Proteins: The building blocks for your muscles

Proteins are the building blocks for your body. Without proteins, you’re unable to build muscles. The proteins are broken down by enzymes to amino acids, that are being used by our body to construct new proteins. Especially for people who practice weight exercising, eating sufficient protein is essential, because our body breaks off muscles during the training. To regenerate the muscles, our body needs proteins in combination with ample carbohydrates, to provide the required energy.

Sporters need a daily average of 1.5 gram protein per pound (fat-free) bodyweight. Non-sporters need an average of 0.75 gram protein per pound (fat-free) bodyweight. It’s a good idea to spread out your protein-intake over the day because the absorption into your body is better if it comes in small concentrations. It’s also important to eat sufficient carbohydrates. If your intake of carbohydrates is too low, your body will use proteins as energy source, so they won’t be used as building blocks for your muscles.

Sources of proteins

• Fish
  
  • Salmon
  • Tuna fish
  • Atlantic cod
  • Mackerel
  • Flounder
• Fowl
  
  • Chicken
  • Turkey
  • Duck
• Meat
  
  • Minced meat
  • Smoked meat
  • Roastbeef
  • Liver
• Nuts
  
  • Peanuts
  • Cashew nuts
  • Pistachio's
• Dairy
  
  • Low-fat quark
  • Low-fat yoghurt
  • Low-fat cheese
• Beans
  
  • Soya beans
  • Kidney beans

It’s important to get your protein from different sources, because each source contains different types of protein, which is essential for a healthy eating style.

Protein supplements

When you think your protein intake is insufficient, you should probably take a protein supplement. There are different types of protein supplements:

Milk protein

Milk protein is a cheap type of protein. It's hard for your body to absorb this type of protein. Milk protein is also high in lactose, a nutrient which a large number of people find hard to digest.

Soy protein

Soy protein is a plant protein with some good properties; it contains components that reduce the risk of getting a heart disease. It also contains a high concentration of Glutamine. Your body can consume soy protein easily.

Egg-protein

Egg-protein is a very good protein. It’s easy to consume and very anabolic. However, egg-protein contains fat. But some manufacturers separate the fat from protein.

Whey protein

Whey protein is an almost perfect type of protein. Your body consumes it optimally and it’s almost free from lactose. There are 3 subtypes of whey protein: concentrate, isolate and hydrolysate. Concentrate is the cheapest and the less pure type. Hydrolysate is the most expensive and the purest type.

View this article in Dutch: Eiwitten.

Tue, 18 Sep 2007 | Posted in: Nourishment | Posted by: Jeremy Walters

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