The Protein and Bodybuilding




Most of people who go to the gym to build muscle do not know  much information about amino acids , protein , and its importance in achieving their goal of building muscle



What is protein ?

 It is  molecules composed of a group of amino acids that the body broken and absorbed in order to rebuild and repair tissue and human needs about 20 amino acid in order to live , but our bodies can manufacture most of them but 8 amino acids only must be received by the body through food ( essential amino acids ) .


Protein molecules are big and complex made ​​of small units called amino acids are linked together into long chains called " polypeptide " and consists of a series of protein or more of the peptide chains . The protein is one of the three main components of food important to the human body , and the other two components of carbohydrates and fats .


Protein is essential to human health In fact, our bodies , hair, muscles, nails etc. made ​​basically from protein ,  if we look to muscles and nails , we will discover that proteins differ among themselves to form two different tissues  so , because each series of the various amino acids are different molecule protein covering .

What is the chemical composition of proteins ?


All proteins contain carbon , hydrogen , nitrogen, oxygen and may contain some proteins also iron, phosphorus and sulfur. Proteins and large molecules made ​​of smaller units called amino acids.  the twenty amino acids in the synthesis of thousands of different proteins needed by the human body . The order consists of those proteins should be the body to get an adequate supply of all these acids . And some amino acids called essential amino acids the body can not produce and must be provided by the diverse food . The needs of children and adults to eight essential amino acids , while the infant needs to nine.






The amount of protein needed daily ::

 American Organization of  food and medicine said  that the required amount of protein should be about 10 % of total calories consumed by the human per day, so each gram of protein contains four calories , it  need to take 200 calories per day, about 10% of total calories  obtained daily but the rate of global consumption of protein up to 90 grams per day ,eating 8 g per 10 kg of body weight is sufficient supply of protein .

The importance of protein intake for athletes ?

Sports need protein to build and repair body tissues and the formation of enzymes and hormones and other substances that the body uses to organize its operations , such as organizing the percentage of water in the body , citing the food and make the muscles in contractility , most athletes need a slightly larger quantities than non-athletes .

The amount of protein required for the bodybuilder ::



The bodybuilder must address enough amount of protein  for basic need to body and help him exercise training efficiently , one of 2-2.5 g per kg of body weight per day .

  This report written by :  Coach  Muhammed Abdel Fattah

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