An exceptionally important food product for the life of the human body is protein. In the gastrointestinal tract (GIT) of a human, proteins of plant and animal origin are converted into amino acids as a result of hydrolysis. Amino acids, in turn, are the basic elements for the formation of tissues, including muscles.
The main source of protein for the human body are eggs, meat, cottage cheese, dairy products, fish and seafood, poultry, that is, products of animal origin. Proteins of vegetable origin, which are found mainly in cereals and legumes, in comparison with proteins of animal origin, have less biological value and are not assimilated by the body so effectively. In proteins contain the so-called "interchangeable" and "irreplaceable" vitally important amino acids for humans. Replaceable amino acids, unlike irreplaceable amino acids, can not at all enter the human body and be synthesized in it autonomously. Irreplaceable amino acids do not possess such properties.
The organism of an adult person per day needs protein intake within 1,5 g per kilogram of normal (perfect) weight, which is an average of 90-100. 80% of this amount should be animals, and 20% – plant proteins. In athletes who are engaged in bodybuilding, this rate is much higher and is about 300 g per day, with the optimal dosage calculated individually for each athlete. The ideal scheme for obtaining protein by an athlete is 50 on 50, ie 50% of proteins enter the body with food, and the remaining 50% is a sports nutrition that does not contain fats, carbohydrates and other ballast components. In addition, the cost of protein in the form of bioadditives is equivalent to the value of products containing protein.
More accessible to the enzymes of the digestive tract and easier to digest proteins that have been subjected to heat treatment. At the same time, in the process of thermal exposure, some amino acids are destroyed, which reduces their biological value.
Foods most rich in protein:
It is necessary to take into account not only the quantity, but also the type and composition of the food protein. As you know, different types of proteins consist of different amino acids and have different amounts of proteins. High biological value and ease of assimilation of food protein by the body is ensured by the level of proximity of the structure of amino acids of the protein and organism.
The biological value of a protein or food containing a protein is the fraction of the delay in the body of nitrogen from the amount that was absorbed into the body. The higher the level of nitrogen retention in the body with the balanced content of essential amino acids in the protein that ensure the growth of the body, the higher the biological value of the protein.
Balanced amino acid composition
In the process of synthesis in the human body of the main types of proteins, all 20 amino acids participate in certain combinations. In this process, the ratio of essential amino acids, most approximate to the presence of the human body contained in proteins, is more important than quantity. Any failure in the composition of the amino acids of the food protein can cause the body to violate the process of the synthesis of its own proteins, and disrupt the dynamics of the equilibrium of protein catabolism and anabolism, to provoke the breakdown of its own proteins, including protein-enzymes. In the case of a deficiency in the body of any essential amino acid necessary to ensure the process of protein synthesis, the body automatically uses instead of it other amino acids. And in the case of an excess of essential amino acids in the body, highly toxic exchange products are synthesized that do not participate in the formation of amino acids.
In the case of thermal damage to proteins and amino acids during the preparation of food, or in the presence of inhibitors of digestive enzymes present in food proteins, for example, in beans, the availability of individual amino acids may decrease.
The level of digestibility (digestibility) of the protein reflects its degree of digestion in the gastrointestinal tract and the further absorption of amino acids into the body. The speed of digestion of food proteins allows them to be arranged (in terms of the degree of reduction) in the following sequence:
Net protein utilization is an indicator of the quality of food protein, which in a complex characterizes the degree of nitrogen retention and the amount of digested protein. It also characterizes the level of nitrogen retention in the body, taking into account the digestibility of the protein in the digestive tract.
Coefficient of protein efficiency
This indicator is based on the hypothesis that an increase in the body weight of growing animals is commensurate with the amount of protein consumed by them. The coefficient of protein efficiency increases when combining food products, the proteins of which organically supplement each other.
At this stage, the quality of proteins contained in food is assessed by the value of the coefficient of their assimilation. This factor takes into account the chemical (amino acid composition) and biological value (completeness of digestion) of proteins. The most balanced sources of protein are products having a coefficient equal to 1,0. WHO has evaluated the quality of proteins contained in food products and is in the form of a table.
It is known that the biological value of a complex of proteins is much higher than the value of each protein individually. To this end, experts recommend combinations of foods that enhance their biological value:
When forming a diet, try to combine proteins of vegetable and animal origin (meat, milk, eggs, etc.).
And I, on the contrary, have to. I want to restore the body relief.
why not more than 45 minutes?
I with the help of protein 7 kg for 1 month typed
It is written the same, I, for example, eat a steamed egg, do not eat damp, and also walnuts are useful!
I eat: Buckwheat + chicken (without skin) + Oatmeal salad (morning on 1% milk) Rice + fish Soup with beans or peas Gainers, but they liked the expensive ones from the cheap ones (hard masses). PRAW. In a month 4-4.5 kg.
Do you have any weight and height now?
People, I read and did not understand anything, please tell me what you need to eat in order to gain weight?
If you want to get fat, you have to eat it from morning till night and lie on the couch. If the muscles are to grow, eat protein food 6 once a day. a gram of protein should be 2 gr per kilogram of its weight and the basic exercises in a trinazherka is a deadlift, a squat with a barbell and bench press. swing no more than 45 minutes for trinket to failure. and weight popret terrible.