What is protein and when the body needs it most?

About what a protein is written in many articles about healthy nutrition for athletes, diet for them. Drugs with a protein full shelves of pharmacies. And for good reason. Protein-a substance needed for the normal development of the muscles, their growth and repair; to supply amino acids in the body and build cells of internal organs, skin, hair. Proteins necessary for the immune system. That's why their consumption with food is important for everyone, not only athletes, coaches, adventurers and people doing physical work.

Higher doses of protein

What is the protein – not everyone knows. Many are misled into considering it a steroid (in connection with the promotion of protein for athletes). For athletes it really plays a special role, restoring their muscles after a difficult and prolonged exercise. 100 kg weight, requires 330 g of protein (from 200 to 300 g, depending on the intensity of loads), so that the body can continue to cope with increased physical activity. In normal amounts of protein ensures the functioning of the whole body as other nutrients. 50 kg – 60 grams of protein. Despite the fact that the number of all the proteins necessary for the person every day should not be less than 100 grams. This amount of protein we get from a normal daily diet (if you eat more or less right, full).

Protein – high quality protein sold in powder form (it's a food additive), similar to powdered milk. Better absorbed in the body during normal carbohydrate intake (per 50 kg of weight – 200-400 g).

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Protein for weight loss

One important clarification about what is protein, what does it do for the body. Proteins increase metabolism. If you consume enough protein and carbohydrates, reduce the intake of fats you can easily and quickly lose all the excess pounds the healthy way. But to achieve such a result will have to work on your diets: conventional products do not provide this ratio of proteins, carbohydrates and fats.

Lung exercise

The Dancers and people engaged in aerobics, fitness are encouraged to raise slightly higher than normal protein content in your diet: 50 kg-70 gr. This measure is necessary so that the body can handle the load, the muscles grow and body fat by “melting”.

Power load

The Amount of protein should be increased up to 300 gr per 100 kg body at higher loads (to consume large quantities of protein). What gives? When you perform a complex strength exercise for pumping the muscles, at a press high risk of sprains. It is, first and foremost, for untrained people: the sudden increase in load results in negative consequences. Increasing protein synthesis in the body, protein allows you to increase the muscle endurance to stress (especially important if we are talking about the use of dumbbells, machines).

How to provide the body with the necessary amount of protein

Now that we know what protein is and where it is required in high doses, it is necessary to learn, in what products it contains. There are different types of protein: soy, egg; at high loads especially necessary whey, casein. As has been said, it can be purchased in powder form, to prepare a mixture according to the instructions and drink. Or buy a specific Supplement with high protein content. However  there are foods rich in them (meat, fish, legumes, peanut butter, whey, cheese, cottage cheese, and protein shakes sold in the sports complex). The first is to lean on them (at light loads), and then go to the pharmacy, for example, a protein bar or Weider 100% Casein to prepare the cocktail.