For every strength athlete and bodybuilder, proteins are a staple food. They promote yours muscle building and are of great importance for both physical performance and health. Since it is only logical that enough proteins should be consumed daily, otherwise threatened deficiency symptoms.
Why we need proteins
Biologically, proteins or proteins consist of different amino acids. Your body needs the proteins especially for muscle growth. However, since the body can not store proteins for a long time, such as fats, it is very important that the protein supply be distributed throughout the day. If an athlete consumes too much protein, the superfluous proteins are simply not used and excreted naturally. Non-athletic people consume about one gram of protein per kilogram of body weight on average. For athletes and especially for strength athletes quantities of two to four grams of protein per kilogram of body weight are recommended. This is mainly because our muscles are about 20% protein. On the other hand, protein promotes the healing process in case of muscle soreness, ie muscle regeneration. Especially with longer training sessions, the body also creates an additional lack of protein. After all carbohydrates have been consumed, the body also resorts to amino acids from proteins. Therefore, it is extremely important that protein is consumed immediately after training. Optimal are around 30 to 50 grams within two hours of the workout. But please always keep in mind that increased protein intake causes a higher kidney load and therefore a lot of water has to be drunk. On the other hand, of course, the lack of protein has greater health consequences. In addition to tiredness and fatigue in athletes occur in "normal" people symptoms such as growth disorders, muscle weakness, loss of energy, fatty liver and susceptibility to infections.
The daily protein intake
To achieve the perfect protein intake for one day, at least five meals should be taken. Only in this way can it be guaranteed that your body will always receive the necessary nutrients for building muscle. It is also important that not too much protein is consumed at once, because otherwise the body can not process everything.
A sample plan might look like this: breakfast 100 grams of oatmeal, 50 grams of cottage cheese and a banana - 20 grams of protein Snack Two slices of wholemeal bread with 50 grams of turkey breast and a fried egg - 25 grams of protein Having lunch A chicken schnitzel with rice and vegetables - 55 to 60 grams of protein Meal after the workout A shake and 20 grams of glucose - 40 grams of protein Dinner Fried egg (4 eggs) with cucumber salad - 35 grams of protein So a total of about 180 grams of protein are consumed. Depending on your weight, you can adjust the amount relatively easily. Those who have more time to eat and prepare meals can add an additional snack between lunch and dinner.
Many nutritionists try to make it clear again and again that the protein intake works without shakes and powder. In theory, that is certainly feasible, but professionals who go to the studio four to five times, often find no time for the preparation of small snacks. Shakes are a slightly more expensive but good alternative. Contrary to popular belief, they are not harmful to health and taste good.
In the powders, the proteins in Whey protein, casein, egg protein and soy protein divide. Whey proteins or whey proteins are recommended especially after training. As you already know, the body needs a lot of protein after training. Whey proteins are designed so that the body can process them directly and are therefore the ideal food intake after the workout. Casein forms, so to speak, the counterpart to whey proteins. The body needs a lot of time to process the casein protein, which you can use to your advantage. Since athletes need a steady supply of protein and the body can only store a small amount of protein, casein proteins should be consumed before the night. Only after eight hours has the body used up all the casein. Egg protein is also a good protein variation. People with lactose intolerance should almost exclusively consume egg protein. It has a very high biological value, but is unfortunately bitter in taste. Therefore, there are hardly any protein powders that only consist of egg protein. The big advantage with this product, however, is that it does not cause water retention under the skin. For this reason, bodybuilders use it increasingly during competition preparation. Anyone who wants to eat vegan and still does strength training, should resort to soy protein. It is similar in value to other proteins and also has no other disadvantages. So we have learned that proteins are the most important part of our muscles. The optimal protein intake is essential for successful muscle growth and is two to four grams of protein per kilogram of body weight. If you do not have time to cook every day, then you can and should use shakes without hesitation. Because protein deficiency leads to weakness and the weakness of the immune system.