Well, this one is a short protein for athletes a practical guide to help you know the importance of protein intake for athletes and sportsmen. It is obvious that the majority of people know protein as bodybuilding food. Indeed, this is a fact since the main function that proteins do in the body is to build. Some may define the same as a molecule that is present in food and when broken down, it releases amino acids that are so crucial for the healthy development of the body.
Protein for Athletes – Quantity, Quality, and Timing
As a matter of fact, the body is in dire need for the same supplements in certain quantities that help the body to function normally and efficiently. Therefore, whenever we eat the foods that are rich in proteins, the body responds by breaking it down into simple molecules of amino acid and absorbed into the body.
Another version of its definition is that, it is a macronutrient obtained mostly from animal products but though available in some plants. In this case, both plant and animal proteins are essential, as they are the big source of amino acids.
Ideally, proteins according to studies make up the largest part of our body weight. That comes from the fact that proteins are the best foods for bodybuilding and muscle mass development.
Why Athletes/body Builders Need Proteins?
Both athletes and bodybuilders need this awesome supplement in their diet. In this case, athletes require a good source of energy that enables them to compete well with other athletes. Therefore, there are so many benefits that athletes gain from the same and that makes them fit for the game. Just mention some, the importance of proteins to athletes and bodybuilders include the following:
Maintaining Anabolic State
Athletes and bodybuilders need to maintain the anabolic rate at all times for them to perform their roles effectively. This is because they are so much involved in exercises and heavy tasks that require energy reserves and maintenance of the same.
In many occasions, you will find them in the gym or in the field doing lots of exercises and body fitness training that exhaust all their energy reserves in the body. In this case, proteins have been found to be a better source of energy and body development. It is worth noting that, without proteins, athletes might not be in a position to compete or to continuously exercise.
Therefore, eating proteins daily is the best practice for them to maintain an anabolic state at all times. As has been mentioned, proteins are a good source of energy apart from the fact that they are helpful in bodybuilding.
Building a muscle mass is not possible without proteins. In fact, the same is rich in amino acids that can be broken down by the body to give nitrogen that serves as a growth element in the body. Without proteins, we cannot get amino acids and the result is that our body tissues and muscles will not develop.
In addition, the same is essential in the recovery of the muscles and therefore, it is recommendable that, proteins be taken at least every day in every diet. As has been mentioned earlier in this article, proteins come from different sources but are equally important for the development of muscle mass.
Of the most important are animal proteins since they are more effective than plant proteins. This is according to the studies that have been carried out by health and nutrition scholars. In this case, it is important to balance since some sources are rich in the same nutrient while others are not.
Another thing to note is that muscles are very important for athletes in a great measure. In this case, it acts as energy that catapults an athlete to win the race. Without strong muscles. One might not manage to navigate through hardship or hilly areas during the long races. Therefore, to boost their confidence, they need strong muscles since this is the determiner for success.
Source of Growth Hormones
Growth hormones is an amino acid component of about 190 amino acids. As its name suggests, growth hormone is highly beneficial in the growth of body tissues, cells, and organs. The growth hormone also controls vital body processes such as metabolism and the psychological process of the mind.
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What Then Are The Importance of the Growth Hormone?
Of course, when it comes to the growth hormone alone, you will find so many benefits that result from the same. As a product from proteins, the growth hormones play a critical role that is so imperative for both athletes and bodybuilders. Therefore, the few roles of the same include:
- It increases the capacity of the body tissues to retain calcium. Therefore, to mention, growth hormones enhances the calcium retention which is necessary for the growth of muscles and strengthens the bones.
- Growth hormone promotes the utilization of fats from the body. Ideally, it promotes the oxidization of adipocytes and breakdown of triglyceride that is an important process as it helps the body to shed off excess fats that are not good for athletes.
- Another important function of the protein growth hormone is that it lowers the capacity of the liver to absorb glucose. That is a function counter to the function of insulin and therefore, it is helpful in maintaining a healthy blood sugar level in the body.
- Enhances Thermic Levels
Protein has the most astounding “burning effect” of any nourishment. That implies that nourishment that is high in protein can really accelerate your digestion system as much as 30% on the grounds that your body needs to work harder to process, prepare and use it contrasted with sustenance that is higher in fat or starch.
A good example is a 125-gram bit of chicken of about 2 pieces with 24 grams of protein and 1.5 grams of fat. The truth be told that it is figured to contain roughly 90 calories because of the vitality consumption amid the thermic digestive procedure.
In this case, athletes benefit most from this since, when the body burns fats, they do not risk from some of the misfortunes that are associated with excess fats. That is to say, they are exempted from the risks of some diseases such as high blood pressure and diabetes among others. Therefore, their fitness remains intact at all times and seasons.
Without this awesome impact of the protein supplements, bodybuilders and athletes may suffer the same problem that in turn may limit their performance in athletics or in their efforts to build their bodies.
Facilitates Fat Burning Process
Fat burning is a very important activity for the body. It ensures that the body is fit and every excess fat that comes is burned and used by the body. There are so many benefits that athletes gain from this point. As matter of fact, athletes should have healthy and fit bodies to enable them to perform well in their athletics.
The amino acids that are the component of the protein are very good for the same function. This, therefore, helps in burning calories that if not taken care of can cause excess weight in our bodies.
In addition, protein utilization likewise expands plasma convergences of the hormone glucagon. Glucagon is in charge of alienating the impacts of insulin in fat tissue and thus a fat burner.
High levels of glucagon prompt the activation of fat while diminishing the sums and exercises of the chemicals in charge of making and putting away fat in the liver cells. By bringing down the fat enzymes, the body then responds in burning down excess fats that are found in the tissues and prevents the deposition of the same.
Proteins offer satisfaction as compared to other meals. In this case, when you take little amounts of proteins, you feel satisfied more than when you take in another type of the same quantity. This has an amazing effect since is deemed to reduce the production of insulin.
On the other hand, when you eat different type say carbohydrate, you take more as when you take in proteins alone. The effect is that, due to the small amount, the insulin is also released in lower amounts and thus the level of blood sugar is kept constant.
According to the studies, athletes and bodybuilders like eating more proteins than any other meals due to this amazing fact among other benefits that accrue from the same nutrient.
Lowers Blood Insulin
Eating a lot of proteins with starches are helpful to the body since it backs off the insulin reaction. This is critical in controlling vitality levels and is similarly essential when attempting to build up a leaner body. High amounts of insulin in the circulatory system initiate fat storage cells. This, therefore, advances the development of triglycerides in the circulation system into fat cells that are then stored.
It is very important to Control the insulin reaction in the body. Additionally, it is vital in light of the fact that it diminishes the potential for insulin resistance, a condition in which individuals lose their sensitive nature to insulin. Research findings show that high glucose levels and hyperinsulinemia are connected with a large group of ailments, for example, diabetes, elevated cholesterol, hypertension, and coronary illness among others.
How Much Protein Do I Need – Recommended Protein Intake For Athletes
Actually, it is always the best practice to take in proteins in the required quantities. Nutritionists have studied and come up with recommendable amounts that everyone should take. Therefore, as an athletic person or if you are building your body, you should always be knowledgeable in this area.
One of the greatest and terrible mistakes that you can ever make is to take the same in quantities that are not recommended by scientists. Therefore, what are the recommended quantities? As you go through this article, you will realize that, though proteins are helpful, they can also destroy if not taken in the required quantities.
In order to know the exact quantities that the athletes should take in every meal, it is also invaluable to have a look at the general diet plan. In this case, it is recommendable that, the amounts of calories that should come from the same should be approximately 10 to 15 percent of the total diet.
Therefore, having looked at the overall diet of the athlete, the other percentage of the calories should be contributed by other nutrients such as fats and carbohydrate among others. Therefore, for the proteins to be effective for an athlete, he or she should observe the right diet as recommended by the experts.
The exact amounts have also been given by the nutritionists and experts and in their findings; they found that athletes need only small amounts of proteins per day. That translates to 1.2 to 1.7 grams depending on the nature of the athlete.
When to take
Of course, you should expect a nutritionist to recommend a daily consumption of the same. This is a fact that applies and therefore, for you to maintain a healthy and perfect athletic body, you need this awesome piece of advice.
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Health Counselor and Primary Care Physician by profession, I have 12 years experience in primary health care services. Years of practical experience in women’s health care & ANC services and study have gained me a lot of knowledge on several health issues and I wish to share these medical advice and suggestion through this blog.