Protein Article Research

Protein Article Research Sara Langrell December 15, 2011 Nutrition SCI/241 Dr. Venessa Lee Abstract: Athletes have been searching for years for a way to reduce the amount of recovery time between work outs. Based on this issue there has been quite a lot of research conducted to find out what can be done, if anything, to either reduce or eliminate recovery time. One of the theories is to increase protein intake above the daily recommended amount, thereby providing the body with additional amino acids that promote recovery. Although this seems like the perfect solution, there are some flaws. It would appear that not only do you need additional proteins but an additional source of fuel to allow the proteins to do their job, therefore all in all a balance must be struck. The recovery time needed from an intense work out is a direct result of the lengthening, or even sometimes, tearing of muscles. If the work out is too intense muscles can actually be damaged. The damage can be classified into three different categories: Type I, Type II and Type III. Type I muscle damage is classified as the soreness that occurs 24-48 hours after unaccustomed exercise. Type II is classified as an acute disabling pain either from the complete tearing of the muscle and facia or the disruption of a few fibres with the facia remaining intact. 1 Type III is classified as a cramp or soreness that occurs either during or directly following a workout. 1 Because of these issues, many hours of research have been conducted to try to determine if there is anything that can be done to slow or even elimi nate the damage done to the muscle during exercise. When muscles are stretched or damaged proteins are both broken down and synthesized all at the same time. The breakdown is not all bad for the body, as it regulates potentially damaging and dysfunctional proteins. 2 In direct response to the breakdown, the synthesis that occurs would seem to be good for the body; however it can cause an imbalance in muscle proteins. 1 Based on research it has been determined that replacing amino acids during and after exercise helps to balance the protein deficiency and assist in the repair process. Many of the recommended ways to do this is to increase protein intake or possibly opt for an amino acid replacement supplement. Dependent upon the type of exercise you are prone to will determine the type of supplement that would be recommended. Checking with a physician would be the best bet before beginning any type of therapy. Bibliography: 1. ) Nosaka, Kazunori PhD, Muscle damage and amino acid supplementation: Does it aid recovery from muscle damage? International SportMed Journal, Vo. 8 No. 2, 2007, pp. 54-67 2. ) Phillips SM, Protein requirement and supplementation in strength sports. Nutrition, Vol. 20, 2004, pp. 689-695. Protein Article Research Anonymous Dr. Louis Cohen SCI/241 Protein Article Research January 3, 2012 According to Centers for Disease Control and Prevention, protein is found in every cell in the body. Protein provides our bodies with energy that is ready to be used. After it is digested, it becomes amino acids. There are 23 amino acids which are very essential to the body and are needed for the body to function properly. Amino acids are needed in order to build muscle strength. Protein can be found in animal foods, and it can also be found in plant foods.Animal foods such as meats, cheeses, and dairy products are complete sources of protein, while plant sources are an incomplete protein source because they are low in at least one of the essential amino acids. Plant sources need to be consumed with a complementary protein source in order to be certain that protein needs are being met. For example, if you eat chicken, that would be a complete source of protein, whereas if you eat rice for a meal, you should ad d beans to make the protein consumption complete. A few examples of plant sources or an incomplete protein source is as follows: corn, tofu, grains, some vegetables and fruits.Because I am a 19 year old woman, I need 46 grams of protein a day. I can easily meet and exceed the amount that is necessary by eating all of my meals in a day and by consuming all other essential nutrients. Although getting just the right amount of protein is healthy for the body, getting too much can be harmful. When people consume too much protein, they increase their risk of weight gain. Also, high protein diets can put a strain on the kidneys because they rid the protein from the blood, may contribute to cancer because it increase blood levels of IGF-1, and may cause nutritional deficiencies.Just as high protein diets can cause medical illnesses, low protein diets can do the same. A diet with a lack of protein can cause skin pigmentation, diarrhea, swollen bellies, rashes, and change in texture or color of the hair. Protein is on the body’s essential needs, however, too much or too little of any nutrient that is essential can harm the body. It is vital that people learn the amounts of nutrients their body requires in order to become or remain healthy.