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Protein supplements

About Protein

To understand the importance of protein intake for weight training for people will be useful for a bit technical and get off at the source of all: What exactly is protein? and "the impact it has on us?

Definition Protein:

Protein is a formation of complex organic macromolecules consisting of carbon, hydrogen, oxygen, nitrogen and sulfur. It is one or more chains of amino acids. There Proteins are essential components of all living cells and substances that enzymes, hormones and antibodies. All these are very important for normal operation, the body is necessary. The protein in the diet of animals is essential for growth and repair of tissue and can be obtain food such as meat, fish, eggs, milk and vegetables. Recently, it has added more powerful forms that have developed in Bodybuilding, often used for intensive training to provide.

Definition of amino acids:

From a chemical is an amino acid, an organic compound with an amino group, a carboxylic acid group, and each of a variety of groups with a similar chemical signature of this page. They may be joined by peptide bonds protein to form, or function as chemical messengers and as intermediates in the metabolism (conversion to other useful substances.) They are building blocks of protein in its most basic form. There are 20 kinds of amino acids, of which eight are essential. This means that should be achieved in the diet, because they are not out the body as non-essential amino acids can be obtained.

Definition of branched chain amino acids (BCAA)

Amino acids leucine, valine and isoleucine as "branches" because it has a molecular structure different from his brothers. They are three of the eight "essential" amino acids and are in the diets in an effort to keep the body in an anabolic state supplement (a positive state of growth). The reason they are called branched-chain amino acids is because their structure shows that "branch" of another atom instead of a straight line in the usual pattern. This tends to make more versatile and useful especially for intensive weight training.

BCAA supplementation may support skeletal muscle growth and maintenance to improve the loss fat, energy-saving aid, inhibit protein synthesis and increased protein degradation. There has been some evidence of increased hormone anabolic. For strength training and athletic purposes, it is desirable to keep your body in a state of positive nitrogen balance, which means never missing in the available protein for growth and maintenance. The intake of BCAAs may help this.

Another important feature is the provision of BCAA metabolic conversion to energy for use in times of physical stress of an extensive exercise of the activity. It is a cycle process called glucose-alanine, in which an AACR is released by muscle cells and is divided into nitrogen and carbon broken. Nitrogen is an amino acid called alanine unit. This in turn used for a glucose unit, which is used directly for nuclear energy. The molecule of carbon burned as fuel. In order to maintain levels of blood sugar kept the energy and vitality.

Measurements of quality protein

The biological value (BV):

The value biological (BV) of a protein is a number, how well the body absorb and use a protein source indicated. The higher the biological value comply with source of protein, you, the more nitrogen your body can absorb, use and maintain. This means that proteins with the highest BV of muscle mass gains promote. Whey protein should have the highest BV rating value of 100, while its derivatives bodybuilding supplement seems even greater. Should be taken note that these evaluations of more than 100 BV to be still a matter of controversy, because the method suggests that a score of 100 is an absolute maximum. means for me so that the whole scale change so that their needs are the sources of protein to move in a realistic perspective. But for this article, we suppose that all whey products are classified somewhere between 100 (for the whey protein base) and 159 (for the purest whey protein isolate). It has been said the measurement process is simplified and BV scores over 100 are not realistic, but you can keep these measures as general guidelines.

Qualification Efficiency protein (PER):

The protein efficiency ratio determines the efficiency of a protein by measuring the growth of animals (usually rats). This technique requires the intake of protein and consumed a test that measures the subjects weight gain in grams per gram of protein. The calculated value is compared with the casein, has a default value of 2.7. If the value exceeds 2.7 as an excellent source of protein. Because this test in rats is not necessarily carried out a parallel with humans. It is only a guide.

Net protein utilization (NPU)

Net protein utilization is a similar test biological value (BV), except that is a direct measurement of absorbed nitrogen retention. NPU and BV both measure the same parameters is the retention nitrogen, but the difference that the VB is absorbed by nitrogen and UPN calculated from nitrogen intake is reached.

protein digestibility Corrected Amino Acid Score (PDCAAS):

PDCAAS is based on the amino acid requirements of man. A protein score 1.0 means that the protein sources tested, all the essential amino acids in humans after food meets Agriculture Organization (FAO) and Organization World Health Organization (WHO). This assessment is intended to be the best and most useful factor, but not in the digestibility.

Protein percentage (% P):

The percentage of a source of protein that is the real protein.

Securities available source of protein:

BV protein by UPN% PDCAAS P
Serum 100 3.2 92 1.13 25
WPC 104 3.4 99 1.15 30-80
WPI 159 90 +
Casein 78 2.7 76 1.18
BovCol 3 1.0 49-65
Egg 94 96 3.8 1.17 13 (whole egg) -70 (concentrate)
0.96 am 74 February 1961 38 (grain) – 90 (isolated)

So …

EGO have incorporated science lessons in this article a bit more complicated and interesting. I encourage you, what you put into your body and the effects of what needs to think of you. Part of it was a little difficult to understand, but will help you understand the important role of the protein for us crazy weight trainers.

I used the next section of the main types of proteins in the diverse world of dietary supplements discussed. Since there are so many options out there, I think it is necessary to clarify the meaning of all these actors main. Trends, advertising and bad advice can be a huge negative impact on their health (and wallet). Must be informed and ensure that sound decisions with your diet who are your goals, you can access quickly and securely.

Common sources of protein

Whey Protein First

Serum is a protein fraction of milk for its high AACR is excellent and well-known nitrogen retention. It has a biological value of 100 with a 25% protein and is derived sour milk (a by-product of cheese). Whey is the king of proteins because it is a balanced amino acid composition and complete high Leucine is one of the most important chain branched-chain amino acids. As before, the biological value than whey protein is by ensuring that more of what was discussed and maintained properly digest food. Is quite low in lactose and rapid provisioning breaks a significant influx of amino acids. This makes it is easy to drink and digest and is ideal for a protein drink after training. Many advanced derivatives of this useful protein sources have been developed.

Second Whey protein concentrate

Whey Protein Concentrate (WPC) has a similar biological value of whey protein-based, but contains up to 80% protein per serving, as in a concentrated form. Although low in fat and higher biological value than whey protein and lactose has been isolated (WPI), only a small difference in their ability to promote muscle growth and recovery. This is a convenient shopping with protein high quality, previously denatured and may work better in a mixture with WPI, and not just on their own.

Third Whey Protein

Isolate Whey protein contains at least 90% protein. It is the purest form of whey protein contains almost no lactose and fat, making it ideal for fast low-calorie, high protein intake. WPI products often taste better and are easier to digest, but are more expensive than other proteins and products WPC. It is also possible in the mixtures, the less pure protein sources useful to digest slowly for prolonged release a protein in the body. To avoid denaturation of proteins and a high level of sub-groups (useful and healthy, biologically active structures Reserve) in the concentration and purification processes protein are involved occur at lower temperatures and increasing pH. It is expensive and difficult to achieve this.

Fourth Hydrolyzed Whey Protein

When is a whey protein is the structure of natural protein hydrolyzed denatured strong reduction of biological activity. The hydrolysis process breaks peptide bonds, destroyed the small structures of biologically active serum proteins that are very beneficial role in other body as a protein Pure have deadlines. You can still have a broad composition of amino acids and a high protein content of about 95% protein hydrolysed but not the sub-groups of healthy, including: lactalbulmin alpha, beta lactoglobulin, bovine serum albumin, glycomacropeptide, immunoglobulins, lactoferrin, lactoperoxidase, lysozyme and other substances, all of which antioxidant, anticancer and immune system support functions.

Fifth Ion Exchange Whey Protein

This is a technical process that focuses on positive charges and negative ion properties of whey protein. It is through the adoption of a concentrate of whey protein and working to isolate it through and produced by the ion exchange column with pure whey protein material. This is followed by ultrafiltration methods for purifying and concentrating the protein also allows very high protein content and rapid absorption when ingested. Contains at least 95% protein and a liquid is transparent in its true form. Unfortunately, as hydrolyzed proteins, most sub-groups in the process positive of loss and the chemicals involved.

Sixth Micro-filtration Whey Protein

Micro-filtration is a generic flag in which he used a number of techniques similar to the whey protein particles by filtering high-tech materials such as ceramic filters. The nature of the equipment and the size of the holes in the membrane filter to determine the name of the technique. It is a technology that filters and purifies chemical whey protein at low temperatures resulting from high protein content, without biologically active sub-fractions. Apparently, the superior method of protein high quality extract.

Seventh Casein

Casein is the most important part of milk proteins (the other is, of course, whey protein) and has a biological value of 78. It is the insoluble protein fraction of milk and digested and absorbed more slowly than the serum offers slow but steady consumption of amino acids. This means that it is very advantageous and can help your body in an anabolic state during fasting during sleep or at other times when you can not eat. casein protein has many sub-fractions of active peptides, to get your body intact for the processes of collecting, concentrating and purifying denature them.

Eighth Colostrum

Colostrum is a liquid through the mammary glands of female mammals prior to production of milk produced. It has a high concentration of immunoglobulins, antibiotics and hormones and factors provide important immune and digestive benefits.
The Colostrum is a powder supplement that provides low-fat source of protein, low-lactose anabolic bioactive peptides and other components of support, training Intensive muscle growth and health. The disadvantage is that while it has an excellent nutritional value many of these perks are not in a human body, since it can take with a newborn calf.

Nono egg proteins

Egg protein has a high protein efficiency (PER) and used as a standard or benchmark for quality of protein-protein from other sources. Normally, protein is used in powder form, to reduce the high proportion of cholesterol in egg yolk (about 78%) were found. However, even the egg yolk is rich in protein, vitamins and minerals. whole eggs are a more complete, nutritious food that very high levels of essential amino acids that make a superior source of protein.

10th Soy Protein

Soy is an excellent source of vegetable protein. It is unique because it contains all essential amino acids and is very impressive and eat a complete protein. He has demonstrated that to reduce the formation of free radicals in the oxidative stress of exercise. These antioxidants, which are called isoflavones, also help to fight against things like cancer and not found in whey protein. The alleged disadvantages of soy protein are phyto-estrogens that appear to be counterproductive for the acquisition of muscle mass and strength. The pattern of amino acids is very good, while it is still lower than that of milk proteins. The benefits still outweigh the disadvantages and a part if their protein intake.

FIN

With my philosophy of food is about balance. I do not know how extreme or narrow-minded views whatsoever, because there was always something useful and important ideas in all big or small. You do not want to miss something big.

We need a balanced approach and eat nutritious foods, even before thinking about adding supplements. Your natural protein sources must be fish, chicken, beef, turkey, kangaroo, eggs and vegetables and other healthy habits like eating. Eat plenty of vegetables, fruits and salads. The colors, the better.

When protein is added to my recommendations are:

– Use a micro-filtered whey protein isolate for direct absorption, pure protein before and after training.

– During the day with a quality whey protein for a more coherent focus protein in the body.

– Before going to bed a casein supplement for a sustained improvement of amino acids released during sleep.

– Inclusion of soy protein, with an element of soy milk low in fat for your mixer instead of cow's milk or the use of isolated soy protein, whey protein rather than occasionally.

– Because bovine colostrum powder is expensive and only focuses Add You shake a small amount (about 2 grams) to your diet normal protein once or twice daily.

– Eggs eat two or three times a week, half full, half of the protein only. If you do not agree the whey products then try a powder egg protein concentrate.

– Keep a supply of capsules BCAA rest times bag, if you do not have time to eat or a protein shake. This will help keep your body in an anabolic state.

– Include a fiber supplement, psyllium as bowls to hold in protein shake for a healthy gastro-intestinal. It is the digestion and absorption of the protein to reducing aid.

– Drink lots and lots of water.

I hope this article useful to you and help in their decisions regarding protein intake. Be sensible, hard exercise, eat well and enjoy.

For more information on the best nutrition and weight training programs on the Internet for global training weight and see me in person. Training is my passion. They love the result.

About the Author

Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit Online Personal Trainer.

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