Edited by Sasha Sofo
In the human organism there is a continuous renewal of protein structures; the demolition processes are called CATABOLISM, those of ANABOLISMO construction.
The human body continuously synthesizes new proteins and therefore needs a constant supply from the outside; we are therefore talking about "PROTEIN NEED".
As far as the quantitative factor is concerned, FAO has established the protein requirement of an individual in "one gram per kg of body weight". This quota is standardized to meet the needs of the "average population" and does not take into account race, sex and lifestyle. We know instead that under certain conditions the protein requirement increases; this is the case for children, pregnant women, people with acute and inpatient diseases, but also for athletes and more generally for people who carry out heavy physical work. This last point is of particular interest to us since a bodybuilder certainly needs more protein, for several reasons. First of all for the need to synthesize new proteins, but also for the greater percentage of lean mass, given that it has more muscles than a sedentary one (sedentary = 40% mm, bodybuilder = 65% mm). We also consider that part of the protein is used for energy purposes and a small amount is eliminated with sweat. In addition to this, an athlete has a much higher protein TURN OVER than a sedentary one, so all the processes of destruction and reconstruction (catabolism-anabolism) that affect protein molecules occur more quickly. Considering all these factors, in general, bodybuilders are given a daily protein requirement of two grams per kg of body weight, even if larger quantities have NOT highlighted any type of organic problem (always check the source of these sources) .
Keep in mind that when talking about protein requirements, we do NOT normally refer to the GREAT MASS or to an individual's GREASE percentage. However, with the same body weight but with a different percentage of fat, the protein content will be different: more muscle = more protein and vice versa. To obtain a more precise datum we should then calculate the percentage of lean mass and fat mass before setting up a "food plan". EXAMPLE: in an individual of 80 kg with 10% of fat mass, ie with 8 kg of subcutaneous fat, we should calculate the protein intake on the remaining 72 kg. If the protein requirement is 2 grams per kg of lean mass, we will therefore need about 144 g of protein a day. In the case of restrictive diets, as in the definition phase, the protein percentage will be higher, because the body will use more amino acids for energy purposes. Clearly, an increase in the protein content will not affect the training performance, but rather the increase in lean mass. We also consider that an EXCESS of nutrients turns into fat and a lack of carbohydrates activates GLUCONEOGENESIS, turning amino acids into glucose. No nutrient can instead turn directly into proteins, due to the quaternary structure of these nutrients; any protein deficiency cannot therefore be replaced and will be detrimental to the muscles.
A very important thing to evaluate is the amount of protein to be ingested at each meal. We know that we are not able to "ASSIMILATE" more than 30-50 g of protein at a time, but 30 is a very different number from 50. The most logical solution in this sense is to divide the body weight by two; if for example I weigh 80 kg I will have to take about 40 g of protein per meal, better if the calculation is done on the lean mass.
The more protein you take, the more muscle mass you increase? Wrong, because the protein is a means used in relation to a stimulus; it is therefore the training that determines the protein's request from the body and it is the rest that favors the synthesis. Let us remember that in the period in which we do not train, the protein content must be reduced, otherwise an excess would cause a high production of urea with consequent renal fatigue.
"Too much protein is bad!", Most doctors repeat, and we agree on that. Ultimately it is the discovery of hot water, since the excess of anything is HARMFUL.
Certainly the nutritional importance of protein needs is underestimated and the situation of increased needs is not taken into consideration; moreover, due to the fact that in nature the main protein sources are rich in saturated fats, the most important and noble class of macronutrients has been demonized. So, we agree, too much protein is not good but not too few.
OPTIMAL PROTEIN SUPPORT calculated on the basis of protein requirements
| -sedentary | 0.9 - 1 gr per kg |
| - moderate physical activity | 1 - 1.3 grams per kg |
| - aerobic sports | 1.3-1.5 grams per kg |
| -fitness | 1.3-1.5 grams per kg |
| - anaerobic sports | 1.5-1.8 grams per kg |
| -body amateur bodybuilders | 1.5-2 gr per kg |
| - competitive bodybuilders | 2-2.5 grams per kg |
See also: Child protein requirement
