Proteins (proteins) are nitrogen-containing substances consisting of amino acids. They are the main structural component of the muscular and other types of body tissues, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net Besides this, they are the basis for the synthesis by the body of various hormones, enzymes, hemoglobin. Proteins can also be used as an energy source, but in this they play only a secondary role. In order for the body to internalize them, proteins must be split into simpler components - amino acids. It was found that for the normal development of the human body requires 20 amino acids. Twelve of these are called interchangeable amino acids (eleven in children). This means that the human body is able to produce these substances or synthesize them from other amino acids and does not need them from outside. The remaining amino acids are irreplaceable, and we must consume them with food. The absence of at least one of these amino acids adversely affects the ability of body tissues to grow and / or regenerate.

Protein and athletic performance The main function of various proteins is to participate in metabolic processes. Many athletes and coaches are confident that intensive training increases the body's need for protein. This belief is based on the belief that an increase in the delivery of proteins or amino acids to shaded muscles helps to increase the synthesis of proteins in them.

Scientific studies in general confirm this. Four weeks after the start of taking protein supplements (3. 3 against 1. 3 g / kg per day) by the siloviki athletes, the synthesis of protein and the increase in muscle mass in the subjects significantly increase (Fern et al. , 1991). Similarly, Lemon et al.. (1992) note an increase in protein synthesis in people who began weight training, with increased protein intake (2. 6 against 0. 99 g / kg per day). The study of people engaged in strength training showed that an increase in protein intake usually leads to an improvement in the synthesis of muscle protein and the growth of muscle mass (Lemon, 1995; Walberg et al.. , 1998).

Tanapolski and his colleagues (1992) showed that athletes-siloviki need to consume the equivalent of 1. 8 g / kg per day of proteins. This is consistent with other studies suggesting that protein intake at level 1. 4 - 2. 4 g / kg per day helps maintain a positive nitrogen balance in sportsmen-siloviki (Lemon, 1995). As a result, such athletes are usually recommended to consume at least 1. 4-1. 8 g / kg of protein per day.

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