What is Protein?
Protein refers to protein, a nutrient found in meat, fish, soy products, eggs, and dairy products. In Japan, protein mainly refers to protein powder. This powder is widely used as a dietary supplement to aid in muscle growth and repair, and is especially important for people who exercise.
Types of Protein
There are several types of protein, each with different ingredients and properties. The main types are listed below.
Whey Protein: Derived from cow’s milk, whey protein is quickly digested and is ideal for quick muscle repair. It is generally consumed after training.
Casein Protein: Also derived from cow’s milk, but digested more slowly and provides amino acids over a longer period of time. Therefore, it is recommended to take it at night before bed.
Soy Protein: Made from soybeans, this protein is plant-derived and suitable for vegetarians and vegans. It is considered to be good for health as well as muscle maintenance.
How to consume
Generally, protein powder is mixed with water or milk. Use a protein shaker and dissolve it in your favorite beverage. It is also desirable to obtain sufficient protein from the diet, but protein supplements are useful for efficient protein supplementation.
Benefits of Protein
Protein not only aids in muscle growth, but also contributes to the maintenance of various functions of the body. In particular, it is an essential nutrient for the production of hormones and enzymes, and plays an important role as a building block of the body.
The amount and timing of protein intake should also be considered. For those who do not exercise on a daily basis, it is recommended that they consume about 1 g of protein per kg of body weight, whereas for those who exercise regularly, the amount increases, and in some cases 1.4 g to 2.0 g per kg of body weight may be recommended. Thus, the amount of protein required will vary depending on the amount of exercise.
The most effective time to consume protein is within 30 minutes after exercise. During this time, muscle repair is most active, and the protein ingested promotes muscle synthesis. It is also effective to consume protein in the morning or at night before going to bed, even on days when you do not train or exercise. In particular, casein protein can be consumed at night before bed to help provide the body with the amino acids it needs during sleep.
Furthermore, protein has disadvantages as well as advantages. For example, it is difficult to satisfy hunger with protein alone, so care must be taken not to upset the overall balance of the diet. It is also important to properly control the amount of protein consumed, as overconsumption can cause kidney damage. It is recommended that you seek advice from a physician or nutritionist, especially if you are following a high-protein diet.
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What is EAA (Essential Amino Acids)?
EAA stands for “Essential Amino Acids” and refers to the nine essential amino acids that cannot be synthesized by the body and must be obtained from the diet. These amino acids are important for muscle synthesis and are especially needed during training and exercise. These nine amino acids include leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine.
Benefits of EAAs
Consumption of EAAs supports muscle synthesis and promotes recovery after exercise. In particular, EAAs contain BCAAs (branched-chain amino acids), so you can enjoy the benefits of BCAAs, but EAAs also contain other amino acids that your body needs.
Differences between EAAs and BCAAs
BCAAs are a subset of BCAAs consisting of three amino acids: leucine, isoleucine, and valine, while EAAs contain these three plus the remaining six essential amino acids. This means that taking EAAs automatically includes taking BCAAs, allowing you to choose according to your training needs.
How and when to take them
It is recommended that EAAs be taken before, during, or after exercise. In particular, taking them immediately after training will promote muscle recovery and efficient muscle strength gains.
Additionally, EAAs are useful for athletes on a diet. Especially for those who wish to maintain muscle mass while losing weight, EAA can help maintain lean body mass.
Thus, EAAs play an important role in muscle synthesis and recovery. When properly consumed on a daily basis, they can help maximize the benefits of your workouts.
EAA intake is expected to have an impact not only on muscle development, but also on mental performance. In particular, EAAs, including tryptophan, are precursors to serotonin, which may contribute to improved mood and concentration. EAAs are also important nutrients for athletes and bodybuilders who engage in strenuous exercise, especially since they are consumed during training.
The appropriate intake of EAAs is based on body weight, with 0.1 to 0.2 g per kg of body weight per day generally recommended. It is recommended that training individuals consume 10-15 g of EAA before, during, or after exercise. In particular, taking it during training can inhibit muscle breakdown and improve endurance.
Furthermore, EAA is digested and absorbed very quickly in the body, and can efficiently raise the concentration of amino acids in the blood in about 30 minutes. For this reason, it is very effective to take it at the right time before and after exercise.
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What are BCAAs?
BCAAs (Branched-Chain Amino Acids) refer to the three essential amino acids: valine, leucine, and isoleucine. These amino acids are found primarily in muscles and are used as a source of energy during exercise. In particular, BCAAs play an important role in maintaining and strengthening muscles, as about 40% of their components are found in muscles.
Main benefits of BCAAs
Inhibition of muscle breakdown: BCAAs prevent muscle breakdown during exercise. This helps maintain or increase muscle mass.
Provides energy: During exercise, BCAAs are used as a source of energy, helping to increase endurance.
Reduces Fatigue: BCAAs also help reduce central fatigue by inhibiting the production of serotonin in the brain.
How to consume BCAAs
BCAAs can be effectively taken at several different times, including before, during, and after exercise. Specifically, BCAAs should be taken before and after exercise to promote muscle recovery.
Cautions
Although BCAAs are considered relatively safe to consume, it is important to adhere to proper dosages, as overdosing can be stressful to the liver and kidneys.
BCAAs are especially useful for athletes and bodybuilders to help improve muscle growth and performance. They are recommended to be used effectively in conjunction with a healthy diet.
In addition to being a source of energy for muscles during exercise, BCAAs promote muscle protein synthesis and play a particularly important role compared to other amino acids. Leucine is particularly important as a signal for muscle protein synthesis and is recommended to be consumed with other essential amino acids to promote protein synthesis.
BCAAs are particularly beneficial during prolonged endurance exercise, with several studies showing that they help reduce muscle soreness and aid in post-workout recovery. They also provide a rapid energy supply during exercise, especially in long-duration workouts such as full marathons.
Furthermore, BCAAs are used in a variety of situations because they are readily available in supplement form. Taking BCAAs immediately after exercise can also be expected to aid in muscle super-recovery.
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What is Creatine?
Creatine is a type of amino acid that is primarily synthesized by the body and is especially abundant in muscle. It plays an important role in providing an instant supply of energy, especially during high-intensity training and exercise.
Creatine’s Mechanism of Action
Creatine is stored in muscle primarily as creatine phosphate, which aids in the resynthesis of ATP (adenosine triphosphate) during exercise. When muscles contract, ATP is used, resulting in the production of ADP (adenosine diphosphate). Creatine reconverts this ADP to ATP, thereby providing a sustained supply of energy.
Benefits of Creatine
The main benefits of creatine supplementation include
Increased Instantaneous Strength and Power: Increased performance during short, high-intensity exercises (e.g., weight training and sprinting) can be expected.
Increased muscle mass: Creatine has the ability to draw water into the muscle, which may result in increased muscle size and weight.
Reduced Fatigue: Creatine aids in post-workout recovery and may enhance the sustainability of your workout.
How to Take Creatine
Creatine is most commonly taken as a supplement, but it can also be obtained through the diet. It is found naturally in animal products such as meat and fish. As a supplement, it is most commonly available in powder or capsule form and is usually taken before or after exercise.
It is considered safe for healthy adults as long as it is taken in normal doses, but overdose or certain body types may cause side effects (e.g., gastrointestinal discomfort), so caution should be exercised.
Creatine is a substance involved in energy metabolism, stored not only in muscles but also in the brain and nerve cells. This has also shown that creatine may contribute to improved memory and intelligence. This effect is expected especially in middle-aged and elderly people, and may prevent age-related loss of muscle mass and strength, leading to the prevention of locomotive syndrome. In addition, the appropriate creatine intake is generally 3-5 g per day, and it is recommended to adjust the intake according to training and physical activity.
What is a Burning System (Carnitine)
Carnitine is one of the nutrients that plays a particularly important role in fat burning. It primarily transports long-chain fatty acids into the mitochondria, where they are oxidized (burned) to produce energy. This process is especially important for energy-hungry muscles.
How Carnitine Works
L-carnitine transports fatty acids into the mitochondria so that the body can efficiently produce energy. It is essential for burning fat when producing energy to power muscles. Carnitine is also synthesized by the body, but can also be obtained from the diet. It is particularly abundant in meat and dairy products.
Carnitine and Diet
Carnitine is a popular diet supplement because it promotes fat burning. However, carnitine intake does not unconditionally burn fat, and excessive intake can be detrimental to health. Therefore, it is important to follow the proper dosage.
Deficiency of carnitine
Carnitine can be deficient in certain diets and lifestyle habits. People who follow vegetarian or vegan diets are particularly susceptible to carnitine deficiency. This can lead to lack of energy and fatigue.
Thus, carnitine is an important component in fat burning and energy generation, and attention to intake and diet can maximize its benefits.
It is known that the body’s concentration of carnitine decreases with age, particularly at its peak at age 20, when its synthesis declines. This may be accompanied by a decrease in athletic performance and energy levels. Carnitine deficiency can also occur when certain diseases or conditions (such as chronic renal failure or the use of certain antimicrobials) reduce carnitine absorption or increase its elimination. For this reason, carnitine supplementation may be recommended in some populations.
As a risk of overdose, side effects such as increased body odor have been reported when taking more than 3000 mg of carnitine per day. This phenomenon is attributed to the formation of trimethylamine when bacteria in the gut metabolize carnitine. Because this substance affects body odor, care should be taken with the amount of carnitine ingested.
Carnitine is consumed in three main forms: L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine. Acetyl-L-carnitine can act directly on the brain and is popular for improving cognitive function. Propionyl-L-carnitine, on the other hand, is considered effective in the treatment of cardiovascular and peripheral arterial disease.
What are Vitamins and Minerals in Sports?
For athletes and exercise enthusiasts, vitamins and minerals play a critical role in performance enhancement and physical conditioning. These nutrients are involved in many physiological processes, including energy metabolism, muscle contraction, and immune function.
Role of Vitamins
Vitamins are micronutrients that support various metabolic processes in the body, and the following vitamins are particularly important during exercise
B vitamins: essential for energy production, especially vitamins B1, B2, and B6, which help provide energy during exercise.
Vitamin D: supports bone health and calcium absorption. It is also known to influence muscle performance.
Vitamin C: Has antioxidant properties and helps protect the body from the stresses of exercise, especially after intense workouts. It helps the body recover from particularly intense workouts.
Role of Minerals
Minerals, like vitamins, are also important nutrients that contribute to sports performance.
Iron: Iron is responsible for the production of red blood cells and the transport of oxygen throughout the body. Insufficient iron intake can impair performance, especially in endurance sports.
Calcium: In addition to maintaining healthy bones, calcium is necessary for muscle contraction. Since calcium is lost with sweat during exercise, conscious intake is recommended.
Magnesium: Supports muscle contraction and relaxation and also contributes to energy production. Deficiency during exercise can cause cramps and fatigue.
About Supplements
Many athletes may not get enough of the nutrients they need through diet alone, so vitamin and mineral supplements may be used. However, care must be taken not to overdose on supplements, as a proper diet is a prerequisite.
A good intake of these nutrients is expected to improve sports performance and physical condition. Nutritional management is especially important when training hard. Being aware of your nutritional intake before and after exercise will help you achieve better results.
Some minerals of particular interest to exercisers include
Zinc: Supports immune function and aids in muscle synthesis and recovery. It is easily depleted, especially during hard training, and should be consumed consciously.
Potassium: Potassium plays an important role in muscle contraction and nerve function. Potassium is lost through perspiration, so it is especially important to consume potassium during prolonged exercise.
Selenium: An antioxidant, selenium helps reduce oxidative stress caused by exercise. It is especially beneficial for athletes as it is expected to boost the immune system.
In addition, hydration during exercise is important, and the consumption of sports drinks containing electrolytes (sodium, potassium, calcium, magnesium, etc.) may be recommended. This helps maintain the body’s water and mineral balance, leading to better performance.