The primary function of structural proteins is, that is, a part of the body tissues, promoting formation of muscle mass.
The recommended protein intake depends on the activity undertaken:
· Adults nonathletes: 0.8-1.0 g / kg
· Athletes resistance: 1.2-1.5 g / kg
· Athletes from endurance and speed: 1.5-1.7 g / kg
· Athletes force: 1.5-2.0 g / kg
· Athletes for strength training: 2.3-3.0 g / kg
Protein is found in meat, fish and eggs primarily.
Through the power and proper training you can get gain muscle mass. Yet many athletes turn to protein supplements for muscle gain is greater or faster.
There are different types of protein supplements on the market:
· Branched chain amino acids: are used during exercise to provide energy and promote recovery.
· Creatine acts in times when we need to make an extra effort during exercise (time of explosion) avoiding depletion and increasing endurance.
· Glutamine during high-intensity exercise, glutamine significant losses often occur. It favors the elimination of ammonia generated by other proteins. Increases the production of glucose, which provide us with energy and has calming effect.
· Protein shakes: they are shakes that contain around 90% of its composition based on proteins that commonly be whey milk and casein. Help replenishing proteins to prevent muscle loss.
It is noteworthy that an excess protein intake can cause kidney and liver overload, thus harming our health. Besides the muscle is also composed of water and excess protein that helps eliminate fluid decreasing muscle volume.