NEWS
EQ
SPORTS
PACKAGE
SEPTEMBER 2015
NEWS
PROTEINS AND EXERCISE
– amino acids and their many virtues
NEWS
NEWS
NEWS
NEWS
Proteins
– the building
blocks of the
body
PROTEINS
Proteins are the most important of the four energy-giving nutrients. The word ”protein” comes
from the Greek word ”Protos”, and it means ”the most important” or ”the first”.
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Eating correctly after exercise
will help during the next session, and you will get a greater
gain from the workout you just
completed. According to the
Norwegian association for top
athletes, leaving out eating
after a workout will lead to
slower recovery, less effect
from the workout, a weaker
immune system and a higher
risk for overtraining. So take
care to fill up on both fluids
and nutrition.
It is best to combine plenty
of carbohdrates with plenty of
proteins. This is because carbohydrates cause an increased
insulin secretion, which in turn
stimulates the muscles to absorb the amino acids you get
through protein.
WHEY PROTEIN
There are many potential
health benefits from using whey
protein. One way to improve
your exercise results and even
to increase the quality of your
life is to simply include whey
protein in your diet.
Researchers in Minnesota
completed a 12-week study
where the daily calorie intake
was reduced by 500 kcal. Some
participants were given whey
protein and the rest got a drink
with lots of carbohydrates.
Those who got whey protein lost
a considerably larger amount
of body fat (in total 6,1 %) and
retained their muscles better.
Researchers at Baylor University in Waco, Texas, studied 19
men engaged in strength training over a period of 10 weeks.
WHAT ARE PROTEINS?
– many important functions in our bodies
Proteins are long molecules that
principally are comprised of chains
of several hundreds of amino
acids. 22 of the amino acids are
vital to our survival. The body can
manufacture some of these as
needed, but it is necessary for us
to get 8-9 of them through our
diet. These are the ones we call
essential amino acids. Foods with
high protein content are meat,
fish, poultry, eggs, dairy products,
lentils, beans and tofu.
Protein is also the nutrient that
is the most filling in relation to calorie content. You will also stay full
for a longer time if you eat plenty
of proteins. If you train intensely,
it is especially important that you
eat the right amount of proteins.
Protein can also have a stabiliz-
FILL
UP AFTER EXERCISE
NEWS
ing effect on blood sugar, which
again can lessen the craving for
sweets or snacking.
FUNCTIONS IN THE BODY
Proteins have many important
functions in the body. They contribute to i.a. the maintenance of
muscles, hair, skin, nails and other
tissues and organs such as the liver,
kidneys, intestines etc. Several important hormones, such as insulin,
are comprised of proteins. Enzymes
are proteins, and without these
there would be no metabolism.
The hemoglobin that is in our red
blood cells, and which is used
to transport oxygen in the body,
is also a protein. If you get sick
often, this could be connected to
getting too little protein.
•Proteins are the body’s building blocks,
and play an important part in how the
body functions. Especially the muscles
depend on proteins. Proteins are also
essential to building and maintaining
cells and tissue, and to producing hormones and enzymes.
•Proteins become amino acids in the
body, and it is especially important to
get the so-called essential amino acids
that we are unable to produce on our
own, but that we must get through our
diet. When amino acids are absorbed,
they are again converted to proteins in
different parts of the body.
•Dietary supplements of protein can either consist of whey protein (a bi-product
of cheese making), or soy protein. Whey
protein contains animal proteins, while
soy protein contains vegetable proteins.
Some got whey and casein
protein and 6 grams free amino
acids, while the other participants got a 20-gram placebo.
Those who used whey protein
had a larger increase in muscle
mass and strength.
Whey protein can also help
you to reduce the feeling of
hunger. Australian researchers
gave 28 men suffering from
overweight four different types
of drinks. Those who got the
drink that contained 50 g whey
protein showed a considerably
reduced level of ghrelin, the
hormone that tells the brain
that you are hungry, for up to
four hours later. So if you want
to avoid unhealthy snacks on a
Friday night, try taking a protein
shake instead.
Sources: eqology.com, mensfitness.com
NEWS
NEWS
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