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| Proteins are formed from subunits called amino acids. The body requires 20 different amino acids.
Eight of the 20 amino acids cannot be synthesized in the body. These are known as essential amino acids and they must be consumed in the diet. Proteins are found in the cells of all animals and plants. Proteins containing all the essential amino acids are called complete (higher-quality) proteins; the others are called incomplete (lower-quality) proteins. Animal proteins found in eggs, milk, cheese, meat, fish, and poultry are examples of higher-quality, complete proteins. All of the essential amino acids can be obtained by consuming a variety of plant foods because each food source has a different quality and quantity of amino acids. Proteins provide the building blocks for the synthesis of cellular material during anabolic processes. The RDA is the recommended quantity for nutrient intake. It provides a liberal but safe level of excess to meet the nutritional needs of practically all healthy people. For adults, the protein RDA is 0.83g per kg of body mass. Certain protein, particularly those in nervous and connective tissue, are generally not sacrificed in energy metabolism. The amino acids such as alanine, however, play a key role in providing carbohydrate fuel, especially in prolonged exercise. During strenuous exercise of long duration, the alanine-glucose cycle may account for up to 40-50% of the total glucose released by the liver. Protein catabolism during exercise becomes most apparent when the body's carbohydrate reserves are low. Such findings support the wisdom of maintaining optimal levels of glycogen during strenuous training.
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Email: yourpersonaltrainer@ic24.net
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