Proteins as a basic macronutrient and as a basic supplement
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Proteins are required in the human organism for a wide variety of functions: for example, for building muscle , for controlling the hormonal balance and providing enzymes, and for creating immune cells in the immune system. Proteins are therefore the most important of the three macronutrients (proteins, carbohydrates and fats) and should be supplied to the body in sufficient quantities to remain healthy and efficient. The organism is subject to an increased protein requirement, especially during sporting activities . Because: muscle cells are formed from proteins . Intensive physical exertion creates small tears in the muscle cells - the so-called training trauma - that the body tries to repair.
Proteins (or: amino acids ) are required for regeneration through the training of muscle cells. For a person who is not active in sports, around 1 to 1.5 grams of protein should be added to the body per day and per kilogram of body weight - through regular nutrition and as a supplement in the form of supplements. Anyone who is very active in sports and trains in a performance-oriented manner needs more proteins and should on the other hand consume between 1.5 and 2 grams of protein per day and kilogram of body weight in order to ensure optimal regeneration of the muscular system and the immune system.
The following dietary supplements are available in the field of proteins
The most widely used supplement in the form of protein is the whey protein . The whey protein is a whey protein which is obtained from the whey when milk is processed into cheese. It is therefore a natural by-product that arises during cheese production. Due to its biologically simplified structure and the lactose separated out in the process, it is easily digestible and quickly usable by the body , which is why this protein is particularly suitable as a post-workout meal . Whey proteins are available as powders that can be made into a drink in conjunction with milk , water or fruit juice . Basically, whey proteins are available in three different variants : whey concentrate , whey isolate and whey hydrolyzate . The former represents the basic and least processed form of the whey protein, while whey isolate is refined more and is therefore in higher doses. Whey hydrolyzate, on the other hand, is a whey isolate in which the individual amino acid components are broken down into smaller peptides, so that this type of whey protein is the best and quickest to use by the human organism. In addition to the whey proteins mentioned, there are a number of other food supplements that contain proteins of various origins.
Vegetable protein sources such as hemp , rice or soy proteins , which are particularly suitable for a purely plant-based diet, should be mentioned here. The so-called amino acids go further into detail when it comes to proteins . These are the basic building blocks that make up proteins. Although these are already contained in a variety of forms in regular whey proteins and in vegetable proteins, they can also be supplemented in isolation. Either in the form of BCAAs or EAAs , high-quality amino acid building blocks can be added as a particularly high-quality protein source and thus inserted specifically before and after an intensive workout. Other, natural sources of protein can also be taken in as regular foods. For this purpose, animal proteins in beef and turkey meat as well as in fish and slow- digesting caseins , which can be found in dairy products such as cheese or curd cheese, are suitable.