Scientists have extensively researched the necessities of protein
intake, and in recent years, they have begun to agree on some fundamental. But,
further researches are necessary to get the full perception of this vital food
ingredient. However, people’s understanding tends to be frequently influenced
by different media and the so-called scientists. Consequently, athletes are
indecisive to fix the amount of protein they need to keep themselves fit.
Importance
of protein in diet:
Protein is the most important element of diet since it plays the
prime role in building and repairing body cells. It is also essential to keep
the body cells functional. Proteins are created from 20 different kinds of
amino acids in a certain proportion. Those 20 types of amino acids remain in a
balanced proportion in good proteins. Different kinds of protein take part in
different body functions – some make tissues, cell membrane, and muscle, while
others make enzymes. Some amino acids create heat during physical exercises.
Do athletes
need a lot of protein?
In the last two decades, through many a scientific study,
scientists could measure out the protein intake in the body metabolism during
exercise. Scientists also monitored the balance of protein in the bodies of
athletes. Endurance Athletes going through heavy training need to compensate
even a small amount of energy loss and to assist in the repair and recovery
process after exercise. Strength Athletes, who want to build their muscles and
increase muscle function, need even greater amount of protein at the beginning
stage of very intensive resistance exercise. But, a strength athlete’s muscles
appear to become accustomed to the stress of resistance exercise, so a
well-trained athlete does not need protein much more than a common healthy man.
However, teenagers need more protein for their physical growth. The
distribution of protein requirements for different types of athletes can be
found in different online/offline sources.
Do athletes
have to eat a lot of protein-rich foods?
Since athletes require higher amounts of protein than the
sedentary individuals, some questions come to the front. Do they need to change
their eating habit to increase protein intake? Or, do they need to take only
the protein-rich foods? Or, do they need protein supplements? Typically,
athletes burn extra body fuel during exercise, so they can eat much more
protein-rich food than sedentary persons. Many a dietary survey shows that even
the strong athletes need only little extra protein which is 2.0 g/kg body
mass per day. That means the provision of protein-rich food in the menu for
athletes is not well justified from a scientific point of view.
How does
timing and teamwork of protein with other nutrients work?
Recovery after each session of training or race is a crucial issue
for an athlete who is especially busy in the career. Such recovery is a complex
process and associated with compensation of lost body fuel, hydrants, and
repair of tissues/cells. A consistent balance between the breakdown and
rebuilding process of protein in the metabolism is essential for healthy
muscles and tissues. Protein breaks down during exercise and rebuilding during
recovery period so the balance also shifts between. In the body metabolism,
protein remains in its best condition for no longer than 24 hours. Therefore,
the athletes should take care of their protein so that there is supply
throughout the remainder of the day and just after an exercise. Protein intake
immediately after an exercise seems to be at its height if it is accompanied by
carbohydrate. Carbohydrate boosts the secretion of the hormone insulin and in
turn hormone insulin enhances protein intake. A snack rich in both protein and
carbohydrate is essential after a training session for repair and adaptation of
muscles. This kind of food provides carbohydrate to use as fuel for the
restoration of glycogen level in muscles. The following foods or snacks can
achieve this cooperation between carbohydrate and protein:
- Flavored dairy product
- Flavored milk drinks
- Fruit smoothies
- Liquid meal supplements (e.g.
Sustagen Sport)
- Sandwiches with meat, cheese,
chicken or spread fillings
- Breakfast cereal and milk
- Sports bars
- Sports bars.
Protein intake on daily basis less than 2 gram per each kg of body
mass in a healthy person generally does not show any side effects. There is
little information about the side effects of Protein intake more than 2 gram
per each kg of body mass. However, protein intake in greater amount may cause
loss of extra calcium through the urination process. Consequently, bones of an
athlete may become weak. This is true for the female athletes who take low
energy and do not menstruate. High level of protein in the diet also may
stimulate kidney diseases.
Firstly, high protein intake may also increase expense. Secondly,
consumption of animal protein may increase the fat intake since animal food
(such as meat and milk) contains high percentages of fat. Thirdly, the higher
amount of protein in metabolism increases the demand for fluid. Lastly,
concentration on protein intake can result in omission of other vital nutrients
such as carbohydrate, vitamins, minerals or fibers from the food supply.
Can athletes have insufficient protein?
While the majority of athletes take more protein than required,
yet there are some athletes who do not take adequate amount of protein. Brief
descriptions of this kind of athletes are given below:
- Athletes who take low energy in
diets and who wants maintain body mass/body fat at a lower level,
especially those who are going through food austerity in order to lose
extra weight in a rapid speed.
- Athletes limiting dietary selection,
particularly those who omits a number of foods from the diet. Eaters who
are very selective in food choices, or people with high allergies, or
people who are intolerant to certain foods. Sometimes food supply becomes
restricted or may be controlled in a different place. Athletes who take
foods very highly rich in carbohydrate or takes unbalanced vegetarian
diets also may also decrease protein intake. Athletes with problems in the
digestive system, or who take fashionable cuisine are also vulnerable to
the risk of inadequate protein and other nutrients.
If low protein intake continues for a significant length of the
period, the amino acids of muscles would begin to shift to other purposes in
the body. That may result in weaker muscle. In the long run, it may decrease
stamina and the athletes may fail to gain optimum result from exercise.
Which square
measure the simplest foods to produce protein?
The following table offers samples of several basic foods that
give 10gms of super molecule per serve. Many folks eat meat (e.g. beef, pork),
poultry (e.g. turkey, chicken) and farm product (egg, milk or milk food) as
sources of protein. These foods are preferred because it is thought to contain
a great amount of protein with the balanced proportion of all 20 types of amino
acids, which in turn, helps rebuild and repair muscles. But, foods such as
rice, wheat, peas, lentils, nuts can also be sources of protein. All 20 types
of amino do not exist in an individual type of vegetable proteins. But,
vegetable proteins can also be sources of amino acids in balanced proportion if
taken in the mixture of those foods. For example, bread, rice, corn, cakes
eaten with pulses (peas, lentils, nuts, etc.) can provide 20 amino acids at the
same time. Because, the previous type of food contains some amino acids, which
are absent in the latter and vice versa. So, taken together they can be the
ideal sources of protein intake for the vegetarian athletes. However, all types
of athletes should take vegetable protein besides animal protein.
Are increased protein supplements useful?
Generally, athletes will get all type of required protein from a
mixture of foods. Occasionally, protein supplements can be expensive and/or
difficult due to price hike or supply in lesser amount in the market. Moreover,
processed foods, for example, powder milk seems to provide larger amount
protein but lacks in some vital nutrients. All sources of protein are not
needed in athletes’ diet. Extra cost for diet is not necessary. The balance of
food ingredients can be achieved if both protein and carbohydrate are taken
together. Some homemade food can also supply necessary protein and carbohydrate.
Can increasing protein intake lose
weight?
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