Protein

Proteins / protein

What is protein?

Proteins are biological macromolecules (large molecules consisting of many different building blocks) that are made up of amino acids. They transport metabolites (intermediate products of a metabolic process) are found in all cells, provide structure, pump ions, can recognise signalling substances and catalyse chemical reactions. The proteome refers to the totality of all proteins in a living organism, a cell, a cell compartment or a tissue under precisely defined conditions and at a defined point in time. Certain amino acids, linked by peptide compounds in chain form, are the building blocks of proteins. The human body has 20 known amino acids and selenocysteine. Of these, 8 are absolutely important, i.e. essential, because the body cannot produce them on its own. They are ingested together with food.

Peptides are the smallest proteins and dipeptides, for example, are made up of just two amino acids. In contrast, the largest protein is made up of over 30,000 amino acids and is the muscle protein titin. In order to fulfil a function, a protein must have a minimum size. Di- or tripeptides are sufficient to fulfil a hormone function, while 50 - 100 amino acids are required for an enzyme function. However, the number of amino acids in peptides is not unlimited. The most common proteins have between 100 and 300 amino acids.

Competitive athletes often have an increased need for protein and amino acids. Without a sufficient supply of protein, muscle building cannot take place. It is therefore important for competitive athletes to get enough protein from their diet.

In the ribosomes (protein factories) of our cells, the amino acids that we obtain from the protein in our food are assembled into human body proteins. This is how the formation and maintenance of tissue proteins, such as z.B. Muscles, etc.*.

Like every factory, the ribosomes of our body cells also require the following resources:

1. Building material, i.e. protein or amino acids

2. Auxiliary nutrients, i.e. vitamins, minerals, trace elements, plant substances, etc.

3. Energy from carbohydrates and fats

In order to ensure sufficient "body protein production", all three factors must be present at the right time and in sufficient quantities.

In the following, it is not a question of ONLY ADEQUATE, but of the most IDEAL possible production of body proteins.

In principle, the biological value of the protein consumed should of course be as high as possible, because the higher this biological value, the more certain it is that all the amino acids required for cell formation are contained in the protein in the correct ratio to each other. A balanced mixed diet containing plant and animal proteins fulfils the requirement of a high biological value.

Anyone who wants to increase their protein intake with protein concentrates and/or amino acid supplements is doing so for a specific purpose and should make the following distinctions:

If protein concentrates are only taken to supplement an insufficient protein intake from normal food, then the biological value of the concentrates should be high. Concentrates consisting of several types of protein are usually used here.

If protein concentrates are to provide certain functional properties, the biological value is less important than the protein source - with soya protein and whey protein (whey protein) being the most important.

If protein concentrates are consumed primarily to maintain muscle* in the form of a protein drink before meals, concentrates with several protein sources (casein, wheat protein, egg protein, etc.) come into play here.

When protein concentrates are used with the aim of increasing muscle growth* during intensive physical exertion, the matter becomes much more complicated, so we will deal with this in a separate paragraph below.

The optimal protein supply for competitive athletes

The whey-soy protein just described (or whey and soya protein alone) is a short-chain protein that is particularly easy to digest. Athletes usually consume whey protein in the morning, before or after training.

All other proteins are "long-chain" proteins that are mainly used before or between meals or before going to bed.

In most cases, the (long-chain) biologically high-quality protein that we obtain from a balanced mixed diet (with meat, fish, milk, cheese, eggs, plant proteins) plus around 30 to 45 g (depending on body weight) of short-chain protein in the morning plus around 35 to 55 g (depending on body weight) of fast protein after training is sufficient to supply the competitive athlete.

The optimum amount of protein

If one analyses the available scientific and practical data without prejudice, one must come to the conclusion that the optimal protein intake should be between 1.0 g and 2.5 g per kg of body weight per day. People who are less physically active should tend towards the lower value. Active people, especially heavy workers and athletes, should orientate themselves towards the upper limit. Contrary to the widespread opinion that a high protein intake is only important for strength athletes, 2.5 g protein/kg body weight per day is more appropriate for endurance athletes, while bodybuilders, weightlifters, wrestlers etc. are often sufficiently supplied with 2-3 g protein/kg body weight per day.

The competitive athlete with intensive physical training loads has an increased need for protein. For this purpose, the diet described above can be supplemented with protein concentrates.