They represent approximately ten kilos of an adult male’s body and are located throughout the body. They are responsible for the development and maintenance of muscle mass. Like lipids and carbohydrates, they are energy-producing macronutrients, essential for your health.
As you’ve probably guessed, today, we’re talking about protein for athletes. If you exercise for more than an hour a day, you know that protein and sports nutrition go hand in hand. If you’re a bodybuilding enthusiast, you’re probably used to eating a protein-rich diet. Protein provides energy to the body and contributes to the continuous renewal of muscle tissue.
Protein and Sports Nutrition The Importance of Protein
The word protein originates from Greek. Its root, “prôto,s” means first or essential. It is believed that this term was chosen because proteins are essential building blocks for life. On the other hand, some believe that “protein” comes from the term “proteiform.” In this case, it refers to the many forms and functions that proteins have.
In any case, these twfunctionsgs allow us to understand the importance of proteins in the body.
A necessary stock of protein
During digestion, the proteins we ingest are broken down into small amino acid molecules. Our body has no stock of amino acids. It therefore constantly needs to replenish the proteins lost during the day. It benefits from this supply during digestion. The body breaks down the same amount of protein it uses to build and repair tissue. When you exercise, your body loses more protein than it can create. Your protein needs increase, so you need to eat a protein-rich diet. If it doesn’t get the amount of protein it needs, your body has to draw on its vital functions.
What is the role of proteins?
These macronutrients are the most active elements of cels. They perform a multitude of functions and play key roles at the cellular and tissue level. Here are some of the main functions of proteins:
- allow certain chemical reactions to be carried out;
- facilitate communication between tissues, organs, and cells;
- play a buffering role, allowing the body to maintain appropriate blood pH values;
- protect the body from foreign invaders (bacteria and viruses).
Given these features, are you wondering why your diet and sports nutrition should be rich in protein? Read on!
Proteins are the basis of muscle mass
40% of the broken down proteins end up in the muscles. All of them enter into the structure of the cells. They help fuel muscle mass, which promotes metabolism. So we can confirm that protein is the basis of muscle mass . It is necessary for the growth and maintenance of tissues. So you can understand why a protein-rich diet is necessary. Not just for those who practice bodybuilding, but for all athletes.
Protein and sports nutrition a crucial necessity
Proteins Your Energy Supplier
Protein provides the energy needed for any athletic activity. Whether you’re weight training or participating in a lower-intensity sport, it’s essential to eat a protein-rich diet.
A protein-rich diet for your muscles
The proteins you eat help reduce your sports-related pain and promote muscle tissue repair. Note that some proteins are fibrous. They provide rigidity, elasticity, and structure to cells and tissues.
In this type of protein, we find
- keratin and collagen, which are structural proteins
- . elastin, ‘s elasticity allows the body’s tissues to regain their shape after contraction or stretching.
Proteins and sports nutrition hHowto know your protein needs?
Your body’s protein needs depend on your health and activity level. We assume that 11 to 15% of your daily energy intake should come from protein . That’s one gram per kilogram per day. If you exercise more, you should eat a protein-rich diet. For those who are very active (training more than an hour a day, five times a week), these needs increase. It is estimated that they range from 1.2 to 1.4 grams per kilogram per day. This can even increase to two grams for strength and endurance athletes who train at high frequencies. Note, however, that a high-protein diet can only be maintained for six months a year. Excess protein in a “protein and sports nutrition” context can promote kidney problems. The optimal intake is 1.6 grams per kilogram per day. This amount even allows you to gain muscle mass.
Proteins and sports nutrition: When should you consume your proteins?
The American College of Sports Medicine (ACSM) provides athletes with guidelines on the necessary protein intake and timing. This ensures that these nutrients are consumed throughout the day. Intakes should occur at the end of workouts (30 minutes to two hours afterward) and approximately every three to five hours, as needed.
