The Importance of Protein
Many believe Protein is for Those who practice resistance-type exercises and have particular higher needs; while in some cases be twice the recommendations. However recreational and endurance athletes ( such as running, cycling or swimming) require protein for numerous bodily functions and to help repair and recover. In fact across the life cycle and especially as we age the nutritional need for protein in the diet is underestimated.
Proteins provide the building blocks(amino acids) needed by muscle,connective tissue, immune-hormonal system and numerous cellular functions. Proteins are vital for adequate repair and recovery to aid in rebuilding these crucial components so as to adapt and build and maintain body health & condition.
Consuming proteins before and or after training allows the body to have access to free amino acid pool directly available to provide the body with these building blocks. The quantity to consume depends on the exercise duration: the longer the training is, the more amino acids are required, so more proteins will be needed to compensate. It depends also on the composition of the last meal before the training: and context of session or desired outcome which will be different for everybody.
The body will regenerate and repair with protein amino acids and peptides available. The protein breakdown remains high depending on intensity or volume that means an increase in protein intake is required to offset any negative consequence.
Any physical and even other stresses are associated with numerous hormonal and biochemical changes within the body. These have negative impact on our health and the immune system. An under consumption of protein will inhibit the restoration of normal body function and immune system, making them susceptible to poor mood and contract an infection.
Besides the contractile muscle components, passive tissues like bone, cartilage, ligaments, and tendons also adapt to training. Collagen is the most represented protein in the human body (30% of the protein concentration). It is an important element of the extracellular matrix (ECM) of skeletal muscle and tendons and is mainly responsible for their functionality in terms of force transmission, flexibility, and adaptation.
Consequently, it is recommended for athletes to consume mixed proteins after training. On one hand it will increase the blood concentration of essential amino acids, which are amino acids that body cannot synthesize. They must be supplied by the diet. These ones have a robust anabolic effect: the muscle protein synthesis will be enhanced, decreasing protein breakdown, leading to faster recovery and reduced muscle soreness. Globally, these proteins taken just after training will stimulate the synthesis and reduce muscle protein breakdown: the overall protein balance is positive. Added Leucine also has been found to increase protein synthesis. This profile is favorable for muscle building, and thus performances improve.
In conclusion, the use of RET in combination with collagen peptide supplementation results in a more pronounced increase in BM, FFM, and muscle strength than RET alone. More proteins were upregulated in the COL intervention most of which were associated with contractile fibers.
Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men
Cut out inflammatory junk and eat nutrient dense foods + healthy fats. The vitamins found in animal fat can reverse depression and anxiety: - Vitamin K2 promotes brain health - Vitamin D3 is necessary for serotonin - DHA is required for neurotransmitters - B12 is calming.
Vit D3 and Muscle Function-
Vitamin D inadequacy or deficiency is associated with muscle fibre atrophy, increased risk of chronic musculoskeletal pain, sarcopenia and associated falls, and may also decrease RMR. The main purpose of the present review is to describe the molecular role of vitamin D in skeletal muscle tissue function and metabolism, specifically in relation to proliferation, differentiation and protein synthesis processes. In addition, the present review also includes discussion of possible genomic and non-genomic pathways of vitamin D action.
It is believed that 1,25-hydroxyvitamin D3 (1,25(OH)2D3), the active form of vitamin D, has a direct regulatory role in skeletal muscle function, where it participates in myogenesis, cell proliferation, differentiation, regulation of protein synthesis and mitochondrial metabolism through activation of various cellular signalling cascades, including the mitogen-activated protein kinase pathway(s).