Proteins, their types and similarities
As we all know, proteins are the basic substances for all tissues of our body, we find them in enzymes, hormones or antibodies.
Protein contributes to the metabolism process and is responsible for the proper functioning of the whole body. Thanks to proteins, it is possible to grow, develop and regenerate deteriorating tissues. Protein consists of amino acids, which is why the daily diet should be composed in such a way that the right amount of protein is provided to the body. What are the most common types of proteins and what are their properties?
Why are proteins so important to the body?
Anyone who works to improve their physical condition or plays a sport professionally is aware of the fact that providing the right amount of protein to the body can negatively affect its athletic performance. Whether a protein is useful to the human body depends on its amino acid composition and its biological
value (BV), that is, how much nitrogen in a particular protein is retained in the organism. Chicken eggs are the best source of protein that is easy to digest and the easiest to assimilate. Our bodies use 94% of protein. This makes chicken eggs a reference point for other natural sources of protein (in the list of these products,
In the sports and bodybuilding nutrient market, protein nutrients are available in the form of soluble powders; They are produced by various technological processes, and the level of the VB index is higher than that of the chicken egg. This means that it is more easily digested and absorbed than chicken egg protein.
Chicken egg protein - the original source
For many years, a chicken egg was considered the most suitable for people who professionally engage in bodybuilding or sports. This popularity is due to the fact that the chicken egg is a complete source of exogenous amino acids, that is, those that the human body cannot produce, and which food must provide in order to be healthy. In a chicken egg we find the exogenous amino acids necessary for an
adult: leucine, valine, isoleucine, phenylalanine, tryptophan, methionine, treonine, lysine. The chicken egg also contains most of the available forms of protein, alanine and arginine, that is, substances that stimulate the synthesis of nitrogen oxide, which, acting on the sections of blood vessels, increases blood flow to the muscles, which leads to a better supply of oxygen, nutrients and anabolic hormones. In
addition, chicken eggs are an excellent source of vitamins E, K, A and B, riboflavin, folic acid and minerals such as potassium, magnesium, zinc, calcium, phosphorous, copper, iron and selenium. You can also find large amounts of BCAAs (zinc, calcium, phosphorous, copper, iron, and selenium). You can also find large amounts of BCAAs (zinc, calcium, phosphorous, copper, iron, and selenium). You can also find large amounts of BCAAs ( Branched Chain Amino Acids).
The human body digests this food quite easily and provides some of the necessary building materials necessary for the regeneration and growth of muscle mass. Despite its effectiveness, the digestion and absorption of proteins lasts a very long time, it lasts from 1.5 to 3 hours and thus ensures the continued saturation of the blood with amino acids. Chicken egg protein has a very good effect on muscle regeneration after training and maintaining a positive nitrogen balance outside of it.
When do you eat an egg protein cocktail made with chicken egg protein?
A protein cocktail that contains chicken egg protein should be consumed right before bed. Along with other fast-absorbing protein sources, it can be used immediately after training and at any time of the day. Such a cocktail can be chosen an hour before training to maintain high levels of anabolic amino acids during exercise. It will reduce the catabolic reaction of muscle tissue and increase the anabolic reactions.
Hydrolyzed whey protein
Hydrolysis is a group of milk proteins obtained by destroying large peptide chains during the hydrolysis process. This means that these compounds are transformed into fast-absorbing substances. Whey is therefore a fast digesting and therefore a high source of anabolic protein, with maximum blood concentrations being reached 1 to 1.5 hours after consumption.
It takes 15 to 60 minutes for this type of protein to be absorbed. It is best to eat a food based on this type of protein 15 minutes before and immediately after your workout. Hydrolyzed whey protein is the most anabolic product in the field of short-term protein synthesis. It should be eaten with other forms of protein, characterized by a longer digestion time. In order to reduce the period during which the body
remains without substances necessary for replenishment, whey protein hydrolysate should be taken immediately after training in combination with an amino acid complex, which is immediately absorbed by the gastrointestinal tract after ingestion. Hydrolysis can also be consumed during training to reduce
catabolic muscle damage. This type of protein is also suitable as a snack between meals. Hydrolyzed whey protein is not able to provide enough calories for the body to start metabolic processes. The lack of calories in hydrolysis will slow down the body's metabolism because it does not receive all the nutrients.
Casein and micellar casein
Over the past decade, bodybuilders have paid increasing attention to the protein content of their daily diet. This is due to the fact that they understood that muscle growth depends on the amount of protein that is constantly supplied to their body. To the range of proteins that bodybuilders and athletes value, casein should also be added. It is a protein from milk that is extracted during the digestion process. It is also the most important milk protein, accounting for up to 80% of all milk proteins. It is also the most useful protein in the synthesis of hemoglobin and blood plasma proteins.
Casein is a high-quality protein that is filtered during the cheese-making process and is rich in exogenous amino acids. Taking into account the quality of this protein, which is its most important asset, two forms of casein can be distinguished.
The first is called calcium caseinate or caseinate and is the least valuable of all the parts of milk protein. They are harvested before the milk begins to curdle during the cheese-making process.
The second form is micellar casein, a product rich in glycomacropeptides that prevents decay and protects the body from bacteria and viruses. It contains the biologically active peptides casomorphine, which exhibits opiate activity. It is the best form of casein. It is also one of the least processed protein
supplements. Thanks to the spatial structure that remained intact during the technological process, after eating proteins, its texture turns into a kind of gel, very resistant to the acids of the digestive system and moves there very slowly. Therefore, the period of release and absorption of amino acids can be extended up to 6 or 7 hours. Research shows that the slower the digestion, the more efficiently nutrients are absorbed. Therefore, micellar casein is the best muscle regeneration supplement.
Micellar casein can also be used as a meal replacement. In addition, it should be noted that the energy required to digest casein gel is higher than that of other protein products. This means that the effect of micellar casein on fat reduction will be much higher.
When do you take a micellar casein cocktail?
Given the physical and chemical properties of micellar casein, it must be remembered that supplements based on this protein begin to be digested approximately 90 minutes after consumption, and the total duration of nutrient absorption lasts about 6-7 hours. Due to the fact that micellar casein gradually releases amino acids over many hours, it is called the anti-catabolic protein or the nocturnal protein.
Micellar casein contains large amounts of branched-chain proteins (BCAAs) and glutamine, which also prevents protein catabolism in muscle tissue and at the same time allows to speed up the anabolic processes. The effect of micellar casein on regeneration during sleep is invaluable, it protects the body from starvation and loss of nutrients in the blood for several hours.
Summary
Anyone concerned with the role of protein in their daily diet should remember that the majority of daily protein should be of animal origin. However, if it is not possible to eat such meals, then protein cocktails can be used. However, it must be remembered that the amount of proteins delivered in this way should not represent more than 40% of the body's total energy demand.
Different types of protein can be combined with each other, for example rolled oats with a nutrient containing whey protein. Contrary to popular opinion, there are no bad proteins, and they cannot be used and selected. So it must be done by reflection.