About small things in the sports world as much as about performance-enhancing drugs. The sport is full of doping and many amateur athletes according to insiders enthusiastic users of stimulants. There is in these hard sporting contest than any alternative for honest and conscientious athletes mainly health centered?
Effect of dietary supplement on exercise performance
I like serious athletes who have health requires still to come on the basis of legal substances such as food supplements? And if so, what contributions are they?Because of the confusion in this area is huge. How do you choose among the many substances that are added with great pomp on the market and they all claim without exception performance? Attempt to efficiency, put the risks and other aspects of a number of common resources in a row, starting with protein supplements.
Proteins can be classified as food ingredients with performance enhancing properties. They are important nutrients that are found in many everyday foods. The recommended daily dose of protein is 0.8 grams per kilogram of body weight for an adult and 0.9-1 gram per kilogram of body weight for adolescents. Thus, a mature man of 70 kg has 56 grams of protein per day, which is easy to take out an average diet.
Protein in the diet is broken down by the digestive process in the 20 different amino acids. These amino acids are absorbed into the blood, are transported to the liver for further processing, and then distributed by the blood to all tissues of the body for the structure of the different cells. We need protein in our diet to deliver to the 20 amino acids in the proper amount and concentration.
Many protein preparations marketed in Tablet and powder form, with a focus on active people and athletes. In most cases, the high-quality protein preparations containing milk protein, egg protein, or soy protein. Individual, known as the free form amino acids are commercially available
Effects on sports performance
Proteins delivers mainly mechanical advantage and physical force. Visit aristmarketing for a cycling sports bra. Protein supplement used to increase muscle mass, in order to gain strength and power and to obtain a more sporty appearance in sports as bodybuilding. Protein supplements are also helpful for endurance athletes for muscle protein is broken down by supplementing intensive endurance training.
Protein will be beneficial to all three functions attributed to nutrients to increase performance:
- The first protein the main nutrient for growth, development and repair of all the body’s tissues.
- Secondly, protein essential for regulation of metabolism.
- And thirdly, the protein can be an additional source of energy.
The protein in our diets cause by the administering of amino acids for building blocks of muscles that we would work out. Protein can also serve as an additional source of energy, particularly if the muscle and liver glycogen stores in the body are low. Protein supplements are theoretically also ensures adequate protein reserves during periods of intense endurance training or muscle building.
Recent, well-designed studies show that the protein content of the diet during periods of intense exercise, such as weight training, must be increased in order to build muscle, and during intense cardio exercise to increase endurance. Experts in the field of protein metabolism during intense exercise set to force athletes on a daily basis can be 1.5 to 1.8 grams of protein is needed per kg body weight, while the need for endurance athletes would be 1.2 to 1.4 g/kg body weight.
New research suggests that the consumption of a carbohydrate/protein mix, immediately after, and two hours of weight training can lead to an increased release of both insulin and growth hormone, two anabolic hormones that promote muscle growth. However, there is no evidence that protein supplements better able to develop muscle mass or to promote costly performance than the protein that we can get from the daily diet.
Protein supplements are made out of high quality animal and vegetable protein, and is considered so safe that natural products. Protein supplementation may offer some health benefits, as they do not contain the amount of fat and cholesterol is naturally present in many protein-rich foods. However, they may lack some necessary nutrients protein foods contain. A protein intake higher than twice the recommended daily amount of 0.8 g per kg. body weight in adults is not recommended. Most people larger amounts may indeed, but these can be harmful to poor kidney or liver function.
Athletes who consume enough calories from normal diet to maintain your weight, getting enough protein to maintain protein balance. In General, strength athletes and endurance athletes need slightly more protein. For endurance athletes, the upper limit is set to 1.4 grams per kg of body weight; for a strength athlete, the upper limit 1.8 grams protein per kg. body weight.
Both endurance athletes such as strength athletes benefit from consuming a protein/CARB mixture immediately after training and two hours afterwards. The preferred ratio is about 1 portion of protein into three portions of carbohydrates, so 00:40 grams of protein, and 1.2 grams of carbohydrate per kilogram of body weight. For an athlete of 70 kg, 28 grams protein, 84 grams of carbs for both after exercise.
The General recommendation for athletes is to extract the protein from the normal diet. Although protein supplements that contain it for the athlete on the market of high-quality protein, they are quite expensive. Consume foods that are not too oily and rich in high-quality protein helps to cover protein needs, and also provides the necessary vitamins and minerals. Especially meat and dairy products contain high-quality protein. Unfortunately, contains milk and meat are also a lot of fat, so you have to choose wisely and choose the least fatty protein sources: fish, white meat of chicken and Turkey, lean meats such as lean beef, lean pork, protein from eggs, lean dairy products, legumes and beans.
Even healthy, natural foods is the best way to get protein, some athletes take advantage of commercial protein supplements. For athletes with poor nutrition and athletes who need dietary protein supplements can be an easy way to get the necessary lean protein. However, it is important to realize that protein supplements should be used to complement, not replace, wholefood.
In this context, it is also important to know that protein supplements are legal, a legal and ethical product. You don’t have to risk getting a check against the light; You are sending to the Olympics is not compromised……..!
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