What is Protein?👇
Protein is a fundamental building block of all organisms, essential for body structure, growth, regeneration, and maintaining basic functions. Proteins are composed of amino acids organized into long chains. There are 20 standard amino acids that combine in the body into various sequences, creating a wide range of proteins with different functions. Each amino acid has a specific structure that determines its role and function in the protein. Amino acids are divided into essential, which the body cannot produce on its own and must be obtained from the diet, and non-essential, which the body can synthesize itself.
Essential amino acids, which we primarily receive from our regular diet, are crucial for proper growth, tissue repair, and maintaining the immune system. Particularly important amino acids include BCAA (branched amino acids), an abbreviation for branched amino acids (leucine, isoleucine, and valine). These three essential amino acids are crucial for protein synthesis in muscle tissue and are key for all athletes regardless - whether for those trying to build muscle mass or for endurance athletes. BCAAs help in muscle regeneration after physically demanding activities, reduce fatigue, and can support the loss of body fat. BCAAs are unique in that they are metabolized directly in muscle tissue and not in the liver, like other amino acids. They are therefore directly available to the muscles for immediate initiation of regeneration and protein synthesis.
Proteins are also important for the structure of hair, nails, and skin. They also contribute to the creation of enzymes, hormones, neurotransmitters, and various molecules essential for the proper functioning of the body. Proteins also play a role in the immune system, helping in the fight against infections and diseases.
The importance of proteins in our diet cannot be underestimated. They are essential for the body, and it is important that they are part of the daily diet. Sources of protein include meat, fish, eggs, dairy products, and plant sources such as legumes, nuts, and seeds.
What is the recommended daily protein intake?
There are three basic recommendations for the recommended daily intake of proteins according to lifestyle:
Population with sedentary occupation: 0.8-1 g protein / kg / day
- The recommended intake of 0.8-1 gram of protein per kilogram of body weight daily is aimed at maintaining basic bodily functions and health. This intake is sufficient for normalmuscle mass maintenance and ensuring basic regenerative processes in the body.
Athletes aiming to build muscle mass: 1.6-2 g protein / kg / day
- For this category, it is recommended to increase protein intake to 1.6-2 grams per kilogram of body weight daily. This amount supports more intense muscle growth, enhances regeneration after training, and helps in preventing muscle damage. Higher protein intake is crucial for athletes in disciplines where strength component dominates, such as bodybuilding, weightlifting, or powerlifting.
Endurance athletes: 1.2-1.4 g protein / kg / day
- For endurance athletes, the daily protein intake is generally recommended to be between 1.2 to 1.4 grams per kilogram of body weight. This amount typically suffices to ensure muscle functions, maintain muscle mass, and prevent their damage, as well as to effectively recover muscles after prolonged and intense physical activities in endurance sports like marathon running, cycling, triathlon, and similar.
It is important to realize that these values are indicative and individual protein needs may vary depending on specific conditions, such as overall health, metabolism, intensity and frequency of training, as well as other nutrition and lifestyle factors.
What are the sources of protein?
The primary source of protein should be a regular diet. Proteins can be obtained from both plant and animal sources.
Are considered "complete" proteins, meaning they contain all the essential amino acids necessary for the human body. Main sources of animal proteins include meat (such as beef, pork, chicken, and lamb), fish, seafood, eggs, and dairy products like milk, cheese, and yogurt. These foods are rich in proteins and often also contain micronutrients such as B vitamins, iron, and zinc, and others. hyve protein whey protein is made from milk.
Are usually considered "incomplete", meaning they do not contain all the essential amino acids in the same quality as animal sources. However, by combining different plant sources, a complete spectrum of amino acids can be obtained. Main sources of plant proteins include legumes, such as lentils, beans, and chickpeas, whole-grain cereals, nuts, seeds (such as chia seeds and flax seeds), and soy products like tofu and tempeh. Plant protein sources are also rich in fiber, vitamins, and minerals.
Why should I consider including whey protein in my diet?
The problem of achieving the recommended daily protein intake per kilogram of body weight solely from regular diet may concern a significant part of the active population. Studies, employment, training units, or other specific aspects of an individual's lifestyle can divert an athlete's attention from the composition of their diet and thus from an overview of protein intake.
In these cases, protein supplements are a suitable solution:
- From 1 serving (20 g) of hyve clear whey isolate, an average female athlete (60 kg) receives between 20-23% and an average male athlete (80 kg) 15-17% of their recommended protein intake per kilogram of body weight depending on the category of athlete they belong to (bodybuilder vs. endurance athlete).
- From 1 serving (25 g) of hyve WPC 80 CFM, an average female athlete (60 kg) receives between 26-30% and an average male athlete (80 kg) 19-22% of their recommended protein intake per kilogram of body weight depending on the category of athlete they belong to (bodybuilder vs. endurance athlete).
hyve offers high-quality whey proteins WPC80 CFM and clear Clear Whey Isolate, which are ideal for quick and effective muscle regeneration after training and give you a quality protein base, the rest of which you then take from regular diet. hyve protein concentrates are also easily digestible and have a pleasant taste. In combination with a balanced diet, our proteins are the ideal helper to achieve your recommended daily protein intake.