What is the structure, the role and how much protein do I need daily?
These are some of the basic questions for an athlete, but also for you, whether you practice bodybuilding or any other sport. In order for you to be in a great shape, you have to consume as much protein as you need.
Protein is an essential element not only for sport, but also for your whole existence and it builds the muscle and other body organ`s tissue.
Protein is a molecule formed out of amino acids. Picture the amino acids as being the bricks in a wall. Well, this “wall” that we call protein is built from amino acids (“the bricks”).
There are 20 types of these bricks (the amino acids), defined by the US National Library of Medicine: glycine, alanine, valine, leucine, isoleucine, proline, phenylalanine, tyrosine, tryptophan, serine, threonine, cysteine, methionine, asparagine, glutamine, lysine, arginine, histidine, aspartate and glutamate.
The protein’s functions:
- It builds and repares tissue (including hair)
- It helps the immunitary system by producing antibodies
- Produces hormones
How much protein do I need daily?
This really depends on you, as you have to know in which of the following categories you fit the best (according to the International Society of Sports Nutrition):
- A healthy person should consume about 0.8 grams per body kilogram daily
- If you exercises regularly, your protein intake should be about 1 – 1.6 grams per body kilogram daily
- Heavy exercising requires 1.8 – 2 grams per body kilogram daily
To complete your daily protein needs, you have to know there are many different types of powder for example: caseine (which is slowly absorbed into the body) or whey protein (which has a very fast rate of absorbtion).
All you have to do is to choose wisely and you will have the desired results!