http___awordonnutrition.com_hw-category_health-wellbeing_protein_.xml
http___fitlook.net_vaznost-proteina_1.xml
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Whey Protein is made from milk and contains all essential amino acids. It is digested quickly and readily available to muscles. This makes it a popular choice for athletes immediately after a hard session when they are most receptive to repair and growth. Casein Protein is made from milk and contains all essential amino acids. Where it differs from whey protein is the rate at which it is digested and absorbed. Casein is absorbed 4 times slower than whey, which makes it an ideal protein to consume before going to bed. This may result in efficient building, repair and maintenance of lean muscle mass. Whey and casein both come from milk and contain all essential amino acids. The key difference is the rate of absorption. Whey proteins provide the highest biological value of any protein as your body absorbs and uses whey protein more effectively than other protein. Casein is digested more slowly and tends to be consumed before bed when athletes are trying to maintain muscle mass. Protein powders should be used to provide nutrients that your food diet does not provide. If you consume adequate amounts of protein through your diet, protein powders may not be necessary. Scenarios when protein powders are useful are when access to quality protein is limited, such as during travel, or recovery from heavy exercise is a priority and food sources of protein are limited. High protein diets are growing in popularity but are often taken to extreme. A protein rich diet is important, including regular feeding of protein throughout the day, maybe in 4-6 meals. This is especially important in research currently emerging in ageing populations. As ever, it is important to ensure that increased protein does not replace other vital nutrients in the diet. In summary, it is a protein rich diet that is required, NOT a high protein diet per se. Protein itself does not remain a magic bullet on its own. One method is to look at the biological availability of a protein, i.e. the amount of protein absorbed and used from a protein source. Proteins from certain foods are worth more than the same amount from other foods. All proteins are ranked in terms of their biological value. Eggs, cows milk, fish, chicken and beef have the highest biological value. Amino acidsare the building blocks of proteins. There are 20 different amino acids but only 8 of these are essential. These amino acids have to be ingested through food every day. Amino acids are involved in nearly every bodily function. Animal sources of protein are complete proteins. They contain all essential amino acids. Animal sources of protein are generally considered high fat so it’s best to choose lean sources such as fish, turkey and chicken the majority of the time. On the other hand, plant sources of protein are incomplete proteins. They tend to be missing one of more essential amino acid. To achieve a balanced amino acid intake, a variety of sources of plant proteins need to be eaten throughout each day. Plant proteins have the benefit of being high in fibre and low in fat.
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Proteini, točnije sastavni dijelovi proteina zvani 'aminkiseline', bitna su komponenta praktično svake stanice organizma. O protinima ovisi ispravno funkcioniranje i rast stanica imunološkog sustava, kože, kose i mišića. Prečesto se događa da ljudi koji provode dijetu mršavljenja smanje unos protina, nastojeći smanjiti unos kalorija i izgubiti na težini. To za posljedicu može imati pomanjkanje proteina koje ne samo da je štetno po zdravlje, nego u vašem organizmu može izazvati neravnotežu hranjivih tvari te naposlijetku dovesti do povećanja tjelesne težine. To se obično naziva 'yo-yo' efektom. Proteini se moraju stalno uzimati putem hrane. Kod nedostatka proteina tijelo počinje trošiti vlastitu proteinsku supstancu, a to znaci da dolazi do gubitka snage, kondicije i radne sposobnosti. Zapravo, životno nisu samo potrebne bjelancevine nego i aminokiseline, koje su gradivni dijelovi proteina. Aminokiseline, koje su medusobno povezane peptidnim vezom stvaraju tisuce razlicitih proteina. Danas poznajemo dvadeset tri aminokiseline, a njih osam nazivamo esencijalnim aminokiselinama. Za razliku od drugih tijelo ih ne može samo proizvesti i zato ih moramo unositi hranom ili dodacima prehrani. Da bi tijelo učinkovito iskorištavalo i sintetiziralo proteine, moraju biti prisutne sve esencijalne aminokiseline u pravilnom omjeru. Biološka vrijednost tj. kakvoća prehrambenog proteina rezultira iz sadržaja esencijalnih aminokiselina i sposobnosti resopcije. Da biste izašli iz opakog 'yo-yo' kruga, svojem tijelu morate osigurati uravnoteženu količinu hranjivih tvari, od kojih su upravo proteini među najvažnijima. Optimalni dnevni unos proteina kreće se od 50 do 70 grama za žene, do najmanje 70 grama za muškarce. Postoji lak način za održavanje optimalne količina proteina koji su vam svakodnevno potrebni: na svaki kilogram tjelesne težine potrebano vam je minimalno 1 gram proteina, do 1,5 gr ako ste aktivniji. Dakle, ako ste teški 60 kilograma, potrebno vam je približno 60 grama proteina dnevno, ili 90 gr ako ste aktivniji. Profesionali sportaši zasebna su kategorija što se tiče unosa proteina. Potrebe za proteinima povećavaju se pri aktivnostima zbog povečane izmjene tvari i razgradnje proteina pri opterečenju. To znači, za atletičare s tjelesnom težinom od 80 kg potrebno je optimalno 160 g proteina. Kako se tijelo ne bi opterečivalo s takvom kolicinom mesa ( 30 g nemasnog mesa ima 7 grama proteina), potrebna je dopuna prehrani, a to su proteinski dodaci. Ostvarite optimalan unos proteina uz Formulu 1 i Formulu 3 ( proteinski dodatak u prahu )i zauvijek izgubite na težini i izgradite mišičnu masu.