5 facts about proteins that you need to know
Protein bars, cocktails, powders and other variations on the topic have always been an integral part of the gym. But the popularity of healthy lifestyles has led to the fact that not only those who want to gain impressive musculature began to be interested in the question, but also those who simply go to the hall with more or less regularity in trying to maintain the current weight, lose a few kilograms or pump up what, which seems to be imperfect.
Nutritionists remind that to increase muscle mass and restore after training, we all really need to consume enough protein. But is its significance not overstated? Let’s try to figure it out with the help of five facts.
Protein should be present in every meal
Personal coach Mark Grice (Mark Grice) in an interview with The Independent says that athletes in the hall who believe that the protein should be consumed only after training is not so right. In the sense, they, of course, do everything right, but there is protein food at the same time not after the occupation, but constantly. “Ideally, the protein should be on your table regularly, even in small quantities. And if we are talking about fitness, then it is especially useful during training, as it prevents the occurrence of muscle failure, “- adds Gris.
Protein helps to feel satiety longer
Layfak from experts in the field of proper nutrition: if you know for sure that today you can not eat normally (and maybe can not be abnormal), then during the second breakfast, make a bet on protein products. Like fats, the protein provides maximum saturation, which, however, persists for a longer period. “If you are trying to lose weight, this approach becomes even more important because it avoids acute hunger and compulsive overeating,” comments Mark Gris.
Protein is needed not only by those who play sports
Of course, it is very, very necessary for professional athletes and those who spend 24 hours a day in the gym. Basically, for an even increase in muscle mass, plus, to maintain energy at the proper level. But to think that if all your sport is a measured yoga at home and walking with a dog, then you definitely do not need to lean on squirrels, too, not too correctly. The fact that the protein not only nourishes the muscles, but also restores them (and this can be useful in a variety of situations), but at the same time involved in many important and necessary processes in the body.
Protein strengthens the immune system
A little-known, but very important fact about proteins is that they take care of your immune function no worse than vitamin C, which, in turn, is constantly being talked about. How it works: if there is not enough protein in the body, it slows down the production of protective interferon and antibacterial lysozyme, designed to cope with the attacks of pathogenic bacteria. This, in turn, can lead to the fact that viruses (not necessarily cold and flu, but any other) are easier to penetrate into the body, leaving us alone with their unpleasant symptoms. The prospect is so-so, is not it?
The protein is perfectly digested (even if you ate more than 30 grams)
Quite often in the vastness of the network, one can come across the view that protein-rich foods are a waste of time, since our body in any case is able to digest only 20-30 grams of protein at a time. But Mark Gris calls people to stop believing in it. “In fact, the human body determines the rate of absorption of nutrients. And this speed depends on many factors, – he explains. “For example, if you had 50 grams of protein at dinner, the body could well slow down digestion in order to master the maximum.” Fitness experts recommend here to focus on the rule: 1 gram of protein per 2 kilograms of weight.