Proteins are often a source of debate, especially in regards to the world of bodybuilding and strength, where its importance is recognized and practitioners want to take advantage of its benefits to improve results. On the other hand, there are also many people who are not clear about what they are, what they are for, when to take supplements, etc. Therefore, in this article we will try to inform and clarify some questions in this regard.
WHAT IS PROTEIN?
Proteins are macromolecules made up of long chains of amino acids, if the chains of amino acids are small then they are called peptides or polypeptides. To be absorbed by the body, proteins must be broken down into amino acids during digestion in order to reach the bloodstream.
Amino acids can be classified in multiple ways, the most common being essential and non-essential. The essentials are necessary to include them in the diet to use them and the non-essentials can be manufactured by the body itself, so the conclusion is obvious that the most important are the essential amino acids, which can be found in the famous BCAA supplement.
WHAT ARE THEY FOR?
Proteins are the nutrient with the greatest number of biological functions: structural, enzymatic, hormonal, regulatory, hemostatic, defensive, transporter, contractile, energetic, etc. Although all are vital, the function that tends to be of most interest in the field of bodybuilding is usually its muscular anabolic function, since proteins are an essential part of muscles and their growth / strengthening.
RECOMMENDED AMOUNTS FOR ATHLETES
Athletes have high protein needs compared to non-athletes or sedentary people due to muscle wasting and other problems. It has been seen that endurance athletes can increase their protein needs to 1.4 g / kg / day, while in strength athletes and bodybuilders they can increase even more, up to 1.8 g. The general recommendation that is made in these cases is to ingest between 1.5 and 2g / kg per day.
SOURCES OF PROTEIN
- Cow milk
- Chicken breast
- Green peas
- Integral rice
There are more foods that can be just as effective, but here the most accessible and easy to get in a supermarket have been placed for daily food.
¿WHEN TO DRINK WHEY PROTEIN?
It is recommended to eat multiple meals with protein per day (either in the form of a meal or a supplement) so that the body has the necessary amino acids for as long as possible and takes place to make efficient use of them. There is no exact time or hour to do it, as long as the daily protein requirement is met.
-- The Protein Book - Lyle Macdonald -- Bioquímica Nutricional - José Mataix Verdú, Fermín Sanchez de Medina