Protein and increase of muscles
Many so-called experts continue to assure that the body-builder doesn’t need more protein than the average man. Last two researches of links of a protein and muscular growth show that type and time of taking of protein are very important.
The first experiment lasted 14 weeks. Scientists compared the effects of the admission of protein and carbohydrates after training. 22 young men aged about 23 years, which didn’t train before that during half a year, have taken part in research. During experiment they didn’t accept any food additives possessing anabolic effects (like creatine or protein cocktails).
Participants were divided into two groups: the first received a protein, the second — carbohydrates. One portion of protein consisted of 16.6g of whey protein, 2.8g of casein, 2.8g of egg white and 2.8g of L-glutamine. One portion of carbohydrates contained 25 g of maltodextrin. Caloric content of both doses was identical, taste of cocktails — absolutely identical. Participants accepted one dose before and after training and also in the morning in days of rest.
Participants of experiment trained only feet, using standard exercises, such as a press by feet, and bending of feet. They were engaged three times a week, making 3-4 set in each exercise.
Results have surprised nobody. Only the protein group pumped up muscles and gained strength. Trainings and an additional protein have led to 18 %-s’ increase in muscular tissue of type I and to 26 %-s’ increase in the sizes of tissue of type II. Despite full similarity of training programs, the carbohydrate group showed no growth in any of the indicators.
Why it was necessary to make such research? Last researches have shown that reception of carbohydrates after training suppresses effects of cortisol, the level of which increases in a course of performance of physical exercises. Suppression of cortisol displaces balance towards muscular growth, and carbohydrates promote liberation of the insulin which is bear amino acids in muscles. However, for this purpose amino acid should be available. As research has shown, carbohydrates without a protein don’t promote to muscle growth.
The second research compared effects of dairy and soya proteins on muscular growth at young men. Many experts consider that soy is a slow protein though actually it is absorbed as quickly, as and whey protein. On it their similarity comes to an end. The whey protein, thanks to fast absorption, supports synthesis of a muscular protein while the soy faster splits in the liver and supports synthesis of a hepatic protein.
In the report about results of research scientists have mentioned that with increase of use of whey protein, its efficiency decreases because of high degree of oxidation in a liver. However efficiency of soy falls even more.
Some scientists studying a metabolism of a protein believe that to the people who accustomed to high consumption of protein, it is impossible to limit sharply reception of protein. It can lead to negative nitrogen balance due to the strengthened oxidation of protein in the liver. They consider that organism get accustomed to oxidize protein. And if the protein use decreases, splitting of muscles begins. However this theory yet hasn’t received accurate proofs.
Other way of transformation of a superfluous protein – is its transformation into fat. However, the given scenario does not develop at people physically active. However experts still assert that «superfluous consumption of protein can make you thick».
In the described research reception of a dairy protein has led to significantly greater mastering of amino acids than in the case of soy protein. Besides, it was revealed that the dairy protein promotes muscle growth, more effectively than soy. Soya is more conducive to the synthesis of protein in internal organs than in the skeletal muscles. Its unique advantage that it is much cheaper.
