Proteins are the basic building blocks of the human body. Many of our bodies' important chemicals - enzymes, hormones, neurotransmitters, and even our DNA -are at least partially made up of protein.
Proteins are made up of amino acids and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it is located in the skeletal muscles (60% -70%).
There are 20 amino acids that are required for growth by the human body and all but eight can be produced in your body.
These eight amino acids, called essential amino acids, must be supplied by food and/or supplements.
Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, pork,eggs, milk and just about anything else derived from animal sources.
Incomplete proteins don't have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts.
During exercise, you are causing microtrauma to the worked muscles. Microtrauma is essentially tiny "wounds" that the body will have to repair to restore you to your original state. Thus, exercising is generally a catabolic process-you are breaking down muscle tissue faster than it can be repaired, but to a specific purpose.
This is why athletes typically have higher protein requirements than sedentary individual because they are breaking down and rebuilding far more muscle on a day to day basis. Eating after a workout curbs the process of catabolism and restarts the process of anabolism (building/repairing). By giving your body protein, you are essentially giving the go-ahead to begin work on repairing the damaged caused through the workout.
How to calculate the amount of protein you need:
Weight in kg x 0.8-1.8 gm/kg = protein gram.
This is how much protein is in the following foods:
*100g lean meat - 30grams protein
*160g fish - 18grams
*130g chicken - 23grams
•Egg, large - 6 grams
•Milk, 1 cup - 8 grams
•Yogurt, 1 cup – usually 8-12 grams, check label
•Peanut butter, 2 Tablespoons - 8 grams protein
•Almonds, ¼ cup – 8 grams
•Cashews, ¼ cup – 5 grams
•Pecans, ¼ cup – 2.5 grams
•Sunflower seeds, ¼ cup – 6 grams
•Pumpkin seeds, ¼ cup – 8 grams
•Flax seeds – ¼ cup – 8 grams
Protein needs to be consumed with carbohydrate foods to maximise the rebuilding process. Carbohydrate intake stimulates an insulin response which improves the uptake of protein for rebuilding.
Examples of carbo/protein snacks include - wholemeal pita bread topped with refried beans, mashed avocado, diced tomatoes, dollop of sour cream and a sprinkle of paprika. Ryvita's topped with tomato, avocado and slice of cheese or peanut butter and banana. Add a sliced boiled egg to your salad sandwich. Homemade musueli (oats, bran's, seeds, nuts, grains) layered with berries and vanilla yohurt. Tin salmon on toast with a chickpea spread (mashed chickpeas, lemon juice and mint)
