Recent studies have shown that the establishment and maintenance of muscle mass does not require very high protein diets and dietary supplements. All bodybuilders, athletes and active people need the protein that can be added from a sensible "normal" diet, supplementing a small part when building new muscles as part of a body building program.
Many prominent body builders are vegetarians who do not eat huge steaks. High protein diets, diets and expensive protein supplements may be a waste of money.
Of course, all people, especially those who carry out regular training, should receive a balanced diet that includes enough protein. The researchers suggested that active populations should ensure that consumption of 0.8 to 1 gram of protein per kilogram of body weight per day, extreme athletes and bodybuilders twice as much as consumption after training or after or after heavy training.
Eating more protein than this is just a waste of money, turning to protein-based metabolism that could cause kidney disease and other problems in extreme cases at risk.
Often, it is true that the protein can not be stored by the body and the muscle is continuously flipped, and if the amount is not provided in the diet, the body may have to clear the existing muscle mass to build the new muscle. This emphasizes that the protein should be part of every meal, especially for dinner, because muscle repair and accumulation occur at nighttime sleep.
Of course, after extreme sports events such as marathon or very intense gym exercise, when your body is exposed to extreme tension, there are some repairs and rebuilds to do, the extra protein will be helpful, but only one week or. Protein intake during these periods can be increased to 2-3 grams of protein per kilogram of body weight (twice the normal level). After this reconstruction phase, people should quickly restore protein intake to normal levels.
The Australian Sports Association (AIS) is a review of the athlete's protein needs in Australia as part of the Olympic training program, as well as other items of elite athletes, including swimmers, team sports, track and field, boxers and weightlifters. Their conclusions are summarized as follows:
Can athletes and trainers need more protein?
A detailed study of the past 20 years has answered this question.
Heavy-duty endurance athletes may need additional protein to provide any additional energy costs due to their training and contribute to post-exercise recovery and repair processes.
Strength athletes and bodybuilders try to build muscle size and strength that requires extra protein in the early stages of intensive training.
The amount of extra protein required is only slightly greater than the amount required for other generally active populations.
Athletes, young and growing may have additional protein requirements.
The following table summarizes the protein requirements of men and women with more or less sedentaries compared to different types of athletes for various types of activities. Women generally need about 15% less protein than men.
Training athletes should eat protein-rich foods and supplements?
Athletes, weight trainers and bodybuilders need to change their diet to meet the extra protein they need? Do they need to focus on very high protein foods or take protein supplements? Some surveys of bodybuilders and athletes' diets show that many of these people eat more than 2.0 gm / kg body weight per day by eating high protein diets and supplements. It is necessary or wise. The following table shows that 70 kg of athletes can easily get more than 2.0 gm / kg body weight per day by eating a normal diet.
Athletes participating in heavy procedures should eat extra protein immediately after exercise
The recovery process for athletes and bodybuilders is very complex, including rehydration, refueling and repair. General Body and Muscle Protein Metabolism is a constant state of the flux of proteins that break down proteins and maintain and reconstruct proteins and muscle fibers. During exercise, the equilibrium turns to the decomposition of the protein. During the recovery process after the motion program or event, the balance prompts in the opposite direction.
Immediate intake of additional protein after exercise improves muscle remodeling and retention of amino acids, blood flow in structural units or proteins, and usually provides protein balance.