Mar
02
2021

Proteins and their importance for physical activity

Are you searching for the critical role of proteins to improve your physical activity? How important is the intake of proteins through diet for your body and physical fitness? What amount you should require for the proteins in your diet for growth, development, repair cells, and make new ones?

Proteins in diet are particularly important in better physical performance as they can reduce muscle soreness, boost glycogen storage, and promote muscle repair. For individuals who are active regularly, it may be beneficial to eat a certain amount of protein at each meal and to distribute the protein throughout the day. Proteins are macronutrients. Every cell in the human body is made up of proteins. These are the building blocks of life. The basic structure of the protein is a chain of amino acids. Proteins also build other bodily tissues including cartilage, bone, skin, and blood. Besides, proteins are needed to produce different vitamins, enzymes, and hormones. It is important to take protein from a variety of dietary sources such as fish, seeds, lean meats and poultry, eggs, seafood, eggs, peas, and nuts.

Proteins are particularly important for physical activity. These are important for anyone who hits the gym, plays sports, runs, or does any other form of exercise. These help to repair any internal or external damage, contribute to a general sense of well-being, and support the immune system. At the cellular level proteins are used at almost every stage, from messaging to DNA instructions, protection, maintenance, and repair of vital life functions. Anyone who does exercise regularly will need more protein than someone who does not. The reason is that when you exercise, you break through and break down the muscle fibers which need to be repaired by the body, which needs protein.

Athletes should consider focusing on all dietary sources of protein that contain all EAAs. Endurance athletes should focus on getting enough carbohydrate intake to promote good performance. Protein supplementation can help eliminate muscle damage and improve recovery. Vigorous exercise, especially exercise, and protein supplementation promotes muscle protein synthesis and is effective when protein consumption occurs before or after exercise.

Dietary sources of protein intake involve plenty of protein sources for the athlete to consider. Protein sources are often tested in terms of the amino acid content, especially the EAAs, which they provide. Common sources are:

  • Milk proteins
  • Egg proteins
  • Beef and other flesh proteins
  • Protein blends
  • Eggs
  • Tofu
  • Nuts
  • Seeds
  • Legumes/beans

Protein timing

  • Studies have suggested that a balanced diet of amino acids combined with carbohydrates can reach high levels of MPS, but protein and amino acid supplements at this time are not explicitly documented to increase exercise performance.
  • In the absence of nutrition and response to exercise, the balance of muscle protein remains poor.
  • Skeletal muscle is sensitized to the effects of protein and amino acids for up to 24 h after completion of a bout of resistance exercise.
  • Intake of carbohydrate and protein or EAAs during endurance and exercise can help maintain a positive anabolic profile, reduce the incidence of muscle damage, promote increased muscle space, and increase fatigue time during long-running and cycling.

Recommended intake

  • The current RDA for protein is 0.8 g / kg/day with many lines of evidence indicating that this is not the right amount for a training athlete to meet his or her daily needs.
  • Daily intake of 1.4 to 2.0 g / kg/day serves as a recommended minimum when large doses may be required for people trying to limit energy consumption while maintaining a lean weight.
  • Recommendations regarding a complete protein diet through the work of athletes to increase MPS are included and are based on age and the resilience of recent exercise. Typical recommendations are 0.25 g of high-protein protein per kilogram of body weight or a total dose of 20-40 g.

Protein snacks

Natural, gluten, vegan, and dairy free, plant-based protein bars involve:

  • Trek Morning Berry Protein Flapjacks

These are high in fiber and are packed with 10g of plant-based protein as well as free oats and sweet raspberries. A perfect snack helps you beat your morning workout.

  • Trek Blueberry and Pumpkin Seed Protein

Nut bars are a powerful house of protein. They are made with thick nuts, pumpkin seeds, rich antioxidant blueberries, and 10g of plant protein to keep you going.

  • Trek Peanut Power Protein Energy

The bars are full of natural ingredients such as 10g of plant-based protein and delicious peanut butter, a low-energy meal.

BY M.C

References

Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, et al. International society of sports nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007; 4:8.

Macdermid PW, Stannard SR. A whey-supplemented, high-protein diet versus a high-carbohydrate diet: effects on endurance cycling performance. Int J Sport Nutr Exerc Metab. 2006; 16:65–77.

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29(Suppl 1): S17–27.

Saunders MJ, Moore RW, Kies AK, Luden ND, Pratt CA. Carbohydrate and protein hydrolysate coingestions improvement of late-exercise time-trial performance. Int J Sport Nutr Exerc Metab. 2009; 19:136–49.

Ivy JL, Res PT, Sprague RC, Widzer MO. Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. Int J Sport Nutr Exerc Metab. 2003; 13:382–95.

Saunders MJ, Kane MD, Todd MK. Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc. 2004; 36:1233–8.

Beelen M, Zorenc A, Pennings B, Senden JM, Kuipers H, Van Loon LJ. Impact of protein coingestion on muscle protein synthesis during continuous endurance type exercise. Am J Physiol Endocrinol Metab. 2011;300: E945–54.

Bemben MG, Witten MS, Carter JM, Eliot KA, Knehans AW, Bemben DA. The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men. J Nutr Health Aging. 2010; 14:155–9.

Denysschen CA, Burton HW, Horvath PJ, Leddy JJ, Browne RW. Resistance training with soy vs whey protein supplements in hyperlipidemic males. J Int Soc Sports Nutr. 2009; 6:8.

Rennie MJ. Control of muscle protein synthesis as a result of contractile activity and amino acid availability: implications for protein requirements. Int J Sport Nutr Exerc Metab. 2001;11(s1): S170–6.

Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein, and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005; 135:1903–10.

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