The nutritional and physiological effect of proteins, their influences on sports nutrition

Abstract

Proteins are macromolecules consisting of long chains of amino acid subunits. The human genom encodes 20 kinds of amino acids, at the same time our body contains additional specific amino acids. According to WHO the protein intake is 0.8g / kg / day for people with normal activity over 19 years of age.

Higher daily intake, avarage 1.2 to 2 g/kg/d of protein can promote to the improvement of micro-injury caused by muscle work, muscle hypertrophy, muscles-, tendoms-, ligaments and bones adaption to load, and produce nitrogen-balance. From sport nutrition viewpoint it is advised to consider intake timing beyond the quantitative factors. The high biological value of protein consumed within two hours after exercise and the pre-sleep casein also promote muscle protein synthesis. We need to make differences between sport when we talk about protein input recommendation.

1.2 to 1.4 g/kg/d of proteins are recommended for stability athletes, additionally strenght and resistance training athletes need protein between 1.6 to 1.7g/kg/d. Weight loss by fat mass experienced high percentage of resistance-type training, with a doubling of daily protein intake at a tight energy level.