Protein forms the basis of all life. Proteins, as proteins are also known, are among the essential nutrients. Proteins take on a multitude of important functions in the human organism that are of great importance for human health and performance. The human body is not able to store proteins. For this reason, these must be constantly supplied to the organism with food. The proteins that are so important for human life are contained in products of animal origin such as fish, meat and dairy products, as well as in foods of plant origin such as soy products and legumes.
Lose weight through protein
Protein diets are suitable for losing weight, the best known are the Atkins diet, the low carb or the low fat diet. The basis of these mentioned diets lies in a protein-containing cost. Proteins have the positive property of filling you up better and keeping you full longer than foods with a high carbohydrate or fat content. The strong satiety effect is attributed to the hormones. The addition of protein with food stimulates the production of the body's own satiety hormones. Depending on the type of protein (whey or casein protein) there is a difference in the release of the satiety hormones.
By and large, proteins contribute to a much greater feeling of satiety than fats or carbohydrates. And this although basically less food energy is consumed over the entire day. If you want to go on a diet, low-fat proteins are ideal for you. These have the positive ability to drive the desired weight reduction due to their negative energy deficit. In addition, a higher intake of protein during a diet makes perfect sense, because protein is significantly involved in building muscle. Building muscle is always associated with a higher consumption of calories. The higher this consumption, the easier it is to lose weight.
Protein can be crystallized from foods of both vegetable and animal origin. This protein is usually in the form of powder. This can be used to mix delicious protein shakes that are low in fat and low in calories. By increasing the protein content in the daily diet to around 2 g per kilogram of body weight, everyone can achieve their goal of losing weight much more easily.
In addition, protein helps to support the development of the shaping muscles after a training session, which in turn results in a higher consumption of calories.
Build muscle thanks to protein
However, the intake of protein alone is not enough to permanently build muscle. Regular and intensive strength training is required for this. However, this training stimulus can only be converted into muscle building by the body of the person exercising if it is supplied with sufficient quantities of proteins. Protein is the basis for building muscle. Therefore, protein products in particular as shakes or in the form of bars are very popular with bodybuilders and strength athletes. This is because the protein can help build muscle quickly, especially immediately after training. Protein powder has the advantage that the human body is able to absorb these nutrients relatively quickly. It is therefore recommended that you always drink a protein shake immediately after training. Even on days when there is no training, care should be taken to ensure sufficient protein intake.
However, since proteins alone are not sufficient for building muscle, regular strength training must be carried out. This training stimulates the stressed muscles. If the muscle stressed by constant training is not used to these growth stimuli, it needs a period of getting used to. During this phase, the individual muscle fibers begin to grow in thickness, which leads to muscle building. In order for this structure to progress steadily, proteins are extremely important. For example, about 2 g of protein per kilogram of body weight should be supplied to the human organism per day.
Get muscles with protein
Not only bodybuilders or strength athletes have an increased need for protein. Endurance athletes also need more protein, the requirement is estimated at between 1.2 and 1.7 g per kilogram of body weight. If the organism does not get enough protein with the daily diet, it falls back on the body's own protein reserves. The body's own protein is located in the muscles, for example. When muscle mass is reduced, performance can be impaired.
In order to counteract this effect, endurance athletes should not only ensure that they are supplying their body with sufficient energy-rich carbohydrates, but also high-quality proteins. The consumption of is very suitable
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low-fat dairy products
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Legumes
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Skimmed milk
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Turkey meat
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Quark.
Strength athletes can help protect against muscle breakdown by getting enough protein.
As a result, the consumption of proteins for endurance and strength athletes is of crucial importance in order to ideally protect muscle development.
Different types of protein
There are different proteins that have different modes of action. For example, the whey protein can be absorbed relatively quickly by the human organism and supply it with sufficient amino acids. The casein protein is only gradually absorbed by the body. This has the advantage of a long-term supply of the same with amino acids.
Whey Protein
The easily digestible whey protein is popular with strength athletes before and after the training session. This protein is also known as whey protein. The individual muscle cells are quickly supplied with amino acids. There are differences in whey protein in the breakdown of whey hydrolyzate, whey isolate and whey concentrate.
Whey concentrate scores with a protein content of up to 85%. In addition to protein, it also contains minerals, small amounts of lactose and fat. In addition to a large number of amino acids, important ingredients of whey protein are the minerals biotin, folic acid, niacin and pantothenic acid as well as important vitamins. These help support the metabolic processes and strengthen the immune system.
Whey Isolat offers a high protein content between 90 and 96%. Lactose and fat are barely 1%. For this reason, whey isolate is much purer and impresses with its higher value for the athlete. Whey isolate can penetrate the body faster than whey concentrate. Due to its low lactose content, it is also much more digestible and can be consumed at breakfast.
Whey Hydrolysat forms the starting point for the two aforementioned products. Enzymes are added to whey protein hydrolyzate. The protein broken down in this way has the highest bioavailability of the whey protein. The whey protein hydrolyzate is completely available to the human body after just under a quarter of an hour. Whey concentrate needs at least half an hour for this.
Casein Protein
Casein protein as part of a diet has the main advantage that it has a high satiety effect. Casein can be used as a meal replacement in diets. If intensive training is carried out, casein can ensure that muscle breakdown is prevented at night.
Egg Protein
Egg protein is considered a competition protein. The egg protein reduces water retention under the skin and can therefore contribute to better muscle hardness. Egg Protein enables a long-lasting supply of the individual muscle cells with amino acids, which largely supports muscle building. Thanks to its richness in L-glutamine and BCAA, it ensures rapid regeneration and can prevent muscle breakdown as a result of too hard training.
Soja Protein
The protein of a vegetable nature is free from lactose, cholesterol and gluten. Despite the fact that soy protein is a vegetable protein, it offers the same qualities as milk protein. In soy protein, essential amino acids are present in higher doses than in peas or wheat, for example.