September
29
08:30
Sport // Diets

The protein minimum and optimum protein in sports

protein at least a minimum amount of protein, which allows you to maintain nitrogen equilibrium in the body (nitrogen is a very important element for all living beings, since it is a part of all amino acids and proteins).It is established that during fasting for 8 - 10 days in the body of the protein is cleaved constant amount - about 23.2 grams (for a person weighing 70 kg).However, this does not mean that the dietary intake of the same amount of protein will fully meet the needs of our body in the component supply, especially in sports.The protein is only able to maintain a minimum basic physiological processes at the proper level, and that a very short time.

optimum protein - it is the amount of protein in the diet, which fully satisfies the human need for nitrogenous compounds and thus provides the necessary components recovering after strenuous exercise muscles, maintains high efficiency of the organism, contributes to a sufficient level of resistance to infectious diseases.Optimum protein for t

he body of the adult female is about 90 - 100 grams of protein a day, and at regular intensive sports that can exponentially increase significantly - up to 130 - 140 grams per day or more.It is believed that for optimum performance of protein per day during exercise for each kilo of body weight in average, requires delivery of 1.5 grams of protein and higher.However, even under the most intensive operating training in sports of protein should not exceed 2 - 2.5 grams per kilogram of body weight.If you visit a sports or fitness club with purely recreational purpose, the best protein in your diet should be considered is the amount that provides intake of 1.5 - 1.7 grams of protein per kilogram of body weight.

However, compliance with the minimum protein and protein optimum in sports is not the only condition for nutrition, providing regenerative processes in the body after strenuous workouts.The fact that dietary proteins may differ significantly in their nutritional value.For example, optimal for the human body in its amino acid composition are animal proteins.They contain all the essential amino acids necessary for growth and quick recovery of muscle tissue in sports.The proteins contained in plant foods contain very small amounts of certain essential amino acids are characterized by a complete absence of some of them.Therefore, when sports will be the optimal diet, which necessarily include meat and dairy products, eggs and fish.

Thus, based on the accounting value of protein and low protein optimum should try to ensure your body components indispensable in sports.

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