Protein -

Protein: The Muscle Builder

Protein builds tissue. It is needed for growth and repair. Proteins are essential components of hormones and enzymes. Many have heard all that good stuff about protein. And in fact, they are essential for general health and body maintenance. Keep in mind, however, that too much of it can be detrimental, plus they are a poor energy source. And a balanced diet will supply more than enough for any athlete. It is a matter of knowing where it is and how to use it correctly.

Protein is widely distributed in plant and animal foods. Good sources of protein include beef, pork, chicken, fish and dairy products. Proteins in both plant and animal foods are composed of amino acids. The secret lies within some plant foods that are short particular amino acids. They must be paired with other foods to supply those that are missing. For example, beans and rice will pair up to compliment each other. Thus, the paired amino acids will provide the variety that is needed for effective protein function.

Protein and Exercise

Current research supports the idea that athletes need more protein than sedentary people. Even a brief session of exercise lowers the rate of protein synthesis and speeds protein breakdown. Protein may also be lost in sweat. On the other hand, regular physical training tends to reduce muscle protein breakdown and protein loss from the body. Protein breakdown does predominate during the exercise, but protein syntheses is increased during the recovery period that follows. The result of regular exercise is the protein build-up. Therefore, an athlete on a good, balanced diet should not seek additional sources of protein.

RDA of Protein

An athlete requires more protein than do sedentary people to support muscle build-up. An athlete also requires more protein during the earlier stages of training for the reasons noted above and for red blood cell formation, myoglobin (an oxygen carrier in the muscle), and aerobic enzymes in the muscle.

RDA for endurance athlete have been found to be 1.2 gram per kilogram, and during periods of prolonged heavy endurance training that number jumps up to 2 grams per kilogram. Remember, extra protein does not help and may, in fact, hurt.

Protein takes a long time to digest, as compared to carbohydrates, which are rapidly digested. Too much protein will cause you to dehydrate, because it increases your body's water requirement. Also, your kidneys need more water to eliminate the extra nitrogen load imposed by the excess protein.

A Few Last Words About Protein ....

The purpose of this page was not meant to send you negative messages about protein -- it is, in fact, a very essential component of our body. Unlike other nutrients, however, too much of it can hurt your athletic performance, as described above. Eat a well balanced diet throughout the day and your protein needs will be satisfied.

References: