As we have already seen, there are different TYPES OF PHYSICAL EXERCISES, for example, those in which we use force as in the case of bodybuilding (anaerobic exercise), and others where there is a greater resistance effort such as athletics (aerobic exercise)).
This means that our nutrient needs will not be the same depending on the sport we practice.
So, from the point of view of protein metabolism, we will have to incorporate an adequate amount of PROTEIN into our body.
Either to recover the losses generated by metabolic processes in endurance sports or to maximize muscle development in strength and power sports.
And as I mentioned before the issue of protein metabolism, I think it would be good to review this a bit, before answering the questions at the beginning (I assure you that it will help you better understand the issue).
THE METABOLISM OF PROTEINS
In case you don’t know, proteins are made up of amino acids. After ingesting any source of protein, it is divided into individual amino acids.
Of which human uses about 20, and that our body already knows how to identify each of them.
This forces me to make a statement that will help you understand the complexity of the matter.
In theory, you could cover 100% of your daily protein intake with supplements if you really wanted to; but this way and everything would not reach you to cover the needs of each amino acid from this source.
It is understood, no? I want to say that, although protein consumption is important, it is even more important to meet the needs of amino acids from the sources of proteins we consume since these are obtained from those proteins.
That is why it is clear that not only do you need to consume a certain amount of protein, but these must have a varied origin to meet the incorporation of the necessary amino acids.
And as the body is basically going to use the amino acids generated by the digestion of proteins; It is important, again, to build your protein diet from a mixture of DIFFERENT PROTEIN SOURCES.
Such as beef, chicken, fish, and eggs, and if you wish along with your Whey Protein shakes (so are known as whey protein supplements).
HOW MANY PROTEINS TO CONSUME ACCORDING TO SPORT?
HOW MANY PROTEINS TO CONSUME IN RESISTANCE SPORTS?
According to the theory, endurance athletes require a small increase in the amount of protein consumed daily, reaching a result that can range between 1.2 and 1.4 grams per kilogram of weight.
Which turns out to be quite superior with respect to the 0.8 gr/kg daily, which corresponds to a person without training or rather sedentary.
Why is it important to maintain a slightly higher consumption?
As we saw in the article on carbohydrates and training; If the exercise is long-lasting, glycogen deposits decrease and the body begins to obtain energy from the breakdown of fat and protein.
Basically starting from branched-chain amino acids such as leucine, valine, and isoleucine.
The purpose is to prevent its deficit and the consequent appearance of a picture of central fatigue and muscular catabolism.
HOW MANY PROTEINS TO CONSUME IN SPORTS OF FORCE AND POWER?
Within this group, we must mention two types of practitioners: the newly initiated and those who have been for years.
Those who just start with these types of workouts require diets that are around 1.5-1.8 grams per kilogram of daily protein weight and even more.
If they are in a period of growth, they can even reach up to 2.2 gr/kg of weight in healthy people.
However, for those who have been training for years, the requirements tend to be lower because they do not continue to manufacture muscle at the same rate but only seek to maintain physical fitness, in this case, if they apply between 1.8-1.0 gr/kg daily.
Now, it should be noted that when we seek to increase muscle strength and/or hypertrophy, we must take care of the type of protein we eat.
If it degrades rapidly in the gastrointestinal tract by metabolizing itself in its individual amino acids, it will quickly become saturated at the cellular level, so the body will degrade it before it is used to create muscle tissue.
Therefore, and in this sense, it is important to ingest slowly absorbed proteins to avoid cell saturation.
THE PROTEIN CONSUMPTION BY SUPPLEMENTS
How many scoops should you take from your protein supplement? Well, let me tell you there is no definitive answer.
If you ask yourself “ What is the amount I should take from my protein supplement? “It is practically the same as asking how much chicken, meat or fish you should eat.
This is given, first of all by the concentration of proteins per 100 grams of powder that the supplement has.
Secondly, and as I said before, you should not base your protein intake exclusively on a supplement, but you can calmly count them to add it later to the amount of meat you eat.
That is why it is important that you check the actual percentage of proteins that the powder has or the nutritional picture. Not all dust is protein.
THE CONSUMPTION OF PROTEINS WITH CARBOHYDRATES
To close now that I answered your questions, I would like to touch on another important issue.
In order for the level of utilization of these amino acids to be optimal, the body needs the collaboration of insulin.
So, to make the absorption process as efficient as possible, we must incorporate a good source of carbohydrates along with proteins.
Why? To increase blood glucose levels and thus generate the induction of insulin release, being a vital process after training when glycogen stores and the proteins consumed must be recovered.
Obviously, the market already offers products in the form of protein supplements that have a formulation suitable for this purpose.
But it is a good thing to keep in mind to put together a proper post-workout meal, which is rich in Carbs and Proteins.
AND WATER CONSUMPTION?
Finally, an important point if you have already decided to increase your daily protein intake.
By eating more protein-rich foods, the body will need more fluid to avoid overloading the kidneys and to easily get rid of protein metabolism products.
For this reason, you must accompany your diets with consistent water consumption. At least, about 2.5 lt daily to make sure you cover all the needs and leave nothing to luck.
I hope you found the article useful, and any questions you can leave in the comments area.