Advices for Life


September 07, 2016 23:12

Physical activity and protein needs

Studies show that protein needs during exercise more than 0.8 kg per day than the recommended dietary standards developed.

load endurance

load endurance training causes adaptations that alter the metabolism of proteins.Increased oxidation of amino acids increases the protein content in the mitochondria, which may require more protein than the recommended dietary standards (RDN).The intensity and duration of exercise load contributed to increasing amino acid oxidation.This can help identify the endurance athletes participating in training classes varying intensity as their need for different proteins.

  • low intensity.Athletes who train regularly at V02max below 50% (leisurely walking, cycling, dance), does not require additional protein.Indeed, this level of loading may provide a positive incentive for recycling protein without increasing the need for an organism.
  • high intensity.Athletes who train regularly and vigorously (jogging, swimming, cycling), protein requires more than RDN - from 1.2 to 1
    .4 g kg-day (140-160% RDA).It is assumed that this increased need for protein is most important during the first two weeks of intense exercise program.

load at overcoming resistance

Lifting weights increases the need for protein.Maintaining muscle mass requires significantly less protein than increasing it.Studies show that with adequate energy absorption of muscle mass can be maintained at a level of 5-10 g protein intake, kg per day.However, bodybuilders and weightlifters rarely want only to preserve the existing muscle mass.Most of them are trying to help her training sessions to increase further.

Existing recommendations build muscle during exercise to overcome resistance in the range of 1.4-1.8 g protein consumption, kg per day (160-200% RDA).Adequate consumption of protein also helps improve utilization while increasing muscle mass.Energy must be adequate or even slightly exceed the energy required to maintain body weight (200 kcal per day or 3 kcal kg-day).

timing of consumption

protein Studies have shown that a certain amount of protein and carbohydrates (the recommended ratio of 1: 3) after exercise helps to strengthen the re-synthesis of glycogen by stimulating the release of insulin.The combination of proteins and carbohydrates in the food after intensive training can also stimulate an increase in muscle mass by releasing insulin and growth hormone.It is suggested that the carbohydrate additive, at once or within 1 hour after the load to overcome the resistance, gives a positive nitrogen balance, than a few hours after loading.

important subject for discussion is the perfection of a technique of training sessions.Train to overcome resistance and endurance training are rarely mutually exclusive.Bodybuilders and weightlifters participated in aerobic exercise, but not at the level of athletes, working on endurance.Recent recognize the benefits of training exercises with weight lifting.Since many athletes engaged in training exercises to develop strength and endurance, their need for protein is 1.2-1.8 g kg-day.The need for each athlete in the protein must be calculated individually.

needs calculation protein

Protein requirements can be determined by identifying the level of physical activity for different groups of people.It is important to take into account the athlete begins training on the individual program, and / or he or she is already involved in training sessions on the development of strength and endurance.So, the player who regularly trains endurance and strength development, the need for protein is at a maximum, and at other athletes, performing only aerobic exercise without weight lifting, protein needs can correspond to the lowest level.