Goals: Exercise Recovery & Repair

“When you train with weights it is recommended to take at least 1g of protein per pound bodyweight.”

After water, protein is the most abundant nutrient in our body. Proteins are defined as nitrogenous compounds of prime importance to the living systems. It is found in all plants and animals. All biologically active proteins comprise of nearly 22 different amino acids which are called the building blocks of proteins. The main constituent of each amino acid is nitrogen. The nitrogen present in the protein is used for tissue repair and growth.

The various important functions of proteins are as follows:

• Proteins form an essential part for the particular structures in the body. These are known as structural proteins e.g. collagen in bones and cartilages, keratins of hair and nails.
• Various proteins are enzymes in nature and catalyze biological reactions e.g. pepsin.
• Several proteins act as hormones and thus regulate various metabolic processes of the body e.g. insulin.
• A number of proteins serve as carrier for the transport of various substances e.g. hemoglobin transports oxygen.
• Some proteins act as receptor molecules for the transport of the compounds across the cell membrane, such as hormone receptors.
• Various proteins bind to certain substances and store them in different tissues acting as storage proteins e.g. ferritin stores iron.
• Some proteins like gamma globulins act as antibodies and provide immunity.

Amino Acids
There are 22 amino acids present in proteins which are of 3 types:

Essential Amino acids - The body can’t synthesize these and are required in diet. There are 8 essential amino acids:

• Isoleucine is required for stabilizing and regulating blood sugar levels.
• Leucine Inhibits breakdown of muscle proteins after trauma or severe stress.
• Lysine Helps to maintain proper nitrogen balance.
• Methionine Used to make choline. It is essential for the production of cystiene and taurine.
• Phenylalanine is a precursor to norepinephrine and aids in memory.
• Threonine Required for the formation of tooth enamel protein, elastin and collagen.
• Tryptophan acts as a sleeping aid and is necessary for production of serotonin.
• Valine can be metabolized to produce energy.

Semi essential amino acids - Although they are not essential but their synthesis are not sufficient during growth, pregnancy, lactation or fever. During this time they become essential. There are 2 semi essential amino acids:

• Arginine plays an important role in cell division, the healing of wounds, removing ammonia from the body, immune function, and the release of hormones. It also has a vasodilating effect
• Histidine is essential for zinc absorption and its transport to tissues, It also increases calcium absorption, it has a vasodilating effect. It can minimize internal bleeding from micro trauma.

Non essential amino acids - These can be synthesized by the body. There are 10 non essential amino acids:

• The nervous system needs asparagine to maintain the equilibrium and helps sythesize ammonia.
• Alanine helps to generate glucose from protein.
• Aspartic Acid acts as chemical messenger in brain, detoxifier of ammonia and is a structural component of DNA and RNA.
• Cysteine is a precursor in the production of glutathione.
• Glutamic Acid it is the most abundant fast excitatory neurotransmiter in the nervous system.
• Glutamine is used by white blood cells and improves immunity, increases bodys ability to produce GH, helps to remove excess ammonia.
• Glycine it is an inhibitory neurotransmitter in the central nervous system, important constituent of creatine, glutathione, heme.
• Proline - Unknown.
• Serine is important in metabolism in that it participates in the biosynthesis of purines and primidines, cysteine, tryptophan.
• Tyrosine is involved in the synthesis of enkephalins , substances that have pain-relieving effects.

Biological Value of proteins
The amounts and proportions of the constituent amino acids, particularly the proportion of the essential amino acids determines the nutritional quality of the protein. A protein which has the right quantity of each essential amino acid for growth and maintenance has high biological value e.g. egg albumin and milk proteins. On the other hand, a protein with poor biological value has a limited supply of one or essential amino acids e.g. proteins from cereals and pulses. Biological Value is also influenced by the digestibility of proteins.

Therefore, animal proteins are a better source of protein than vegetable proteins because animal proteins contain all the necessary amino acids in the correct proportions that allow immediate use in the body. Vegetable proteins also contain the same amino acids but have lesser amounts of the each amino and in sufficient proportions. Thus vegetable proteins are undesirable protein sources for muscle building. But by combining certain foods the protein can be made complete. Some foods will make up for the other foods weak amino acids areas. Here are some combinations:

1. Cereal with milk
2. Pasta with milk
3. Bread with milk
4. Rice and beans
5. Legumes with wheat bread

Requirements of bodybuilders:
Intense exercise increases demand of amino acids to support muscle growth and repair. When you train with weights it is recommended to take at least 1g of protein per pound bodyweight. So for example if you weigh 200 pounds have atleast 200 g of protein daily divided evenly into 6 meals. Your protein intake should consist mainly from the following foods:

• Whey protein isolate
• Whey protein concentrate
• Lean beef
• Casein
• Fish
• Chicken
• Eggs
• Cottage cheese
• Soy protein concentrate

Effects of high protein on liver and kidneys:
Large amount of proteins can out strain on the kidneys and liver. Uric acid is the toxic by product created from protein digestion. The kidneys and liver convert the uric acid into less toxic substances called urea and ammonia which are excreted through the urine. This is why it is recommended to drink plenty of fluids in the day if you are on a high protein diet. Water keeps the urea concentrations in the kidneys to become less toxic. Also, adequate water also flushes the kidneys and the urinary tract and prevents the build up of uric acid salts and crystal which can lead to gout. Those with a history of liver and kidney problems should not consume a high protein diet

Approved by Mandeep Sodhi, Fitness Consultant and Personal Trainer