The diet of endurance athletes [five] the role of protein

When you determine the daily carbohydrate and balanced fat intake, proper protein intake becomes a very easy thing. If you don't know the intake of carbon water and fat, then I suggest you look at the previous ones. Articles will help you have a more holistic understanding of the diet.

People always think that weightlifters and bodybuilders need a lot of protein supplements. In fact, endurance athletes have a very high demand for protein, even more than the needs of large muscle men. In addition to muscle development, protein has the following effects:

The enzymes produced by proteins are essential for balancing fat, digestion and absorption, and hundreds of metabolic functions;

Proteins contribute to the production and maintenance of neurotransmitters; all cells in the human body require protein, including bones, organs, glands, etc.; the transport of oxygen, fat, vitamins, and hormones in the body depends on proteins; The health benefits of essential amino acids in proteins are well known; if you read the previous article, you will know the correlation between insulin, blood sugar and endurance exercise, and the glucagon (also known as high blood glucose factor) that plays a key role in them. The production is closely linked to the protein.

The WHO (World Health Organization) and USDA (US Department of Agriculture) recommendations for the daily intake of protein are seriously inadequate, and people have been worried that the excessive consumption of protein can cause renal dysfunction, which is also untenable. How much you eat each day depends on your muscle level, training intensity and other factors, and of course your own experience. Here we give a suggested ratio: 1.6 grams per kilogram of body weight, for example, you weigh 65 kilograms, training time is 90 minutes a day, you should meet about 106 grams of protein per day, according to Western-style eating habits, This is equivalent to breakfast with 2 eggs and cheese, a chef salad at noon, and a cold steak at night. Of course, if your training volume exceeds 90 minutes, you should increase the level of intake accordingly.

Of course, this is not the best advice, because it is based on weight, not your muscle level; in addition, everyone's eating habits are different. This advice is just to give you a preliminary range, you can practice , get your best value.

Just as carbohydrates are made up of sugars, proteins are made up of amino acids. At least 20 kinds of amino acids are essential for the human body, some need to be obtained through diet, we call them essential amino acids, while others are synthesized by the human body and are also called "non-essential amino acids", but please remember the name. Whether they are necessary or not, they are essential nutrients for the human body.

In general, animals are the best source of protein because they contain all the amino acids. Soy is an exception because its main ingredient is carbohydrates. Although vegetables contain amino acids, they contain a limited variety. If you are a vegetarian, you need to skillfully mix vegetables, beans, rice, natural grains, etc. to meet the requirements for all amino acids; but such a combination of vegans Inevitably bring high carbon water, the digestion effect of protein will be discounted, some proteins will not be broken down into amino acids, and some amino acids will not be absorbed.

We don't deny vegetarian habits, but humans are indeed very suitable for foraging, especially our digestive system. After years of evolution, they are eagerly welcoming a large amount of meat and fish, a small amount of carbon water and a variety of vegetables every day. , fruit and nuts. Despite the rise of the trend in recent decades, the promotion of meat, especially red meat, is harmful to human health, but the animal-based foraging habits can bring people the benefits of vegetarianism. Here are a few points:

The essential amino acids contained in animals are not only complete, but also high in content; vitamin B12 is basically only in animal foods; EPA (described in the previous article), as an important fatty acid against inflammation, has the highest content in animal food; iron deficiency should already be global Sexually common problem, it is far from enough to eat iron by vegetarian diet alone; vitamin A is also good in animal foods (in humans, B-carotene is converted to A with low efficiency); animal foods are basically free or It contains only a small amount of carbohydrates, so it does not affect digestion and absorption; the forage is stronger than the vegetarian.

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