The Importance of Using Protein

The Importance of Using Protein 

Body building, being in the top row among the hardest sports branches:

1-For intense weight exercises throughout the year that are very painful (remember "No pain, no gain"),

2- To pre-competition very strict nutrition programs, which are applied to astonish even the strongest people Is indebted.

Unfortunately, it is also a bit costly to get to a good position. It is necessary to get a high quality, high protein (whey protein) throughout the whole year and before the competition, and even when the carbohydrate and fat are reduced before the competition, the protein intake must increase dramatically so that the athlete will lose his muscles ...

For example, a competitor who is 80 pounds a day will be able to win at least 250 gr. Protein. Otherwise, the body can not remain anabolic and the catabolic state (that is, the body starts to spend itself, the muscles will not grow as long as it remains), which is definitely undesirable.

As a result, I am paying attention to getting this amount at least as someone who is preparing for the upcoming competition.

I would like to explain here a bit more by giving examples from my own. Especially in the "diet period" (during the last 2 months) I am putting it to be an example of a meal list that shows the nutrition scheme that I have been following carefully:

• 5 pm, snack: 30 gr. Lactose, sugar, etc. Hydrolyzed whey protein (called "hydro whey", brand I use: Optimum Platinum Hydro Whey)
• 7 o'clock, breakfast: 12 egg whites, 60 gr. Whole wheat rice, or 3-5 slices of rye bread, salad, diet drink (unfortunately the "diet coke" is unfortunately a very dietary choice) I am using diet lemonade from time to time and the diet is not easy but I can recommend lemonade.
• 10:00, snack: 60 gr. Optimum hydro whey.
• 12:00 noon: 230-250 gr. Chicken breast, salad, Antep crushing (I get a bit of olive oil and a dry chicken breast as well as a good quality fat), 1 slice of bread, water, diet drink.
• 15:00 snack meal: 45 gr. Protein 20 gr. Carb containing beverage.
• 18:30 snack meal: 45 gr. Protein 20 gr. Carb containing beverage.
• Dinner at 19:20, dinner: chicken or egg or (500 to 750 gr.) Barbecue (beef), salad, diet drink.
• Evening before bed: 60 gr. Hidro whey protein
• Along with these, at least 3 times a day during the night and when driving and during training, an average of 8 gr. I took care to take the BCAA amino acid.

When examining the above diet, it is noted that almost always consists of protein powder and amino acids which are the building blocks of the protein.

When we compare a young man who does not work with an old man who does not work, the young man has more cases. Why? Because, as we age, the protein ratios of the body drop down rapidly, to say the average value, only 70% of the young protein is present in the elderly.

Protein-deficient nutrition, as all doctors say, does not weaken one's immune system, it is a fact that increases the fat level, speeds up the aging process and accelerates muscle loss.

Proteins are substances found in the body. Particularly in body builders, the biggest task in repairing damaged cells after training falls on proteins. The body needs extra protein for this healing period (the more muscle cells are forced during training, the more the worn muscle cells develop during repair). Apart from this, the protein plays a role in protecting against the diseases in the body by forming "antibodies" (Antibody: the formation which plays a role in the defense of the body.) And at the same time the tissue is the source of the amino acids which are necessary for repair and growth.

The protein is naturally found in animal (meat, eggs, etc.) or plant sources. However, good industrial protein sources: skimmed milk powder, gelatin and whey.

Proteins are composed of about 20 different amino acid combinations. Just like in fat and carbohydrates, proteins are composed of oxygen and hydrogen atoms. Proteins, however, contain nitrogen as a different feature, which is what regulates their health-related structures.

An ordinary person who develops the body in a natural way, at least 20-30 gr. [However, if the amount of protein taken at one time is too high, it will not work to get excess protein in one single session because the ability of the body to absorb it is limited.] And those who want to improve should increase this number with more intermediate meals.

A topic that many bodies agree on: 100-120 gr / day. It is impossible to develop by taking protein. For this reason, the safest and easiest way to get excess protein is to use whey proteins. (I think whey protein is the most recent point in protein support products today.)

"These whey proteins we constantly see in commercials and their derivatives like casein whey etc. What are they suitable for me? "Hundreds of questions arise, and producers want it. The bigger the product fan and the more consumers they sell, the more likely they are to believe that each genus and genre separately need it.

For example, to increase consumption, pictures like My Men's Health are often used. In 3 months, it is said that it is in the form of before - after, and that the event is entirely using its own products, and this can sometimes be completely true.

The athlete goes in the same way as it is in 3-6 months, but it is very important that this athlete has a sports history, it is almost impossible for someone who has not played sports in the same kilo lifetime.

Clinical studies have shown that whey proteins increase plasma leucine (the most essential amino acid in growth) rapidly to higher values ​​than casein proteins. In addition, it is known that protein derivatives, such as casein (casein) (casein), which are slow to blend into the blood, do not show the antioxidant effect of whey proteins.



The attainment of critical cellular levels in the catabolic process of each muscle cell also plays an important role in the identification of whey proteins as superior proteins.

Today's research results show that whey proteins are always supported in this race. In a 6 month study, an extra 60 gr. In subjects receiving isolated whey protein, there was a visible decrease in insulin and cortisol levels after 6 months. In addition, the subjects in the group fed with protein appeared to have more fat than the subjects in the diet-making group only by calculating calories.

The latest research on Whey proteins is J.J. High FLRG (Follistatin-related genes) levels have been observed in people who exercise and use whey protein, as reported by Hulmi and published in the European Journal of Applied Physiology in January 2008. FLRGs, myostatin binning proteins, have demonstrated that they myostatin activity . This is a very important aspect of muscle building.

The filtration process determines the degree of purity of whey proteins. In general whey proteins are sold in powder form and are either concentrated or isolated. Concentrated whey protein powder is 80% pure and isolate forms whey powder is 93% pure. If you are looking for the most accurate whey for the anti-catabolic process (which is logical), the answer is isolate whey protein powders.

It is now evident that if we count some features that make the isolated wheat unique, for example, it increases the glutathione values ​​lost during training, which are directly influenced by muscle functions.

Isolated whey has cellular GSH [Glutathione-cystine Transhydrogenase: There is a positive effect on the immune system, GSH is required for lymphocyte profiling which plays a role in the development of various immune responses. Cystine, an amino acid that turns into cysteine ​​(cysteine) at the entrance to the cell, helps coordinate the response of lymphocytes and macrophages (specific white blood cells) in the immune system (immune system).

The high-level GSH-building cystine and glutamylcysteine ​​in whey protein isolates have been shown to induce GSH formation in cells, which in turn helps reduce oxidative damage following severe physical activity. GSH is essential for lymphocyte profiling, which plays a role in the response of the immune system.

However, the amount of GSH is known to play a role in diseases such as Parkinson's, AIDS, Cancer, Alzheimer's, Atherosclerosis, Cataract, Cystic Fibrosis and in diseases like aging. At the same time, whey isolates have also been shown to reduce the overtraining of weightlifting athletes.

In recent years, "microfiltered whey protein isolates" with even higher quality whey proteins than their isolates have been marketed as high-tech biologically active sub-fractions as immunoglobulins and growth factors preserved.