Carbohydrates (carbohydrates), lipids (fats) and proteins are the three basic macronutrients provided by our diet.
While carbohydrates and lipids fundamentally ensure the energy supply to the body, proteins have, above all, a more important structural function.
Therefore, they are essential for the growth, maintenance and renewal of tissues and muscle fibers.
Definition of protein:
Proteins are molecules made up of a set of elementary units, called amino acids. During digestion, amino acids are separated, to be subsequently recombined by the body in the form of another type of protein, structural or functional. These proteins cannot be stored by the body, so they must be renewed by food in order to balance the balance between degraded proteins (catabolism) and proteins synthesized by the body (anabolism), thus ensuring muscle maintenance and development. A regular and quality protein intake is therefore necessary to alleviate the muscle catabolism induced by sports practice. Different types of proteins Indispensable for muscle growth and recovery, proteins occupy a particular place in the diet of athletes. There are many different forms, which can be a source of confusion for the uninitiated.
Types of protein for athletes
Its peculiarity is that it is composed of the amino acids that are more easily assimilated and usable by the digestive system. We digest them quickly and they trigger an accelerated increase in muscle anabolism. It also has a high BCAA content.
contrary to whey, it is a very slow digesting protein that has a powerful anti-catabolic action. It guarantees the progressive arrival of amino acids for more than 8 hours without interruption, thus limiting the breakdown of muscle proteins. It is usually taken at bedtime for its release of amino acids.
the protein of egg white was, before the arrival of whey, the reference protein due to its quality content in amino acids and its excellent absorption. In addition to its glutamine content, it promotes muscle recovery.
ideal for avoiding animal substances and those intolerant to lactose, soy proteins significantly reduce muscle catabolism. Supporters of vegan diets use this type of protein .
What type of protein should I choose at all times?
Depending on your level of training, protein needs may vary. For an athlete seeking an increase in muscle mass, they are approximately 2 – 6 grams per kilo of weight. This will also depend on the sport we do.
It is important to know the percentage of protein in foods. In order to estimate your protein supplement needs.
In addition, it is essential to maintain anabolism to have a regular and homogeneous intake throughout the day. Approximately every 3-4 hours. Indeed, after this time without protein intake, the body can cause catabolism to begin. The body will not have the raw material to rebuild muscle.
Whey protein promotes increased anabolism. It is interesting to take it in the morning and immediately after training to obtain excellent results whenever you are looking for an ideal muscle recovery by preventing muscle breakdown.
Casein protein is most appropriate between meals, before training, and before bed. In order to protect the muscles from catabolism, it remains in our body for 6-8 hours, providing a supply of free amino acids for their correct assimilation.