Is Protein More Important Than Water for Fitness?

Protein is important in post-exercise supplements

• Protein's significance in the human body
• Protein's Crucial Role in Fitness
• The dangers of not eating enough protein
• The dangers of eating too much protein
• How much protein does the body require on a daily basis?
• What exactly is quality protein?
• How should CrossFitter select high-quality protein?

Sweating causes the body to lose some of its water and electrolytes after exercise. It also loses some of its water and electrolytes via the muscles and liver. Muscle cells are damaged when the feet come into contact with the ground during a workout. Cells in the body require nutrients to adapt and recover from depletion and growth loss.

Now is the time to eat protein or drink water, and the sooner, the better. Water cannot be overstated in terms of its importance to the human body, but protein is frequently overlooked as one of the seven nutrients. Protein is still extremely important in post-exercise supplements.

Protein's significance in the human body

There would be no life without protein, which is the most abundant substance in the body other than water. Protein is found in the skin, internal organs, blood, muscles, and other human tissues. This is also true for enzymes, which are required for metabolism, neurotransmitters, which transmit various signals in the brain; and immune substances, which fight diseases.

Protein's Crucial Role in Fitness

◆ Increases muscle protein synthesis, increases muscle strength, and aids in the improvement of running strength. 

◆ Protein is not typically used as the primary source of energy. The primary sources are sugar and fat, but protein can also provide calories during ultra-long exercises such as marathons.

◆ Muscles are slightly damaged after long and strenuous exercise, so there will be muscle soreness for a few days after strenuous exercise. Protein can repair and renew muscle tissues, as well as strengthen them.

◆ Protein can help to prevent the onset of central fatigue. The phenomenon of hitting the wall during a marathon is associated with a number of complex mechanisms, including central fatigue. In this regard, both sugar supplementation and protein consumption prior to the race are critical. Protein is essential to the body's immune system, and some runners catch a cold after working out due to a lack of protein.

The dangers of not eating enough protein

01

Fat burning slows

Inadequate protein intake reduces the number of basal metabolic processes, which reduces the amount of muscle. The amount of basal metabolism will inevitably decrease as the number of tendons decreases. Even if you exercise, if your basal metabolism is low, it will be difficult to burn fat, and the effect of weight loss will be minimal.

02

It is accompanied by a lack of energy

Protein deficiency causes oedema, growth retardation, skin pigmentation, and brittle hair, among other symptoms. When protein deficiency is combined with energy deficiency, the main symptoms are significant weight loss, growth retardation, anaemia, dry skin, and muscle atrophy, among other things.

03

This can result in nutritional oedema

In protein malnutrition, the amount of protein stored in the body is very small, only about 1% of total body protein, when nutrition is adequate. This protein is known as an easy-to-move protein, and it is primarily stored in the liver, intestinal mucosa, and pancreas after there is no change in organ function. Inadequate protein intake over time can lead to nutritional oedema, which can be fatal in severe cases.

04

Inadequate development

Long-term protein intake nutritional status evaluation is insufficient, which will affect protein synthesis in body tissues. It causes stunted growth, lower height and weight than normal children, and even interfere with normal intelligence development in children and adolescents. Fatigue, weakness, weight loss, a decrease in plasma serum protein, muscle atrophy, anaemia, and, in severe cases, malnutrition oedema, may occur in adults. 

The dangers of eating too much protein

 01

Increasing the metabolic load on the liver and kidneys

The liver and kidneys, as important metabolic organs in the human body, have been carrying a heavy metabolic load. Protein cannot be absorbed directly by the body but must be broken down into amino acids in the intestine before it can be absorbed, and the liver uses amino acids to synthesize various proteins; at the same time, the ammonia and urea produced during protein decomposition are primarily metabolized by the kidneys, and long-term intake of large amounts of protein, more than the body requires, will increase the metabolic burden on the kidneys and liver; so you must also pay attention to control protein intake.

 02

An excessive amount of energy is consumed, which can lead to obesity

Carbohydrates, fat, and protein in the human body can be transformed into one another; high protein content in food, fat content is not low; for example, if you eat too much meat, your intake of animal fat will rise. In supplement protein, the body is also constantly replenishing fat; the fat that is too high will increase the risk of various chronic diseases, so if protein intake is too high, the probability of obesity is also easily improved.

03

Increasing the burden on the stomach and intestines

As we all know, carbohydrates are the main source of energy in addition to protein; in the case of excessive intake of high-protein food, the body's intake of carbohydrates is reduced, and the intake of dietary fiber is insufficient, resulting in a burden on the intestinal digestion and absorption function, affecting gastrointestinal function.

How much protein does the body require on a daily basis?

A sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, according to the Dietary Reference Intake report for macronutrients.

To maintain the balance of protein metabolism in the body, healthy adults should consume 1-1.2 grams of protein per kilogram of body weight per day; people whose bodies are in a high growth period have a high demand for protein; elderly people with reduced protein metabolism should also be on the high side, and generally need about 1.2-1.25 grams per kilogram of body weight. It is important to note that any nutrient, including protein, should be supplemented in moderation, not excessively.

What exactly is quality protein? 

The body is unable to absorb protein. Before it can be absorbed by the body, it must be broken down into smaller amino acids and then re-synthesized into various proteins for use by different body tissues. Human protein is made up of 20 different amino acids that are used in various types, quantities, and combinations to synthesize the various proteins required for human weaving.

Among the 20 amino acids, 9 cannot be synthesized by the body itself and must be taken from food, which is collectively known as "essential amino acids". Therefore, the "merit" of protein depends on the "amino acid balance". The amino acid pattern of a protein is more similar to that of a human protein - the more complete the 9 essential amino acids are, the easier the protein will be absorbed and utilized by the body, and thus the better the protein. 

How should CrossFitter select high-quality protein?

Proteins from various foods have varying essential amino acid compositions. When they are combined, their strengths and weaknesses can complement each other when the body reconstitutes tissue proteins, increasing their value. 

The following points should be considered when selecting high-quality protein.

◆ Preferred high-quality protein-rich meat foods include low-fat and high-protein fish and shrimp, high-quality protein-rich eggs, and skinless lean meat. 

◆ Dairy milk contains a small amount of nearly every nutrient that your body requires. It contains a lot of high-quality protein and a lot of vitamins and minerals like calcium, phosphorus, and riboflavin (vitamin B2) (17Trusted Source).

◆ Protein powders, such as whey and pea protein, can be easily added to shakes, smoothies, energy balls, yogurt, and other foods to boost protein and fullness.

◆ Diversify your diet and include a complementary mix of high-quality protein foods. 

To summarize, protein is required for muscle tissue growth and repair, as well as the maintenance of normal physiological functions in the body, so runners must pay attention to protein intake. Runners should choose high-quality protein and diversify their protein intake as much as possible. 

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