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Nutrition Database Protein Information Database Protein Introduction
Nutrition
Nutrition is without a
doubt the #1 most important factor to ensure your success in
bodybuilding. You can grow if you don't put a total effort into
your training, but if you are not eating properly, you won't grow.
Food is the fuel that builds muscle, and knowing a little on the
topic of nutrition is something which will ensure your
success.
Nutrition is the
combination of proper consumption of both macro and micro
nutrients. Macro nutrients refer to protein, carbohydrates, fats
and water, while micronutrients refer vitamins, minerals and trace
elements. You should consume whole foods as often as possible and
never allow the use of supplements to take over your
diet.
In order to provide your
body with an optimum metabolic environment, the following
suggestions are to serve as a strong template for the design of
your vigorously customized diet plan.
Protein
The desire to consume
protein is directly related to how hard you work. The more you push
yourself, the more protein you will want to consume. Below is a
breakdown of the protein structure:
Aminos and
Peptides
A protein is formed from a
long polypeptide, which itself consists of amino acids held
together in peptide bonds. More than 100 different amino acids have
been identified in nature but only 20 of these are incorporated
into your body's structure. All human tissue protein is formed from
these 20 primary amino acids through the process of anabolic
sysnthesis.
Numerous derived amino
acids are also formed from these 20 primary aminos. Some derived
aminos are cystine, carboxyglutamate, and hydroxyproline. Each of
the 20 primary amino acids is a unique structure with specific
metabolic roles to perform well beyond the synthesis of larger
protein structures.
Amino acids are further
classified according to their respective dietary requirements.
Those aminos that can be synthesized within the body in sufficient
amounts are considered non essential or dispensable. The essential
aminos must be supplied through dietary sources and are considered
to be indispensable. Remember: an indispensable amino acid is an
essential amino acid; a dispensable amino acid is a nonessential
amino acid.
In recent years, a third
classification of amino acids has emerged, which is deignated as
"conditionally essential." This reflects the observation that under
certain conditions of stress, the following aminos become
essential: arginine, glycine, cyctine, tyrosine, proline,
glutamine, and taurine. Needless to say, if you're training hard,
then the conditionally essential aminos may become essential due to
the elevated metabolic stresses.
Protein
Metabolism
Protein metabolism is the
set of processes whereby whole proteins are used by the body.
Dietary proteins are first broken down into amino acids then
absorbed into the bloodstream, and finally used in body cells to
form new proteins.
Amino acids in excess of
the body's needs may be converted by liver enzymes into keto acids
and urea. The keto acids may be used as sources of energy via the
Krebs citric acid cycle, or they may be converted into glucose or
fat for storage. Urea is excreted in urine and sweat. Growth
hormones and androgens stimulate protein formation, and adrenal
cortical hormones tend to cause breakdown of body
proteins.
Many aspects of
bodybuilding are deliberate efforts to force the body to surpass
its natural parameters. This is not a negative observation, but a
very positive one in that much has been learned about how
individuals can take control of their bodies through disciplined
effort. So, as you attempt to expand your existing levels or
muscular development, you are actually continually forcing your
genetic framework beyond its original set of metabolic
instructions. It is almost as tough to accomplish as it sounds, but
it is obtainable for those who want to grow badly
enough!
Protein Uptake and
Utilization
Once protein has entered
the stomach, the major work of breaking whole proteins into smaller
peptides, and eventually, free amino acids begins on a large scale.
Upon leaving your stomach, many of the amino acids ingested may
never reach general circulation due to their required role in the
organs involved in the transport process. For example, after the
stomach, the small intestine has first choice on the aminos. The
liver then restores its amino needs and releases the remaining
aminos and small peptides (dipeptides and tripeptides) into general
circulation to tissues such as skeletal muscle.
Once the amino acid enters
a cell, peptide structures are formed, which in turn create
proteins. This ongoing process or repair and synthesis leaves
relatively few amino acids for storage inside cells. However, the
liver, kidneys, and intestinal mucosa do store large amounts of
aminos for their respective needs. From a bodybuilder's point of
view, this indicates the benefit of maintaining a steady supply of
amino acids in your body throughout the day. Proteins are used to
produce body tissue and synthesis of hormones and their agonists
and antagonists, buffering comppounds such as glutathione and
carnosine. The enzymes utilized to break whole proteins into
smaller components are synthesized from amino acids.
Protein to
Energy
Protein performes or
provides the materials for more than muscle growth. Dietary protein
is also used in the production of energy as in glucogenesis, the
formation of glycogen from fatty acids and proteins rather than
carbohydrates. An example of this protein - to - energy shuttle is
known as the glutamine - alanine cycle. Glutamine, the most
abundant free amino in skeletal muscle tissue, is mainly
synthesized from other amino acids.
Roles of Protein: First
Maintenance, Then Growth
We need to separate your
daily protein needs into two distinct areas: Maintenance and
growth. Of the two aspects of protein requirements growth is more
often thought of as a bodybuilding role - you need protein to grow.
After puberty, there is essentially a cessation of growth that
leaves us with daily protein intake being shuttled through the body
to take care of existing lean body mass.
Within your body, protein
is broken down into its amino or peptide structure. It's then
transported to the correct metabolic arena for final active
absorption. Once actively absorbed, protein's constituents are
responsible for the following areas:
(1) Synthesis of hormones,
neurotransmitters, enzymes, and other biochemicals.
(2) Energy consumption
during periods of intense stress, injury and caloric
deficiency.
(3) Optimal functioning of
your immune system.
(4) Repair of existing
tissue levels.
(5) Synthesis of new
tissue.
(6) Synthesis of other
amino acids.
Protein
Requirements
It takes a lot of protein
to get big. Requirements for most people will differ than that of
the bodybuilding population. Specific considerations to take into
account include sex, age, height and weight.
Precautions
The idea that too much
protein in the diet has caused problems in kidneys is a common
fallacy. This incorrect association of higher levels of protein
intake with kidney distress is the second line of the average guy's
defense, the first one being that there is no need for extra
protein as it will only go to waste.
Sources
Listed below are some
excellent sources of protein:
(1) Lean meats
(2) Eggs
(3) Poultry
(4) Milk
(5) Fish
(6) Nuts
Supplements should never
be used to replace whole foods. Although protein powder is a cheap
and convenient way to get your protein, it should always be
secondary to protein attained from healthy dieting.
Maximize Your Protein
Intake
To maximize your intake of
protein for maximum growth, you might benefit from the purchase of
some supplements. A bucket of N - Large might very well be the
kicker!!
Below are some tips which
will help you make the best of your supplementation:
(1) Consume smaller and
more frequent meals. Try to eat a minimum of six well balanced,
healthy meals per day.
(2) Try to get as much
protein as possible!
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