The word “protein” is derived from the Greek language and means ”of primary importance”. If you speak to strength athletes -bodybuilders in particular, most would agree that protein is very important in their diet.
I am going to examine the evidence for the claims that protein is essential in building size and strength, and aim is to give you some guidance on optimal intake, according to moderne research.
Protein is required for many important functions in the body. These include the growth and repair of body tissue and the production of enzymes and hormones. Protein come from 2 main sources in the human diet, either animal or plan:a) animal protein are classified as “complete proteins” because they contain all the essential amino acids in the correct proportions. One problem with animal protein is their high fat content. Common forms of animal-based proteins that are found in nutritional supplements include whey (ON Classic Whey Protein – 5lbs Chocolate), casein (ON 100% Casein Protein – 4lbs Chocolate Supreme), and bovine colostrum (Naturade Symbiotics Colostrum Plus Caps, 240 Capsules). Some research has found these to be effective for athletic performance.
Plant proteins are often, but not always, incomplete proteins, as they they may lack some of the essential amino acids. However, by combining groups of foods, this limitation can be overcome. Soy protein (ON 100% Soy Protein – 2lbs Vanilla Bean ) is a good example of a plant protein that is also complete protein. The key to calculating effectiveness of protein is measurement of the amount of nitrogen that is retained and/ or excreted. This is often reffered to as nitrogen balance.
Endurance athletes would appear to have greater requirement for protein than averege person. An endurance athlete may require somewhere in the range of 1.2-1.8g/kg/day. Strength athletes also have increased requirement for protein intake although some athletes consume well over what is actually required or is effective. They require somewhere in the range 1,8- 2,4/kg/day. Any increase in protein intake would require an increased CHO intake to avoid the formation of ketone bodies and acidosis.