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Protein Supplements

Why does the body need protein?

Protein is an important nutrient comprising amino acids that are necessary for muscle growth and various other functions of the body. When the food is digested and absorbed in the body, protein is broken down into individual amino acids. These amino acids help body to manufacture tissue and the enzymes required for metabolism.

Everybody needs protein. But the strength trainers need more protein than that of endurance athletes. The amino acids in protein can be divided into two parts- non essential amino acids and essential amino acids.

Non essential amino acids are those which the body can easily synthesize from the daily eaten foods. The essential or indispensable amino acids are those which can not be synthesized and therefore they must be obtained through the daily diet. Your muscle tissue can not be built without protein and therefore your diet must include approximately one portion of protein with every meal.

Following are the important roles of protein in the body:

Protein sources

Certain specific foods such as fish, beef and chicken, Lean Meats, Egg Whites, Turkey and Tuna Fish (and other seafoods) and dairy products have abundance of protein.

Milk is the source for two primary proteins-casein and whey protein. Whey protein is separated out through the process of turning milk into cheese. Whey proteins are considered to be high quality and nutritious dairy proteins. The process of cheese production causes separation of liquid whey from the 'curd' or casein. The whey proteins are then extracted from the liquid whey. The value in providing branched-chain amino acids is higher in whey protein.

Protein requirement for strength trainers

The increased uptake of amino acids from the bloodstream gets stirred up through heavy strength training. These amino acids are then transformed into new contractile muscle proteins, actin and myosin. In order to build muscle, your protein intake should be adequate. To build muscle, you must be in a positive nitrogen balance which means that your protein intake should be more than that you release. You will achieve slower gains in strength, size and mass in spite of hard training if your protein intake is inadequate.

However, no linear relationship exists between protein intake and muscle growth. Merely protein intake is not enough for muscle growth as the intensity of training (i.e. the training stimulus) and your genetic potential also influence it. Practically the body can become used to changes in protein intake.

According to a study, the requirement of dietary protein per kg body weight in advanced strength trainers may be 40 per cent less than that in novice strength trainers.

The study recommends protein of 1.4-1.8 g/kg body weight/day 10, 20 for strength trainers in comparison to the Recommended Daily Allowance (RDA) of 0.75g/kg body weight/ day.

How much protein should be taken?

You can't become stronger or muscular merely with the with the consumption of over 1.8 g protein/kg body weight/ day. Since no linear relationship exists between protein intake and strength or muscle size. According to a study, the increase in muscle mass can be same in the athletes consuming either 1.4 g/kg body weight/ day or 2.3 g/kg body weight/ day. Those having the higher protein intake can not hope for any further benefits. Therefore when you reach at your optimal intake, additional protein can not be converted into muscle.

How to meet the requirement of protein?

Majority of protein should be extracted from foods instead of supplements. The biological value (BV) in animal sources like chicken, turkey, fish, lean cuts of meat, low-fat dairy products and eggs is generally higher that in the plant sources such as tofu, quom, beans, lentils, nuts and cereals.

You can get a good variety of amino acids and better range of other nutrients such as fibre, vitamins, minerals and carbohydrates with the consumption of a blend of animal and plant sources.