Facts about protein that everyone should know

Author: Article provided by the site fotos.ua.
2014-05-27

In the world of sports, there is no substance more popular than protein. This is no coincidence, as protein is the most anabolic substance. Numerous studies are dedicated to it. We present to your attention the most essential facts about protein.

Main functions of protein

Protein, also known as whey, is an organic substance composed of carbon, hydrogen, oxygen, and nitrogen.

1. One of the main functions of protein is the synthesis of proteins as part of the body's structures, such as muscles. In short, muscle synthesis.

2. It also plays a role in synthesizing structural hormones like insulin, growth hormone, and insulin-like growth factor. These anabolic hormones can influence many body functions: muscle strength, recovery, nutrient absorption in cells, and more.

3. Through protein, the body performs structural and biochemical reactions necessary for muscle contractions, the functioning of the cardiovascular system, and immunity.

What is protein made of?

Protein consists of 22 amino acids, which are considered the "building blocks of life." Amino acids are divided into two types: essential and non-essential. 9 essential amino acids are not produced in our bodies, so they must be obtained through food. Some experts also highlight conditionally essential amino acids, which play an important role in the functioning and recovery of the body.

Proteins themselves are also divided into two types: complete and incomplete. Complete proteins contain all the essential amino acids, while incomplete proteins contain only some. It is recommended to consume complete proteins first; however, you can combine several types of incomplete proteins to get a complete one (such as rice and beans).

Whey protein and anabolism

In the last ten years, whey protein has become the most popular type of protein. It is very important for athletes who need to increase strength and muscle mass.

When determining the effectiveness of protein, the so-called biological value (BV) plays a significant role. This parameter determines how effectively the body utilizes a particular type of protein. The higher the BV, the more amino acids and nitrogen the body extracts from the protein (and food in general). Eggs have a BV of about 100, while whey has a BV of 106–159.

Additionally, whey protein is rich in branched-chain amino acids (BCAA) and glutamine. Whey is the most anabolic type of protein because it activates protein synthesis the fastest. However, not all types of whey act the same. There are three types of whey: concentrate, isolate, and hydrolysate.

Concentrate contains whey at about 50–80%.

Isolate is made by separating whey from lactose, ash, fats, and carbohydrates, resulting in 90–97% protein. The best methods for producing whey are ion exchange or microfiltration by cross-flow.

Hydrolysate is the most expensive type of whey, and for good reason. It is partially processed to accelerate absorption in the stomach. In particular, it is broken down into di- and tripeptides. As a result, it enters the bloodstream faster than any other. It is beneficial to take it right after training. The best type of hydrolysate should have a molecular weight around 520.

Casein and anti-catabolism

Casein is the elder brother of whey, as it is also derived from milk. There is still debate over which type of protein is better – casein or whey. Casein doesn't have a very high BV, has less glutamine, and isn't as complete in its amino acid profile as whey. However, casein is released very slowly. Whey, on the other hand, is released quickly, but its effect is very short-lived.

Studies have shown that casein clumps under the influence of gastric acid. This slows down its absorption and prolongs the action of amino acids. Because of this, casein is ideal to take before sleep, as it provides a prolonged supply of amino acids during sleep and thus protects the body from catabolism during the night fasting.

Conclusions

Now that you have a more complete understanding of protein, you will be able to make a more informed choice in the store. A high-protein diet is of great importance for bodybuilders and powerlifters. If you want to increase muscle mass and reduce body fat, don't forget about the power of protein!