engleski

Amino acids: to eat or not to eat? It's all in the protein!

Nutrition is extremely important component for the athletes. No matter what sport practiced, by running up to play chess, the body needs extra energy to overcome physical and mental effort. During the presentation, I will briefly put forward some basic assumptions concerning the use of proteins and protein-amino acid preparations in the diet of athletes and amateurs. Proteins are named from the Greek word meaning “the first or πρωτεο". Since our body is subjected to a daily struggle for life, we need a "constant power" of the body protein in order to "fix" the damaged structures in the body, at any time. Recommended daily protein intake for adults is a healthy person, about 0.8 grams per kilogram of body weight. Sometimes conventional wisdom is that an adult needs daily amount of 1 gram per kilogram of body weight, now available only to people in an intense growth and development, and persons who are engaged in intense physical or intellectual work. Notwithstanding the volume of over 1.2 to 1.5 grams / kg body weight is recommended for athletes during the preparation and process of building muscle mass, but such procedures must be done under professional supervision. For professional "body-builders, " the amount of input protein depends on the phase of preparation for competition, a daily intake ranges from 2 to 2.5 grams / kg body mass without mass, subcutaneous adipose tissue. These high amounts of protein cannot be taken and ingested through the regular 5-6 daily servings. In this case, only exceptionally, athletes can take shakes and drink then as an additional portion of protein, amino acids and their mixtures. Amino acids There are only twenty different amino acids that build up a whole variety of different proteins (skin, hair, muscles, brain, liver, heart, albumin, immunoglobulin, hair). Amino acids that consists our proteins, are divided into two groups: essential and nonessential. Essential amino acids cannot be created in our body, and have to be taken through food because they are necessary to maintain the biochemical and physiological daily "task" in the body. There are eight essential amino acids: valine, leucine, isoleucine, phenylalanine, threonine, tryptophan, methionine and lysine. In childhood, are two more amino acids are essential: arginine and histidine. The second group consists of non-essential amino acids is that one, with are also necessary compounds to maintain basic body biochemical processes, but however, they can be created in our bodies from glucose or other amino acids. Amino acid preparations Amino acid preparations are usually taken in the morning on an empty stomach, but sometimes even before and after training depending on how the amount of amino acid intake of one tablet into the body. There is also an opinion among some "body builder-ma" to be somewhat taken during the day. How to take additional amino acids depends primarily on how they can show a normal diet. If you have a protein-poor meal, take one tablet of amino acids 30 minutes before meals. If the body does not receive all the necessary amino acids to build muscle mass during the 2 to 3 hours after meals, all proteins that have eaten will be otherwise used or lost, so this way ensures utilization of the consumed protein to build muscle mass. I will encourage the discussion about additional amino acid supplementation while practicing some specific sports activity at the end of the presentation.

amino acids; proteins; nutrition; athlets

nije evidentirano