, even if we missed a meal or did not prepare food In fact, powder containing more than one type of whey protein (WHEY) protein, in the advanced protein combination we can also find egg protein and casein protein which inject amino acids into the body for up to 7 hours, compared to up to one hour with whey protein, so the benefit of the protein mix is more pronounced and significant than regular protein powder containing only one protein type. Kosher protein combinations made in Israel are also available. For vegans - the best recommendation is soy protein, its amino acid profile is better than rice, peas, etc. In fact, it is the leading plant source to be an ingredient in protein powders.
In conclusion:
Protein intake is important and crucial, the article reviewed everything you need to know about protein, where to consume it, how much to consume and when to consume it. Of course, one must consider that with all due respect to protein, it is only one of the three foods (the other two are fats and carbohydrates), and regardless of the other two on the menu, progress will not be ideal. The best option for people who do not want to get involved with menu building is to contact a professional who will build the menu for them, taking into consideration the needs of the practitioner and adjusting their diet - in such a way that of course incorporates all foods, not just proteins.