Energy balance (the difference between energy consumption and energy expenditure) should always be considered a corner stone of nutritional planning. Energy balance dictates many metabolic processes which influence nutrient needs. Considering this ensuring an appropriate energy intake relative to expenditure will ensure nutritional recommendations are correct, it is the subject of this article that a specific, protein powder when taken in sufficient quantities, aids the body builder in this objective.
Essential (indispensable)
amino acids
Histidine (at least in infants)
Isoleucine
Leucine
Lysine
Methiodine/cysteine
Phenalanine/tyrosine
Threonine
Tryptophan
valine
protein powder
Proteins physical roles
As well as being an energy providing macronutrient protein plays a variety of vital roles within the body. These are usually grouped according to their function within the body and include:
1. Enzymes – the amino acids are used to create enzymes which allow the various metabolic functions of the body to operate efficiently.
2. Structural components – proteins are used to form the various tissues of the body and can be divided into one of two groups. Contractile proteins include the components of the muscle which produce force namely actin and myosin. Fibrous structural proteins include the soft tissues of the skeletal system such as collagen, elastin and keratin.
3. Immunoproteins amino acids form the immune sytems defence of immunoglobulins and antibodies
4. Transports proteins – many chemicals need to be transported throughout the body and transport proteins such as albumin, haemoglobin and myoglobin provide this role.
As well as these direct effects dietary protein can have several direct physiological ramifications which may be advantageous to a physique orientated athlete. These include:
1. Increased satiety – protein will have an effect on how full we feel after eating which may go some ways to decreasing overall calorie consumption.
2. Increased thermogenosis – to digest protein is metabolically expensive and diets higher in protein will lead to increased dietary induced thermogenosis.
3. Increase protein synthesis – by increasing protein intake you will increase protein turnover and as will be discussed later this is possibly a beneficial effect.
Protein requirements
Protein requirements has been endless debated and as yet there is still no definitive answer. The problem arises with the fact that protein metabolism is highly complex and is effected by a myriad of other physiological and nutritional factors. The initial factor is the protein itself. Different proteins have differing levels of amino acids and as such stated earlier can be classed as complete if they contain all the essential amino acids or incomplete if the lack one or more amino acids at the required level. There are a variety of ways in which these can be ingested, the most efficient being protein powder.
Energy Balance and Protein Powder
Energy balance (the difference between energy consumption and energy expenditure) should always be considered a corner stone of nutritional planning. Energy balance dictates many metabolic processes which influence nutrient needs. Considering this ensuring an appropriate energy intake relative to expenditure will ensure nutritional recommendations are correct, it is the subject of this article that a specific, protein powder when taken in sufficient quantities, aids the body builder in this objective.
Components of energy balance
Expenditure –
There are a myriad of factors that alter an individuals Total Energy Expenditure (TEE) or how much total energy an individual burns each day. Below is a breakdown of the components of energy expenditure
BMR/RMR (Basal/Resting Metabolic Rate)
Basal metabolic rate is the amount of energy an individual needs to survive when the individual is at total rest (no movement, no stimulation and no influences from food or any other substances). This is basically the amount of energy that’s needed for basic bodily functions such as breathing, and normal cellular turnover.
BMR is body weight dependent (obviously there is more tissue to support). However in terms of BMR fat is reasonably inactive metabolically (although not totally), this is why a greater muscle mass will increase an individuals metabolic rate.
Protein
In relation to bodybuilding protein is viewed as a key nutrient in the development of strength and size. Anecdotally most bodybuilders would say that the more protein the better, on the other hand most sports dieticians take the opposite view in that protein is abundant in the average diet and if energy requirements are meet there’s a good chance that protein requirements will also.
Protein is essential for life. It provides the building blocks for tissue, hormones, enzymes and accounts for 15 of the body. The building blocks it provides are amino acids and different proteins provide different amino acids and ratios of amino acids. Amino acids fall into two distinct categories, either essential (those that cannot be produced from other amino acids by the body) or non essential. The essential amino acids are listed.. depending upon certain conditions, other amino acids are some times considered to be essential, giving the term ‘conditionally essential’.
![[Valid RSS feed]](http://www.look4articles.com/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites
![[Valid RSS feed]](http://www.look4articles.com/images/rss.jpg "XML Feed For RSS")