All we heard about protein last time, thanks popular diets rich in protein and low intake of carbohydrates.
But what is myth and what is reality?
Proteins are responsible for maintenance, repair and muscle growth.
You might think that our body responds to food equally, ingest and then spread it. Nothing more false. There is a very specific order in the way in which food is used, and the body responds different to proteins, fats and carbohydrates.
And throughout the day, our bodies perform routine actions that create, use and tear muscles. Therefore they need to maintenance, to use again in the next day.
The body uses protein for repair – our body is “crunched” permanently to rebuild again. Coaches tell you when you lift weights your muscles refreshing but what really happens in that moment is a rupture of muscle tissue, not his refreshing. With proteins, the body repair damaged muscle tissue.
Lastly, proteins are used to help the body grow. Protein is the main source of which is produced material for muscles, blood, skin, hair, nails and internal organs.
Proteins burn more calories
Did you know that you can accelerate protein metabolism? In fact, proteins burn up to 36% more calories than fat and carbohydrates. In other words, burn five times more calories when you eat protein than when you consume other two categories of nutrients.
An active person needs 2g protein per kilogram of body mass without fat
For example, if weighs 80 kg, and 30% is fat, your fibrous mass is 55 kg. In this case you should consume approximately 110g of protein daily. It is important to consume enough protein – this means not too much and not too little. An excessive amount of protein at once can have an adverse effect – the body cannot use all at once, and the rest goes to the kidney to be processed, what remains is decomposed in fat.
Even proteins when are eating too much, can turn into fat. So consume them daily, but take care to consume in reasonable proportions.