http___ampfitness.com_protein-intake-can-help-keep-muscles-properly-maintained_.xml
http___fitlook.net_vaznost-proteina_1.xml
1.1 2.1 3.1 3.2 4.1 4.2 4.3 5.1 5.2 5.3 6.1 7.1 8.1 9.1 10.1 11.1 12.1 13.1 14.1 15.1 16.1 17.1 18.1 19.1 20.1 21.1 22.1 23.1 23.2 24.1 24.2 25.1 26.1 26.2 26.3 27.1 27.2 27.3 28.1 29.1 29.2 30.1 30.2 31.1 32.1 33.1 33.2 34.1
Resistance training is an important component of a full exercise regimen. And consuming the appropriate amount and type of protein to maintain and build your muscles is just as important to your workout regime. Proteins are part of every cell and tissue in our bodies, including our muscles. Every day our bodies recycle proteins, and the ones we consume in our diet can be used to replace the broken down proteins to help our bodies stay in balance. Proteins contain essential and non-essential amino acids, which are the building blocks for the proteins in our bodies. Because our bodies can’t make essential amino acids, we must consume those amino acids through the food we eat. A complete protein contains all of the essential amino acids our body needs to repair itself and grow. Examples of complete protein sources include meat, poultry, fish, eggs and cheese. While foods such as rice and dry beans also contain protein, they may not have all the essential amino acids that our bodies require. Therefore you should be sure to include both sets of food in your diet to provide an adequate amount of essential amino acids. According to the American College of Sports Medicine, protein can be found in relatively high concentrations in the following: - meats, poultry and fish - legumes (dry beans and peas) - tofu - eggs - nuts and seeds - milk and milk products - grains, some vegetables and some fruits While our bodies tend to better absorb protein that comes from animal sources rather than plant-based ones, even vegetarians can consume an adequate amount of protein as long as their diet includes a variety of plant sources. Here are some protein equivalents, according to the American College of Sports Medicine, found in common foods: - One cup of milk has 8 grams of protein - One cup of soy milk has about 7 grams of protein - One egg has 6 grams of protein - A three-ounce piece of meat has about 21 grams of protein - One cup of dry beans has about 16 grams of protein - An eight-ounce container of yogurt has about 11 grams of protein How much protein do you need? In general, about 10 percent to 35 percent of your daily energy intake should come from protein. If you consume 2,000 calories a day, for example, that would be between 200 and 700 calories of protein a day. You can also calculate your daily recommended intake by using your body weight. The Academy of Nutrition and Dietetics recommends that the average person should consume 0.35 grams of protein per pound of body weight each day to maintain general good health. So a person that weighs 165 pounds should consume an average of 60 grams of protein per day. Muscle mass is built when the net protein balance is positive: muscle protein synthesis exceeds muscle protein breakdown. Research has shown muscle protein turnover is the greatest after a workout. In addition, muscle mass increases over time when resistance exercise – weight lifting or body weight exercises – is combined with nutrient intake. If you want to increase muscle mass in combination with an exercise program, it is recommended that you eat a range of 0.5 to 0.8 grams of protein per pound of body weight per day. In addition, a 165-pound person should increase their protein intake to 128 grams in order to gain muscle mass. The level can generally be met through diet alone, with no need for additional protein an amino acid supplements. When should you consume protein? Protein turnover is accelerated with resistance training and can remain elevated for up to 48 hours for those beginning a new training program. Therefore, it is important to provide enough energy, including protein, to make sure there are enough amino acids available to repair and build new muscle. Multiple studies have shown that protein ingestion after going through a resistance training program stimulates muscle protein synthesis for up to three hours. Research has shown that consuming protein within an hour of exercising has the greatest influence on resistant training adaptations. What proteins should you consider? Whey protein is beneficial in supporting muscle adaptations due to its rapid absorption rate in addition to casein that has a slower and more sustained rate of amino acid absorption over a few hours. Generally, naturally occurring animal proteins contain a 2:1:1 ratio of leucine, isoleucine and valine. These proteins have been identified as providing optimal support of muscle adaptations with exercise training. To learn more about how to get started on your journey to a more active and healthier life, give us a call at 216-236-3674.
1.1 1.2 2.1 2.2 2.3 3.1 3.2 3.3 3.4 3.5 3.6 3.7 3.8 4.1 5.1 5.2 5.3 5.4 6.1 6.2 6.3 7.1
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.