About what protein is written in many articles about the healthy nutrition of athletes, about a diet for them. Protein medicines are full of drugstore shelves. And not in vain. Protein - a substance necessary for the normal development of muscles, their growth and recovery; for the supply of amino acids to the body and the construction of cells of internal organs, skin, hair. Proteins are essential for the immune system. That is why their consumption with food is important for every person, not only athletes, coaches, extremals and people performing physical work.
High Protein Doses
What is protein - not everyone knows. Many are mistaken, considering it a steroid (due to the widespread propagation of protein for athletes). For athletes, he really plays a special role, restoring their muscles after hard and lengthy workouts. For 100 kg of weight, 330 g of protein is required (from 200 to 300 g, depending on the intensity of the load), so that the body can continue to cope with increased physical activity. In normal amounts, the protein ensures the functioning of the whole body, like other beneficial substances. For 50 kg - 60 g of protein. Despite the fact that the amount of all proteins necessary for a person daily should not be less than 100 grams. We get this amount of protein from the usual daily diet (if we eat more or less correctly, fully).
Protein is a high-quality protein sold in the form of a powder (it is a food supplement), similar to milk powder. It is better absorbed in the body with normal consumption of carbohydrates (for 50 kg of weight - 200-400 g).
Protein Slimming
One important clarification about what protein is, what it can do for the body. Proteins enhance metabolism. If you consume enough protein and carbohydrates, while reducing fat intake, you can easily and quickly lose all the extra pounds in a natural way. But to achieve such a result, you will have to work on your diets: familiar products will not provide this ratio of proteins, carbohydrates and fats.
With light physical exertion
Dancers, as well as people involved in aerobics, fitness, are recommended to raise the protein content in their diet just above the norm: by 50 kg - 70 gr. This measure is necessary for the body to cope with the load, muscles grow, and fat deposits "melt away."
With power loads
The amount of protein should be increased to 300 grams per 100 kg of body with increased loads (consume large amounts of protein). What does it give? When performing a set of strength exercises for pumping muscles, the press is at high risk of getting sprains. This, first of all, concerns untrained people: an unexpected increase in load is fraught with consequences. By increasing the synthesis of proteins in the body, protein allows you to increase muscle endurance to stress (especially important when it comes to the use of dumbbells, exercise machines).
How to provide the body with the necessary amount of protein
Now that we know what protein is and when it is needed in high doses, it is worth finding out what products and preparations it contains. There are different types of proteins: soy, egg; with increased loads, serum, casein is especially necessary. As already mentioned, it can be purchased in powder form, prepare the mixture according to the instructions and drink. Or buy a special high protein supplement. However, there are foods rich in it (meat, fish, legumes, peanut butter, whey, cheese, cottage cheese, as well as protein shakes sold in sports complexes). First you should lean on them (with light loads), and only then go to the pharmacy, for example, for a protein bar or Weider 100% Casein for making a cocktail.