As soon as possible, the introduction of whey proteins, which have an absorption peak of about two hours, together with caseins, which have an absorption peak of about four hours, allows to maintain a high concentration for 7-8 hours.
Although it may seem counterintuitive to what was previously said, an exception can be made to protein consumption during activity during strength training: amino acids enter the blood stream, and once the activity is over, they also enter the muscle. taking advantage of the fact that circulation is still increased in the muscles that have just finished work.
Intake of protein and muscle mass
The intake of protein in the diet is linked to the amount of energy input and especially to the amount of carbohydrates: in the absence of carbohydrates, some amino acids will be converted to glucose and therefore will be subtracted from protein synthesis; the presence of carbohydrates in the diet guarantees the maximum availability of amino acids to start the synthesis of new proteins.
In addition, after the introduction of carbohydrates, the concentration of insulin in the blood, an anabolic hormone capable of supporting all mechanisms of synthesis, rises.
The introduction of proteins to increase and/or maintain muscle mass is secondary to training and its positive effects: release of GH (growth hormone), release of IGF-1 (with an anabolic effect on synthesis mechanisms), activation of mTOR (and a molecule that stimulates protein synthesis and which is activated by certain nutrients such as leucine).
Branched-chain amino acids (BCAAs) are highly valued by those who engage in physical activity, as they are believed to be metabolized only in muscle tissue and therefore can provide more energy; In order to be used, the amino group must be removed from the BCAA, which in turn requires energy to be eliminated.
So why use it instead of glucose, which has a simpler metabolism?
The role of BCAA is not to use instead of glucose, but to use the ability of leucine to stimulate protein synthesis and the ability to limit muscle damage.
Conclusions
The protein needs of sedentary people and athletes differ in quantity, but certainly not in quality.
Two considerations must be taken into account: the first is that animal proteins are recognized as proteins of high biological value and high digestibility, but that vegetable proteins also serve to introduce all the necessary amino acids if they are properly combined; the second consideration is that the need for protein does not only apply to muscle mass, but also to structures such as bones. Bone is not only made up of calcium salts, but also proteins: it is therefore necessary to nourish not only muscle, but also bone with protein.
Physical activity and proper nutrition are elements needed to maintain and improve good health.
30 minutes of exercise a day is all you need to lose weight. Would you like to lose weight? Are you constantly struggling with your weight to stay in shape? The real secret, in addition to a healthy and light diet, is exercise. We know it well by now. But how much physical activity is needed to tone the body and say goodbye to extra pounds? 30 minutes a day is enough.
Would you like to lose weight?
Are you constantly struggling with your weight to stay in shape? The real secret, in addition to a healthy and light diet, is exercise. We know it well by now. But how much physical activity is needed to tone the body and say goodbye to extra pounds? 30 minutes a day is enough.
- This is confirmed by a Danish study. Half an hour of exercise a day is enough to maintain tone and lose weight. There is no need to go through long and stressful training sessions in the gym.
- According to Danish scientists, those who exercise 30 minutes a day experience a third more weight loss compared to those who engage in physical activity twice as long.
