Protein is a sports supplement that is made from protein blends. In the digestive tract, protein is broken down by enzymes into amino acids , which are absorbed into the bloodstream and then used by muscles and other tissues.
In a broader sense, a protein (protein, polypeptides) is an organic substance consisting of covalently linked amino acids in a chain and forming a polypeptide. It is proteins that form the basis of muscle tissue and are a key dietary component.
Muscle growth is only possible when a positive nitrogen balance is created in the body . In addition, in bodybuilding, protein is understood as a type of sports nutrition that consists of concentrated protein.
The functions of body proteins are very diverse. Proteins-enzymes provide biochemical reactions and play an important role in metabolism. Some proteins have a structural or mechanical function to form a cytoskeleton that maintains the shape of cells.
Proteins also play an important role in cell signaling systems, in the immune response and in the cell cycle. In bodybuilding, the main importance is attached to the contractile function of proteins – all voluntary and involuntary movements are performed due to the interaction of protein molecules.
Proteyn in bodybuilding
Given the variety of functions and biological effects of protein and its constituents – amino acids, proteins are used in bodybuilding for different purposes: to reduce body fat mass, to stimulate muscle growth, and also to maintain a healthy physical shape.
Let us consider in more detail the functions of proteins that are relevant for a specific sports activity and all the issues of their application.
Dietary sources of protein
- Proteins in food
- Protein foods
- Protein dishes (recipes)
Ranking of different types of protein
- Types of proteins by origin
- Types of proteins by absorption rate and composition:
- Complex protein
- Slow protein – casein
- Fast protein – whey
A simple way of checking protein for authenticity is widespread by flooding it with boiling water, sometimes followed by boiling, as a result of which a denaturation process is observed with the formation of characteristic flakes and precipitation. To intensify the reaction, it is advisable to add a few drops of vinegar to lower the pH of the solution and neutralize the negative charge.
The results of the study are shown in the video, where you can observe the reaction of whey protein.Some products do not pass inspection due to poor cleaning, whereas normal ultra-refined concentrate must always precipitate .
Some manufacturers give a different explanation. For denaturation, the charge of the protein is of great importance. If the charge of the molecules is high, then the protein is resistant to heating (mutual repulsion of molecules occurs), which we observe in some cases. Even if the structure of the protein changes with temperature, it does not precipitate.
A well-known example: milk can be boiled and it does not curdle precisely because of the strong negative charge of milk albumin, casein in milk is in the form of a precursor of caseinogen and is also highly soluble. When souring milk, acids neutralize the charge of proteins, and the milk is curdled.
Additional quality indicators:
- Labeling according to the rules of the customs union
- Amino acid profile indication
- Availability of certificates of state registration
- Reliability of protein information
Laboratory quality control
It is important to know what is the source of the protein, where the manufacturers got it from. There is no whey protein production in Russia, there are simply no such factories. These are definitely imported raw materials, but they can be of different quality. The main test is amino acid speed .
Which protein to choose
- Protein for weight loss and drying
- Protein for gaining muscle mass
- Lactose-free protein and gainer
The optimal dose of protein per day
- Calculating Daily Protein Requirements
- How to take protein
- How Much Protein Do You Need a Day (Scientific Review)
It is often stated that the need for protein does not exceed 2 grams per kilogram of body weight per day. A study by Jose Antonio published in the scientific journal JISSN in 2015 compared 2 groups of participants:
- Participants in group 1 received 3.4 g / kg / day and on average they increased weight by 2.5 kg, decreased fat mass by 1.7 kg, and the percentage of fat decreased by 2.4%
- Participants in group 2 received 2.3 g / kg / day. They increased weight by 1.3 kg, reduced fat by 2.2 kg, and the percentage of body fat decreased by 0.7%.
Thus, a high protein diet of 3.4 g / kg / day in combination with bodybuilding training was more preferable in terms of changes in body composition (muscle growth and fat burning). Also, no side effects were found in the high protein group.