Everyone knows the importance of exercise, but the people are not much aware of the importance of protein and how it affects the human body in muscle recovery. Actually, muscle is starving for protein after high-intensity exercise. we all know that carbohydrates are a crucial fuel source throughout training, also perform a major role in helping recovery after exercise. However, the importance of protein is less known. There is no uncertainty that protein ingestion improves athletes recover from training, but issues remain about the optimal amount, sort and timing of protein needed for optimizing training and recovery muscle after workouts or training. there are many gyms myths. this mainly claims that resistance training with high intensity indeed will cause muscle damage.
Exactly, the damage happens to the proteins that contain muscle fibres. Muscles are packages of individual fibres protected in fascia and connective tissue. The tiniest segments of muscle fibres are the actin and myosin protein microfilaments. The sliding filament theory implies that actin and myosin overlap, and that when they get the signal from the CNS (central nervous system) to shorten, they slide over one another to build a force-producing, muscle-shortening action. Therefore, protein play an important role in building muscle and recovery. (Pete McCall, 2018) What is protein? protein is one of the important macronutrients that our body needs for maintaining the health of our body. Protein does most of the duties in the cell. For example, the shape of the cell, function, and regulations of the organs and its tissues. In the human being, the primary structural unit of cells are protein and has many important duties to perform.
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The primary function of the proteins in the human body is to the repair and build damaged cells, this includes the damaged muscle cells when exercising in in very intensity level to the point of fatigue. Added roles that dietary proteins perform in the body involve transports cells, serving as enzymes to help many physiological duties and functioning as hormones. (Pete McCall, 2018) The most important role of the protein is to repair all the damaged cells of muscle. protein is used as an energy source for muscle contractions when other energy sources like adenosine triphosphate (ATP, the cellular form of energy), fats and carbohydrates are not available. when protein is converted to glycogen for energy production as ATP, This process is called gluconeogenesis. Gluconeogenesis occurs during high-intensity exercise for a long period of time. Drinks which contain sugar and sodium helps to avoid the gluconeogenesis and won't use protein during exercise as a source of energy and will use after exercise for repairing muscle recovery. (Eddens, L et al 2017), (Ganju, S., & Gogate, P. R. (2017).
Amino acids are the simplest unit of the protein. There are 20 types of amino acids. There are four non-essential and nine essential amino acids. Non-essential amino acids are amino acids which are created in the body and essential amino acids we have to consume it through food like meat, chicken, milk, egg, broccoli, etc. Non-essential amino acids are Alanine(synthesized from pyruvic acid),Arginine (synthesized from glutamic acid),Asparagine (synthesized from aspartic acid),Aspartic acid (synthesized from oxaloacetic acid),Cysteine (synthesized from homocysteine, which comes from methionine),Glutamic acid (synthesized from oxoglutaric acid),Glutamine (synthesized from glutamic acid),Glycine (synthesized from serine and threonine),Proline (synthesized from glutamic acid),Serine (synthesized from glucose),Tyrosine (synthesized from phenylalanine).Essential amino acids are Histidine,Isoleucine,Leucine,Lysine,Methionine,Phenylalanine,Threonine,Tryptophan,Valine. Consuming amino acids before and during the workout including protein snacks after the workout can boost muscle protein synthesis This will help the clients reach their performance goal by increasing the recovery after exercise.
Protein gives us about 4 calories of energy per gram. (Benjamin, L., Blanpied, P., & Lamont, L. 2009). Most of the protein in the human body is stored in our skeletal muscle. Our body is constantly building cell by replacing old and damaged ones, and amino acids will help our body for doing this. The guidelines for protein consumption for an average of 0.8 grams of protein consumption per kilogram of our body weight. For those who strength training they need to have 1.0 to 1.7 grams per kilogram of body weight. Dietary regulations suggest that 15 to 30% of an individual's daily caloric intake. People those who are interested in muscle hypertrophy they need to consume more protein for faster muscle recovery. Eating lots of protein is important for muscle growth, eating too much protein, while not necessarily dangerous but will simply result in the body excreting it in urine and can decrease the bone density by using calcium from the body for protein digestion. (Benjamin, L., Blanpied, P., & Lamont, L. 2009). Before taking a high amount of protein daily you must think twice because it is having side effects also. when you consume protein more than 30 percent it causes to create toxic ketones in our body which will affect our kidneys. Because when kidneys try to remove all the toxic ketones from the body lots of water is also get lost during this process, which is very bad to our body. This shows your significant weight loss but actually, the weight loss happens is of the water from the body in addition to muscle and calcium from the body. (Ormsbee, M. J. et al , 2018) In conclusion, we know protein has a vital role in muscle recovery and also we should know that protein work properly with proper sleep and rest after high-intensity exercises.
Our body is constantly building cell by replacing old and damaged ones, and amino acids will help our body for doing this. The guidelines for protein consumption for an average of 0.8 grams of protein consumption per kilogram of our body weight. The people who are concentrating on gaining lean body mass should eat more protein than recommended daily intake. The most important role of the protein is to repair all the damaged cells of muscle. protein is used as an energy source for muscle contractions when other energy sources like adenosine triphosphate (ATP, the cellular form of energy), fats and carbohydrates are not available. Because when kidneys try to remove all the toxic ketones from the body lots of water is also get lost during this process, which is very bad to our body. This shows your significant weight loss but actually, the weight loss happens is of the water from the body in addition to muscle and calcium from the body.
Reference
- BENJAMIN, L., BLANPIED, P., & LAMONT, L. (2009). Dietary Carbohydrate and Protein Manipulation and Exercise Recovery in Novice Weight-Lifters. Journal of Exercise PhysiologyOnline, 12(6),3339.Retrievedfromhttp://ra.ocls.ca/ra/login.aspx?inst=georgian&url=http://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=65271489&site=eds-live&scope=site - Michael J. Saunders,
- Nicholas D. Luden, Cash R. DeWitt, Melinda C. Gross, & Amanda Dillon Rios. (2018). Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery. Nutrients, Vol 10, Iss 3, p 333 (2018), (3), 333. https://doi.org/10.3390/nu10030333
- Eddens, L., Browne, S., Stevenson, E. J., Sanderson, B., van Someren, K., & Howatson, G. (2017). The efficacy of protein supplementation during recovery from muscle-damaging concurrent exercise. Applied Physiology, Nutrition & Metabolism, 42(7), 716–724. Retrieved fromhttp://ra.ocls.ca/ra/login.aspx?inst=georgian&url=http://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=123803224&site=eds-live&scope=site
- Author Pete McCall Health and Fitness Expert Pete McCall, P. M. (2018, February 28). 9 Things to Know About How the Body Uses Protein to Repair Muscle Tissue. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/6960/9-things-to-know-
- Ganju, S., & Gogate, P. R. (2017). A review on approaches for efficient recovery of whey proteins from dairy industry effluents. Journal of Food Engineering, 84. https://doi.org/10.1016/j.jfoodeng.2017.07.021
- Ormsbee, M. J., Willingham, B. D., Marchant, T., Binkley, T. L., Specker, B. L., & Vukovich, M. D. (2018). Protein Supplementation During a 6-Month Concurrent Training Program: Effect on Body Composition and Muscular Strength in Sedentary Individuals. International Journal of Sport Nutrition & Exercise Metabolism, 28(6), 619–628. Retrieved from http://ra.ocls.ca/ra/login.aspx?inst=georgian&url=http://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=132868430&site=eds-live&scope=site -
- Hudson, J. L., Bergia, R. E., III, & Campbell, W. W. (2018). Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review. Nutrition Reviews, (6), 461. https://doi.org/10.1093/nutrit/nuy012 - High-Protein Foods: Suggestions, Snacks & Recipes. (n.d.). Retrieved from https://nuts.com/healthy-eating/high-protein-
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