Say protein, every fitness group, have some understanding of protein, what is protein ? Well, most of them are still on the basis of long muscles, simply understand, pay attention, is protein, not protein The content of powder and protein powder will be discussed later.
Source and consumption of protein ( meaning to the human body )
Like carbohydrates, proteins produce about 4 kilocalories of calories. Proteins are ingested and digested into amino acids. These amino acids combine with other amino acids that are broken down in the body to form a pool of amino acids, specific proteins that the body needs, and if your body's other fuels are not met. In the case of energy requirements, the amino acid pool acts as a synthesis ( muscle, nail, hair, enzyme, etc. ) that provides heat and a component of the body's needs .
Some women said: " I don't want to grow muscles, eat less protein !" ( Ignore this question, two words in one sentence ) Is this really true ?
What does the actual protein do ?
Proteins provide the carbon source needed for energy-generating reactions ( the role of carbon sources in microbial growth and metabolism is mainly to provide the carbon scaffold of cells, provide the energy needed for cell life activities, and provide carbon scaffolds for synthetic products. ) Some amino acids can be converted into Glucose, which provides ATP after metabolism, can be stored as fat and subsequently metabolized to provide ATP .
Protein is an important compound in controlling the volume and osmotic pressure of blood and body tissues, and is an important regulator of water balance.
Regulate blood pH and buffer in acid and alkaline environments.
It is the main component of antibodies.
Enzymes that participate in digestion and other cellular processes that produce the desired chemical end products
It is an extremely important part of body organs, bones and muscles.
Nutrients in the blood are transported and handled.
Synthesize specific hormones and neurotransmitters that control the body's energy supply.
Protein synthesis and decomposition
A protein is a macromolecule that, when ingested, is digested into a polypeptide (a small protein molecule ) that eventually decomposes into separate amino acids, some of which can be synthesized from other amino acids ( non-essential amino acids ) , while others Amino acids must be obtained from food ( also known as essential amino acids ) but they are actually equally important in metabolism, and protein is the only nitrogen-containing nutrient, making it both essential and potentially toxic. When the protein ( essential amino acid ) is ingested , a negative nitrogen balance that is often heard occurs.
Nitrogen balance . Intake of nitrogen equals nitrogen excretion called total nitrogen balance . This indicates that the amount of protein synthesis and decomposition in the body is in a dynamic equilibrium . This is the case for healthy adults with normal nutrition .
Positive nitrogen balance. Emitted nitrogen greater than the nitrogen intake is called positive nitrogen balance. This suggests that protein synthesis is greater than the amount of decomposition. Growing children, adolescents, pregnant women and recovery of wounded other This is the case. Therefore, the In these people's diets , you should give as much protein-rich food as possible .
Negative nitrogen balance nitrogen intake is less than the emitted nitrogen is called negative nitrogen balance. This indicates that the amount of body protein synthesis is less than the amount of decomposition. Chronic wasting disease, tissue trauma and hunger on this situation. Inadequate protein intake, it will lead to body weight loss, reduced resistance to disease, the patient's wounds difficult to heal, etc. when the intake of amino acids is less than consumption, the symptoms such as malnutrition, back pain, dizziness, blurred vision, infirm, metabolic and functional decline , is called negative nitrogen balance. That is, the amount of nitrogen ingested by food is less than the amount of nitrogen in the excreta , which is called negative nitrogen balance.
Amino acids are absorbed by the blood and transported to different tissues where they are processed into proteins needed by the body, and essential amino acids promote optimal protein synthesis. Therefore, providing all essential amino acids to cells is the best way to generate the proteins needed by various organisms.
The liver is a processing plant for the synthesis of proteins, constantly regulating and meeting the various needs of the body to synthesize amino acids and proteins. Protein synthesis is achieved by transamination and deamination.
Transamination - the nitrogen in the amino acid is used to generate another amino acid
Deamination - The amino group is removed from the amino acid and converted to nitrogen.
The remaining carbon shelves are either reconstituted as fat storage, or converted to glucose, or burned to release energy.
The ammonia produced in the deamination reaction is toxic to the body, but the enzyme in the liver can convert ammonia into urea. The urea is discharged through the urine. The more protein is ingested, the more urea is discharged, and the remaining Most of the carbon chain of the amino group is also present in the form of fat ( excess protein intake ) .
Since protein is so important, how should the exercise population consume protein ?
Most people 0.8g / kg is suitable, the large amount of motion 1.5g / kg is enough (generally found that maximum non-protein energy utilization is about 1.5 grams per kg).
Ordinary people with high-quality protein of 0.6g/kg are enough to prevent negative nitrogen balance. Unless the total energy such as carbohydrates is not enough, there will be no shortage.
What nutrients should be balanced in intake, excessive protein intake is mainly to increase the burden on the kidneys, increase the passage of calcium, mainly in the urine.
In the above data, why do people who exercise have more protein than those who do not exercise ?
In training, protein supply accounts for 5%-15% of the fuel burned . When muscle glycogen is reduced, the protein used to supply energy increases, and endurance training consumes more glycogen than strength training. Strength training consumes more protein.
Exercise can cause micro-damage to the muscles, and tissue repair increases the amount of protein required.
Endurance training may cause a small amount of protein to be lost in the urine. The greater the intensity, the longer the duration, the more urine protein. ( Ordinary people do not exist )
The more lean body mass, the more protein you need.
One point to note is that some people will have a selective diet in order to lose weight, such as not eating meat. But meat and milk can provide all the essential amino acids, but plant proteins are not available.
Just now, what about the relationship between total energy and carbohydrates ?
Carbohydrates have a protein-saving effect. Protein utilization is related to total energy intake. Insufficient total energy intake leads to the burning of protein to provide energy, and the use of other energy-enhancing proteins. If you can supply enough carbohydrates to your body, the protein will not be energized and will be used for other important functions.
Another study shows that if the total energy intake is lower than the various needs necessary to meet exercise, growth and function, protein burning produces more metabolic waste, so providing cleaner fuels, carbohydrates are The best way to meet energy needs.
If you want to gain muscle and don't want fat, you can see that you can avoid fat problem if you eat less carbon water. If I am 60kg , is it just according to the formula 60kgX1.5g=90g protein ?
There is usually a misconception that additional protein intake can maintain a higher intake. In fact, more muscle mass needs to provide extra total calories, while protein needs to provide the same proportion of extra calories. For example, if a 75- kilogram man wants to increase his muscle mass by 3 kg, each additional kilogram of muscle mass requires an additional 1.5 grams of protein per day, which means that only 4.5 grams of extra protein is needed per day to ensure increased muscle mass. the amount is different is that every 1 kg increase muscle mass but need extra carbohydrates 30 grams total calories:
4.5 grams of protein x 4 kcal / g = 18 kcal from protein
90 grams of carbohydrates x 4 kcal / g = 360 kcal from carbohydrates
The total amount of extra calories = 378 kcal, the above demand to support the increased muscle mass of 3 kg
Of course, the above requirement is based on effective strength training to stimulate muscle growth. Otherwise, the extra intake will be stored as fat rather than muscle.
In addition, some people will consume a lot of protein to indicate that they need extra calories to maintain or increase muscle mass. Although protein is the main source of energy, protein oxidation is accompanied by waste ( nitrogen ) , so it is not The most ideal source of energy.
However, for people who lose weight and lose fat, in fact, people who consume higher levels of protein ( high blood pressure and cholesterol ) are healthier and greatly lower blood pressure, bad LDL cholesterol and triglycerides. In addition, compared with people who consume lower protein, it can reduce the incidence of heart disease.
So for people who want to lose weight, according to scientific data, 30% of your calories ( calories ) should be derived from protein, so don't worry about the lack of calories. At the same time, ingesting enough protein content, in addition to helping to reduce weight, can also improve your heart's health. Therefore, taking some protein in each meal or snack will make it easier for you to complete your weight loss goals.
When you eat too much ( carbohydrate ) , your body will secrete a lot of insulin, causing your blood sugar to drop, making you feel tired and hungry, and you will continue to think about eating. Protein can replace these carbohydrates to form the amino acid of the protein unit. Compared with high-carbohydrate foods, amino acids can greatly reduce the insulin response without causing drastic changes in blood sugar.
Protein also triggers the release of glucagon, which allows your fat cells to release stored fat into the bloodstream, providing energy to the muscles, the brain, and any part of the brain that needs fuel. Therefore, in any type of food you eat, protein is most effective for your body, and controlling your insulin also helps with fat consumption.
A high-protein, low-carbon water diet will burn more calories for people who lose weight and lose weight.
When we are talking about the consumption of calories, we tend to move more. However, our body continues to consume energy from day to night, and even as we sleep, we continue to breathe, and the blood is circulating. Then, not all the food in the body is digested, or there is food being digested and looking for a place to store this energy.
In protein, carbohydrates and fats, the energy consumed during consumption and processing is different. Just like the calories burned by different intensity sports. Scientists call this metabolic cost (TEF , Chinese called diet heat effect, shared in calories in the previous two days ) .
Compared with carbohydrates and fats, protein has a higher TEF , which means that when eating more protein, the body needs to consume more calories in the process of digesting protein. In some cases, when you take a double protein content, it will increase your daily energy consumption. For this reason, why taking protein can help you lose weight.
High-protein foods have a longer gastric emptying time, so it is not recommended before or during training. Some people add protein to their movements and believe that they can ensure muscle growth or minimal protein breakdown. In fact, doing so may increase gastrointestinal discomfort and may delay the supply of fluids and carbon water to muscles that need energy. It will reduce the substances, liquids, carbohydrates, and electrolytes that are really needed during exercise.
Therefore, protein is not just a matter of increasing muscles. Don't use " protein " as a panacea. It's not that the more protein you eat, the more muscle you have. You have to know that high-protein foods are usually high in fat ( natural diet ) , and High, don't get yourself healthy because you want to achieve a certain purpose. Exercise for health, even health is not talking about sports ?
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