Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center stated one clear statement on proteins when he was asked: Why do we need protein? He said “we need proteins because it has its hands in every critical function of the body.”
Proteins are miraculous nutrients because they are so crucial to our structure as humans. Our muscles, cells, organs, tissues, and even bones cannot hold together without the “little hand” of protein. Proteins are also important for our metabolism because all enzymes in our structure that help provoke chemical reactions are proteins. Our most important regulatory hormones, like insulin, are also proteins. Either they are structural proteins, enzymes, transport proteins, immuno-proteins or hormonal proteins, they are of absolute importance to our well-being. Protein is derived from the Greek term protos, which means “taking first place” which reflects to its actual meaning.
The actual proteins are all made up of smaller molecules called amino acids that are tighten together. Proteins come in many sizes, small and big. Some chains of amino acids are short such as hormone insulin that is 51 amino acids long and some are larger amino acids chain structure that can be up to 200-400 amino acids.
If you work out ( especially in the gym ) you surely have heard the term “protein intake”, “protein” or “whey protein” for around 100.000 times a year! Since I started working out I had enough of this term without knowing what really is happening to the muscles when we digest the amino acids chain.
The intake of proteins, especially after workout, rebuilds and repairs the muscles that you just worked. Muscles need protein for recovery and growth, and the best time to deliver protein appears to be right after exercise. Providing high-quality protein after exercise gives your muscles the fuel and the building blocks needed for both repair and for growth. Imagine it as giving materials to a group of engineers and workers to result in a house.
By evading protein after your workout, you will not gleam all the benefits you potentially could be gaining from your efforts. For maximum toning and more efficient effects from working out, you need to “give materials “to your muscles after a workout.
Protein mathematics is also fashionable talk during gym time. I want to state this once and for all.
1. Recreational athletes need 0.5-0.75 grams of protein per day for every pound of body weight.
2. Competitive athletes need 0.6-0.9 grams per pound
3. Teenage athletes need 0.8-0.9 grams per pound
4. Athletes building muscle mass need 0.7-0.9 grams per pound.
Maximum amount of protein an adult can use per day is 0.9 grams per pound of body weight.
I have 70 kilograms which is 154 pounds. I’m athlete and I am building muscle mass. My math will be 0.7-0.9 grams per pound. The results are 107-138 grams of protein intake on daily bases.
Its also important to digest different types of proteins because all the proteins have different amino structure. People make mistakes and digest only protein from animal sources. Change your diet. You can eat beans, tofu, nuts and seeds and lot of other rich protein nutrients that are not from animal sources.
“We need proteins because it has its hands in every critical function of the body”