Meridyen Terapi Ankara

If you are doing sports, you need to pay attention to your protein consumption. Otherwise, no matter how much you train, you will not be able to achieve the strong and healthy body you want. Moreover, insufficient protein intake can increase the risk of injury. Here is what you need to know about proteins:

1. Proteins Are the Basic Building Blocks of the Body If we compare the body to a machine, carbohydrates and fats are fuel, and proteins are the basic parts of this machine. Proteins play a critical role in the construction and repair of all tissues, from muscles to organs.

2. Proteins Are Used Primarily for Structure, Not as Fuel The body primarily meets its energy needs from carbohydrates and fats. However, if there are not enough carbohydrates and fats, it can also use proteins as fuel. Therefore, proteins should be stored for body repair, not as an energy source.

3. Proteins Are Made of Amino Acids Proteins are made of chains of amino acids. For example, when we drink milk, the body breaks down the proteins it receives from the milk into amino acids and uses them to produce the proteins it needs.

4. Some Amino Acids Cannot Be Produced by the Body The body can produce some of the 20 different amino acids, but it must obtain 9 (in some cases 11) from food. These essential amino acids are necessary for muscle repair and general health.

5. Protein Sources Can Be Animal or Plant -Based Foods such as meat, milk, and eggs contain high amounts of protein. Legumes, grains, and even some fruits also contain protein. However, since plant-based protein sources generally contain less protein, those who do not consume animal products need to consume more food to get enough protein.

6. The balance of amino acids in its content is as important as the amount of protein. While animal protein sources contain all essential amino acids in a balanced way, plant proteins are generally deficient in some amino acids. For example, "methionine", which is found in low amounts in lentils, is high in bulgur. Therefore, consuming foods such as lentils and bulgur together helps to provide amino acid balance.

7. Daily Protein Needs Depend on Activity Level The daily protein needs of a sedentary adult are approximately 0.8 grams per kilogram of body weight. For athletes, this rate can vary from 1.2 to 2 grams. For example, a 70-kg individual should consume at least 56 grams of protein per day, but should increase this amount if they are doing intense training.

8. Supplements are not mandatory to meet protein needs Proteins are found in nature, along with vitamins, minerals and fibers. It is possible to meet the necessary protein needs with a balanced diet. Individuals who do not consume animal products should pay attention to the amino acid content of plant sources and use supplements consciously if necessary.

In conclusion, proteins are vital for the body. Adequate and balanced protein consumption increases your sports performance, supports muscle development and reduces the risk of injury. Therefore, you should pay attention to protein sources when creating your nutrition program.