Benefits of protein|Types of protein supplements|Functions of protein in the body

Benefits of protein|Types of protein supplements|Functions of protein in the body

Proteins are part of every cell and tissue in the human body, including muscles. Proteins are made of amino acids, which are defined as the building units that are used to produce proteins in the body. They are divided into two main types in terms of the body’s need for them: Essential amino acids; They are non-essential amino acids that the body cannot manufacture, and must be obtained through food. Which the human body can manufacture on its own.

 It is worth noting that bodybuilders can get protein by eating protein-rich foods; Red meat such as beef and lamb, poultry such as chicken, turkey, eggs, milk, yogurt, cheese, tofu, seeds, nuts, and legumes such as beans and lentils, but some may resort to using protein supplements, which are available in several forms; They are available in the form of shakes, powders, and others. Here are the benefits of protein for bodybuilding:

Increase muscle mass and strength

Proteins are the basic building blocks of muscle building, so eating sufficient amounts of them contributes to maintaining muscle mass and promoting its growth when doing strength exercises, and athletes, or those who practice weightlifting, or people trying to increase muscles must make sure to get adequate amounts of Protein, where a review published in the Journal of the International Society of Sports Nutrition in 2012 showed that eating protein helps increase muscle mass and strength.

Recovery after exercise

In addition to the benefits of protein in muscle growth; They also help repair damaged muscle and tissue, so some athletes may use protein powder to speed recovery from muscle soreness after exercise, and a review of several studies published in the Journal of exercise rehabilitation in 2017 indicated the need for adequate intake of amino acids in the form of Protein supplements To reduce or delay the breakdown of protein in the body, and enhance its construction, it has been noted that not obtaining sufficient amounts of protein may cause a delay in muscle recovery after exercise, as the lack of protein consumption leads to the breakdown of proteins in the body.

Improve athletic performance

Eating adequate amounts of protein is important for maintaining muscle tissue. A study published in Frontiers in Nutrition in 2018 showed that eating protein before exercise may have a beneficial role in improving athletic performance, but it is worth noting that many factors affect In sports performance, therefore, more studies are needed to confirm this effect.

Protein benefits for muscles 

Proteins are found in the form of large and complex molecules, and they play essential roles in the body, and they are made up of hundreds or thousands of small units called amino acids that are linked to each other in long chains, and it is worth noting that there are 20 different amino acids, which can be combined to form a protein,Not eating the right amounts of protein may lead to the loss of major functions in the body, and many problems; Such as loss of muscle mass, inability to grow, poor function of the heart and lungs, and early death,Protein is one of the building blocks necessary for building bones, muscles, cartilage, skin, and blood, and it gives muscles, in particular, many benefits, among which we mention the following:

Muscle Building

 Protein is the basic building unit of muscles, and therefore it is recommended to eat sufficient amounts of it to maintain muscle mass or increase it when doing strength exercises, especially when doing great physical activity, lifting weights, or trying to gain muscle. Many athletes also consume protein drinks; They believe that it helps to increase muscle size after strength training exercises.

A review of 49 studies published in the British Journal of Sports Medicine in 2018 supported the use of protein supplementation to improve muscle size and strength in healthy adults who engage in prolonged resistance training. As weightlifting, however, advancing age reduces the effectiveness of protein supplements during exercise, while training experience increases its effectiveness, and eating more than 1.6 grams per kilogram of bodyweight of protein per day does not contribute to an increase in the efficiency of resistance exercises in increasing mass.

Prevent muscle loss when losing weight

 Eating protein in large quantities helps reduce the loss of muscle mass during weight loss; A study published in Medicine and Science in Sports and Exercise in 2009 indicated that increasing protein intake helps reduce muscle mass loss significantly compared to a diet that contains normal amounts of protein during short-term weight loss in healthy athletes. While the performance was not affected, whether by reducing the number of calories consumed or the components of the diet followed, a slight feeling of discomfort was observed in the group that received a high amount of protein, and it should be noted that there is a need for more studies on the effect of the amount of protein intake in loss of muscle mass.

Prevent muscle loss with age 

 Protein is necessary to reduce the risk of muscle weakness and loss of strength with age, or what is known as Sarcopenia; It is an age-related disorder, which is represented by the gradual loss of muscle mass and functional strength, which increases the risk of fragility, falls, functional decline, and sometimes early death, and therefore eating protein in large quantities to rebuild muscles, with increased physical activity helps maintain It improves muscle mass and strength with age, thereby reducing the risk of sarcopenia and skeletal disorders. A study published in The American Journal of Clinical Nutrition in 2008 indicated that increasing protein intake to more than 0.8 grams per kilogram of body weight per day can help promote muscle protein building and reduce the gradual loss of muscle mass with age. It the importance of noting that people with kidney disease should not eat large amounts of protein; This is due to the decline in kidney function with age, so it is recommended to evaluate the kidney function of the elderly before following a diet high in protein.

Muscle recovery after exercise:

Protein helps rebuild damaged muscle and tissue, and athletes may use protein powder to speed recovery from muscle soreness after exercise. A study published in the Journal of Exercise Rehabilitation in 2017 indicated that using protein supplements after exercise can help reduce damaged Muscles, improve their performance, increase muscle protein synthesis, and thus the speed of their recovery after exercise.

What is the importance of protein for athletes?

 As mentioned earlier; Protein is necessary for building muscles and repairing tissues, in addition to using it to provide the body with energy, but after consuming the carbohydrate stores in the body,[11] it is also necessary to improve athletic performance; Because it enhances glycogen storage, muscle repair, and reduces pain, especially in people with regular activity, they can benefit from this by distributing protein intake throughout the day at each meal, and it is worth noting that consuming protein after exercise enhances its building in muscles, A 2011 study published in The American Journal of Clinical Nutrition found that post-workout protein intake boosts fibromuscular protein synthesis and significantly increases the speed of rebuilding.

Types of protein supplements for bodybuilding

Here are some types of protein supplements:

• Whey protein: It is the most common type among athletes, and it should be noted that it is a complete protein; That is, it contains all the essential amino acids, and whey protein is characterized by the fact that the human body can absorb it quickly and easily.
• Casein: Casein protein is a rich source of glutamine, an amino acid that helps speed up muscle recovery after exercise. It is worth noting that the body digests casein protein slowly, so it is best to eat this type of protein at night.
• Egg protein: Egg white protein is characterized by its high quality and ease of digestion, and may be suitable for people who are allergic to milk products, and cannot eat proteins extracted from dairy products; Such as whey protein and casein, but it is worth noting here that egg white protein does not cause a feeling of satiety like other types of protein supplements.
• Pea protein: Pea protein powder is especially popular among vegetarians or people with dairy or egg allergies, as pea protein can help stimulate satiety and increase muscle growth just as effectively as animal-based proteins.
• Soy protein: It is a popular choice for vegetarians, as it is commonly used as an alternative to whey and casein protein, and it is characterized by the fact that it contains all the essential amino acids. Brown rice protein: Brown rice protein is a good choice for vegetarians or people who do not use dairy products, and it is also gluten-free.

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