The high-protein, low-carbohydrate diets have been the most red-hot thing for quite some time. Body builders are snatching up and quaffing down protein shakes on a daily base. Those on a diet live on protein bars in desire of loosing weight. It’s not hard to understand all the fervor.

Protein is an important part of every cell in the body. The body uses protein to build and repair tissues, make hormones, enzymes, build muscular tissue, cartilage, skin, blood and bones. For instance, nails and hair are largely made of protein.

However, while amino-acids derived from protein are used to fuel muscles, they have relatively small share, compared with that of carbohydrates and fat. Approximately only 5% of the body’s energy needs and energy needs for muscle action are supplied from the metabolism of amino acids. The energy to perform comes from carbohydrates, fat and amino-acids the specifics depend on the pace. Amino-acids however can contribute to energy needs in endurance exercise as much as 15% more importantly when stores of glycogen in the muscles become exhausted.

Leucine, isoleucine and valine, the branched-chain amino acids, provide most of the energy supplied from metabolism. Since a normal diet provides sufficient protein for such a fuel, amino acids supplements are not needed. Contrary to what a lot of athletes believe, protein (amino-acids) is used less as fuel for resistance exercise such as weight lifting than for endurance exercise such as running.

Despite the facts, products high in protein are heavily marketed especial to body builders and weight lifters. The primary muscle fuel for those types of exercise especially weight lifting is phosphocreatine (PCr) and carbohydrate.

When someone immediately after a weight training workout consumes high carbohydrates, moderate protein foods, will enhance the anabolic effect of the activity. The above will increase the release and concentration of insulin and growth hormone into the blood. Overall it is only a little (5%) protein that it is used for energy needs to meet the demands for physical activity and/or exercise under most conditions.

endurance exercise, protein and endurance exercise

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