Before understanding what is a protein and as it influences a human body it is necessary to understand the following at once: it is not a chemical component and not magic anabolic steroid for accumulation of huge muscle bulk. It is usual protein which can be in two forms: in food and also in the form of powdery mix (like carbohydrates in the form of sugar crystals) high-quality proteinaceous connections. In this article we will consider aspects of impact of a protein on a human body and also a simple recipe for cocktail from the products of the general availability containing a protein.
Influence of a protein on an organism
Protein, or protein is the major nutritious element in a human body performing considerable number of functions. Practically all internals and fat, organic and also connecting fabrics, membranes, liquids, mucous membranes, muscles, a linking, hormones and enzymes of an organism include in the structure various on the structure and level of complexity of a squirrel.
In addition, it can be found in bones, hair and skin. By means of a protein in an organism there are structural and biochemical reactions necessary for muscular contractions, works cardiovascular, immune and other systems.
Whether you know? Such protein complex which contains all amino acids, irreplaceable for an adult organism, is full. In most cases in similar quality the products containing animal protein act: beef or chicken meat, fish, dairy products, eggs. At the same time the rank of the most high-quality protein which is found among food by right belongs to egg white.
We begin to use a protein since the birth, breast milk is a same protein, but not so concentrated. High level of a protein is comprised by the following products:
- meat;
- fish;
- bird;
- eggs;
- milk;
- asparagus;
- peas;
- bean.
The powder protein is the concentrated proteins which are optimum balanced according to amino-acid structure having high biological and nutritional value. The main sources of raw materials for such form of a protein are the dairy and serumal and also soy extracts received by production lactic and processing of bean products. Without being exposed to any chemical treatment, the specified concentrates only are filtered through membranes and dried. The protein which is contained in sports additives has natural origin, and we will physiologically combine with biological mechanisms of a human body.
Learn what serumal protein it is better to choose.
Serumal protein is famous for the greatest effectiveness in particular for athletes as has the high level of assimilation. The casein protein is acquired more slowly and long, but shows very expressed result. Soy protein is applied more to restoration of a hormonal background at women. If you have no opportunity, desire or need to use a protein in a powdery form, you can receive this element from usual home-made food what we will talk a bit later about. The protein coming to a human body directly with food or dietary supplements participates in creation of muscle bulk not at once and not in an initial look. Appearing in a body, protein mix during preprocessing is split on simple components of protein. Moving on a digestive tract, proteinaceous molecules react with other elements, releasing, thus, amino acids of the different direction and influence. And already amino-acid connections, being distributed on an organism, provide direct formation and growth of muscles.
Pluses
The main advantage of a protein in the course of its influence on a human body is expressed that it is construction and plastic substance for growth of muscles and also base for reduction of the last. As any physical activities are followed by process of destruction of muscular structures because of loan of protein from muscles, this product has the special importance in the menu of athletes.
It will be for certain useful for you to learn when it is better to drink protein cocktail.
Subjecting the body to regular and serious trainings, the people playing sports in a literal sense destroy the muscles; for this reason after the intensive training it is necessary to carry out adequate resumption of muscles surely. The protein promotes the optimum course of these processes in order to avoid combustion process a muscle and their deformations. In addition, protein:
- enriches a human body with minerals and vitamins;
- resumes growth of hair, increases their density;
- improves visual function;
- eliminates failures in work of a cardiovascular system;
- increases the general resilience of a human body to potential diseases.
It is important! If you drink any vitamins and at the same time at you in an organism the deficiency of protein is observed, then assimilation of useful elements simply does not happen.
Minuses
At a protein surplus in an organism there can be negative consequences, but for development of heavy chronic processes, critical dysfunctions and diseases it is necessary to exceed long time protein consumption rate in day. In addition, the increased consumption of protein can provoke obesity. Also deviations in normal work of a human body can arise because of a type of protein:
- The egg protein is considered a universal type of high quality protein because of the fastest and easy assimilation and also big degree of saturation amino-acid connections. However at its excessive use (the daily use of a protein of 250-300 g a long time) there can be failures in work of a thyroid gland, and, therefore, and in a hormonal background of an organism.
- The use casein, dairy (mix of serum and casein), or a serumal protein can be fraught with negative consequences only for those people whose organism does not acquire lactose. Allergic manifestations and also the frustration in work of a GIT which are followed by diarrhea, a meteorizm, locks and also painful feelings in a stomach — the main manifestations of side effects from intake of milk protein by those who complain of intolerance of disakharidny carbohydrate.
- The soy protein is absolutely safe for women, however at surplus of a product in an organism of the man the decrease in sexual desire and dysfunction of an erection because of contents in this type of protein of a large amount of phytoestrogen (female sex hormones) can be observed.
Study in more detail advantage and directions of use of an egg, casein and soy protein.
The individual intolerance a squirrel is a direct and indisputable contraindication to application of a protein in any kind.
Video: What dangerously sports food Indications to restriction of a protein in daily food of the person is the following:
- the broken proteinaceous exchange in an organism;
- dekompensirovanny dysfunction of a cardiac muscle;
- intolerance of lactose, or laktazny insufficiency;
- excess fat deposits;
- renal failure;
- the increased production of enzymes in a liver.
Important! Long psychological depression, apathetic and depressions, a sleep debt, the slackness and fatigue and also decrease in working capacity are direct consequences of proteinaceous insufficiency in an organism.
Preparation of protein cocktail in house conditions
Today it is possible to make protein cocktail and in house conditions. As a liquid foundation it is possible to take as milk, kefir, fermented baked milk, yogurt, and juice or water. Eggs (chicken/quail) or cottage cheese is the following obligatory component of cocktail.
It is also possible to add fruit and berries for the purpose of increase in level of vitamins. Linseed or olive oil, honey or jam are added by those people who want to increase the level of fats and carbohydrates in an organism, however, these products are contraindicated to those who seek to lose weight. Let's consider one of the easiest recipes which contains a list of public food, and, thus we learn how similar drink becomes.
Ingredients
The following products will be necessary for you for home-made protein cocktail:
- 100 g of cottage cheese;
- 200 ml of milk of 1% fat content;
- 1 tablespoon of cocoa powder.
Phasing of preparation
Algorithm of preparation of a house drinking protein following:
- In a blender bowl at first pour room temperature in milk.
- Further fill up cottage cheese in the same capacity.
- From above strew with cocoa powder.
- Shake up the connected components the grinder to homogeneous mass;
- Pour out the received mix in a cup or a glass and start the use.
Power value of cocktail
The power value of drink directly depends on what it is made of. If in the course of preparation you used all components in volume according to the specified recipe, then you receive a product with the following characteristics:
- caloric content — 210 kcal;
- content of proteins — 28 g;
- content of carbohydrates — 9 g;
- content of fats — 4 g.
Video: How to prepare a protein in house conditions As it is correct to use
Protein consumption rate for an adult organism — 1-3 g on 1 kg of weight, however at the increased physical activities, whether it be sport or physically hard work, the standard quantity of this element necessary for full development increases to 2-2.5 g.
To be more precisely, an average value of standard daily rate of protein on 1 kg of weight of the man:
- for the purpose of weight loss — 2 g;
- for maintenance of weight — 1.2-1.5 g;
- for a set of weight — 2 g.
Whether you know? The world famous swimmer Michael Phelps during preparation for competitions at the Olympic Games held in 2008 in Beijing, a certain period held "diet" which provided a daily diet on 12000 calories.
Standard daily rate of protein on 1 kg of body weight of the woman:
- for dumping of weight — 1.5-2 g;
- for the purpose of maintenance of weight — 1-1.3 g;
- for growth of muscle bulk — 1.5-2 g.
As for desirable time of day for reception of a protein, there is a pretraining, competitive, and posttraining, or recovery purpose of protein. Time of reception and a type of the high-concentrated protein is defined depending on sport and a sex of the person. However there are certain rules: the serumal protein is subject to the use in the first half of day and prior to the beginning of physical activity, and casein — for the night before withdrawal for sleeping. Knowing what products contain any given type of a protein and also the level of caloric content of these elements, you will know how most to make houses proteinaceous cocktail for growth of muscles or weight loss.
Whether you know? From 18 to 20% of a human body are occupied by a protein. The only substance of which it is more than a squirrel in a human body, is water.
The serumal protein also belongs to group of fast proteins, however, in this case the speed of its assimilation varies within one or one and a half hours. The sequence of receptions also depends on whether the person is engaged in physical exercises:
- in training days — in the morning on an empty stomach, for an hour and a half to and right after physical activity;
- in days of rest — in the morning, during an afternoon snack, and is closer to a release in the evening.
The casein protein is a slow protein which integral digestion happens over 4-6 hours after the direct use, for this reason it will be expedient to accept it before withdrawal for sleeping. Besides fast satisfying of hunger, for night time of day it completely sates an organism necessary for full development of muscles by amino acids. Most often this protein mix is used for the purpose of weight loss: they can also replace 2-3 having a snack surely.
It is important! For the reason that the human body spends most of all liquid for protein processing, the people who are intensively using protein need to adhere to also day consumption rate of clear water — not less, than 2 l.
Thus, it is possible to draw a conclusion that the protein is not hormonal or steroid additive without which it is impossible to build muscles and to make the body relief. In fact protein is necessary for everyone, by means of this element we actively move, leading active lifestyle, maintaining the health and an emotional background, we are engaged in intellectual or physical actions, we grow and we develop. And the fact that it without effort can be prepared houses is remarkable.