Repair & Rejuvenate

Proteins Act as Energy Sources in the Absence of Carbs & Fats

Guys, especially teenagers, go crazy over muscle building and try following any advice that comes their way. An often-quoted one includes that, lifting weights breaks down a muscle which then grows stronger or bigger during the repair process. But, is this another myth or a reality?

Over-training to the point of fatigue definitely causes muscle damage, especially to the proteins that comprise muscle fiber. Two types of overload namely, metabolic and mechanical, can stimulate muscle growth. Metabolic overload is the quantity of work done by a muscle that depletes it of its energy supply. Mechanical overload primarily leads to structural damage of the actin-myosin protein filaments due to intense exercises such as weightlifting. The damage to the muscle causes the protein to synthesize new cells that are used to repair the damaged protein fiber.

Proteins-Pillars of Support During/After Exercise

• Our cells basically contain protein that take up different tasks and this includes the primary task of building and repairing cells, including the damaged muscle cells due to high-intense training to the point of fatigue. Fatigue prevents an individual to repeat the set of exercises! Proteins serve to transport cells, function as enzymes to support various physiological functions and act as hormones too.
• Beyond muscle repair, proteins also help to supply energy for muscles when all other energy sources go dry (fats and carbs). Gluconeogenesis is the term that helps describe how protein is converted to glycogen for ATP. Consuming sports drinks that contain sugar and sodium can help maintain glycogen levels (this prevents gluconeogenesis) and spare proteins from being used for energy, allowing them to do their regular job of repairing tissues after exercising. Restricting intense workout for less than an hour can also save glycogen stores from running out.
• Amino acids are the building blocks of protein and there are totally 20 of them. Of the 20, 4 are non-essential as our own body produces them, 9 are essential as we need to acquire it through diet and eight are said to be conditional as they can become essential at any point of time and must be consumed in the diet. Consuming amino acids before and during a workout and combining it with a post-recovery exercise snack or meal containing protein can increase muscle protein synthesis.
• Every gram of protein consumed provides 4 calories of energy and when this nutrient is used correctly in a well-balanced diet, it helps to keep a person full for a longer period and prevents a person from feeling hungry again in a shorter time span. Also, protein requires more energy compared to other macronutrients for digestion and hence, can be termed as ‘energy expensive’. What are the other macronutrients apart from protein? Get your answers at www.firsteatright.com.
• Proteins must constitute around 15-30% of an individual’s daily calorie intake based on his/her activity levels. On days that include a high-intensity training routine, it would be better to consume more proteins.
• People who want to grow muscles must consume protein-rich foods such as lean meats, fish, eggs, chicken or milk. Soy is the only plant-based protein that contains all 8 essential amino acids. It is also necessary to be cautious to refrain from consuming excess protein as it only gets expelled via urine, though not dangerous to the body.
• Nutrition guidelines suggest consuming 0.8 grams of protein per kilogram of bodyweight. It is better to consume this protein in definite portions throughout the day rather than consuming it as a single meal. For instance, a person weighing 77 kilograms must consume 20-40 grams of protein at a time, distributing it between meals and snack to attain his/her daily limit of 70-170 grams of protein per day depending on exercise intensity.
  
  

Protein stores in the body are distributed among the skeletal muscles (50%), up to 15% is used for structural tissues such as skin and bone and the remaining proteins are in tissues and organs.