Proteins

Geschatte leestijd: 5 minuten Protein, or proteins, is what helps repair muscle tissue after you’ve deliberately damaged it through training. Protein is essential in this process. Unfortunately, in the Netherlands, we often refer to protein as proteins. However, proteins are just one of the various types of protein. What proteins are there? What is protein? Protein and amino acids Proteins and muscle growth Proteins and weight loss Protein needs Sources of protein Protein supplements Whey and Casein Is protein safe

What proteins are there?

There are various types of protein offered in various ways. As a novice strength athlete, it can sometimes be difficult to see through the buckets of powder. Therefore, here is an overview of the various types of protein with an explanation of why and when to use them. However, it is important to get your nutrients from ‘normal’ food as much as possible. Many athletes know very little about amino acids and protein, the different forms, and the best times to take them. Investing time in a little research on this can yield great results in terms of physical growth and saving money. After all, amino acids, as they are called in English, are the building blocks of protein and muscle tissue. All physiological processes related to sports – energy, recovery, muscle and strength gain, and fat loss, mood, and brain function – are closely connected to these building blocks. It is therefore no wonder that amino acids play an important role in supplementation (food supplement preparations) for athletes, especially bodybuilders. Protein plays a very important role in the diet of athletes in general and strength athletes in particular. Protein provides the building blocks of muscle mass, amino acids. In the article “Protein,” we delve into multiple articles on the role of protein in an athlete’s diet. Especially in the extent to which and the way in which protein contributes to the growth and maintenance of muscle mass. Protein in relation to sports and muscle mass has been extensively researched in decades of scientific studies. In our articles, we extensively discuss these studies and their significance. In doing so, we try to explain this sometimes complex matter in an understandable way.

What is protein?

Protein, or ‘proteins,’ are biological molecules. Molecules of substances that can be produced by living organisms themselves. Protein consists of long chains of amino acids and has various functions in the body such as forming enzymes and roles in the immune system. Athletes are especially interested in the function of protein as a building block of tissue. Tissues like muscle mass. In addition, protein can serve as fuel alongside carbohydrates and fats.

Protein and amino acids

There are 20 different (‘fundamental’) amino acids, and a type of protein can contain dozens to hundreds of these amino acids in various combinations and with different compounds. This results in tremendous variation in the number of possible types of protein. These amino acids themselves can also play different roles in the body. Some are used to produce other endogenous substances. Others play a role in metabolism. Bodybuilders in particular are often interested in the amino acids that are used primarily as building blocks for tissues such as muscle mass. However, it is important to realize that some amino acids may not work optimally in the absence of other amino acids.

Protein and muscle growth

Protein in food can be seen as structures of Lego bricks that are broken down in the body and then rebuilt into a new structure. This protein that you consume in food is broken down during digestion into loose and small chains of amino acids. These can be used as fuel, but also to build endogenous protein. This process called ‘protein synthesis’ is the way muscle tissue is built. The body can produce eleven amino acids on its own. However, nine amino acids can only be obtained from food. These are therefore called ‘essential amino acids’. The ‘semi-essential amino acids’ are actually ‘non-essential amino acids’ that, however, under some circumstances cannot be produced by the body. In these circumstances, for example in some conditions, it is necessary to obtain them from food.

Non-essential amino acids	Essential amino acids	Semi-essential amino acids
Alanine	Histidine	Arginine
Asparagine	Isoleucine	Asparagine
Cysteine	Leucine	Glutamine
Tyrosine	Lysine	Tyrosine
Proline	Methionine	Proline
Glutamic acid	Phenylalanine	Serine
Glycine	Threonine	Cysteine
Arginine	Tryptophan
Serine	Valine
	Lysine

Proteins and weight loss

Proteins are useful for muscle growth, but also for weight loss. Protein has a high satiety value, so you’ll feel full sooner and for longer. Moreover, it stimulates fat burning, and it’s energetically expensive to digest. It takes more energy to digest and process protein than, for example, carbohydrates and fats. So, if you increase your protein intake, you may lose weight, provided you do not compensate by eating more carbohydrates and fats. If you eat fewer carbohydrates and fats, you will consume fewer calories, which is essential for losing weight. The same applies in reverse: if you consume more carbohydrates and fats, you will gain weight faster.

Protein needs

How much protein you need depends on various factors such as your age, gender, weight, and level of physical activity. On average, you need 0.8 to 1.0 grams of protein per kilogram of body weight per day to maintain your body. For athletes, this is 1.2 to 1.7 grams of protein per kilogram of body weight per day. People who want to lose weight are advised to aim for the higher range because protein has a high satiety value. Therefore, you’ll feel full sooner, and you’ll lose less muscle mass. Strength athletes, in particular, are advised to aim for the higher range because they need protein to build muscle mass.

Sources of protein

There are many sources of protein. Animal sources include meat, fish, dairy, and eggs. Vegetable sources include legumes, nuts, seeds, grains, and soy. Both animal and vegetable sources have their advantages and disadvantages. Animal sources contain all the essential amino acids in the right proportions, but they also contain a lot of unhealthy saturated fats. Vegetable sources contain fewer saturated fats, but not all essential amino acids are present in the right proportions. Combining different vegetable protein sources can help to achieve the right proportions of amino acids.

Protein supplements

Protein supplements can be a convenient way to get enough protein, especially for athletes. Protein supplements can be derived from whey, casein, soy, rice, peas, hemp, or other vegetable sources. These supplements usually come in powder form that you can mix with water, milk, or yogurt. Protein supplements can be useful for athletes who want to increase their protein intake but have difficulty doing so with regular food, for example, because they have little appetite or because they are often on the road.

Whey and Casein

Whey and casein are both proteins derived from milk. Whey is absorbed quickly and is therefore very suitable for post-workout, while casein is absorbed slowly and is therefore very suitable for before bedtime. Therefore, many protein supplements contain a combination of whey and casein.

Is protein safe

Many people wonder whether protein supplements are safe. In principle, protein supplements are safe if you use them as recommended. However, it is essential to realize that supplements are not regulated as strictly as medicines. Therefore, there may be contaminants in supplements that are not listed on the label. Therefore, always choose supplements from reliable brands and check the label carefully. If you have any doubts, you can ask a nutritionist or dietitian for advice. It is also essential to realize that more protein is not always better. Excessive protein intake can lead to kidney damage, osteoporosis, and dehydration. Therefore, always stick to the recommended dose.