30 грамм белка

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Есть такое распространенное мнение, что за раз усваивается 30 грамм белка. Так ли это на самом деле? И откуда взялась такая точка зрения?

    Момент первый – «за раз». Мы все говорим на русском языке, а по-русски это звучит как за один прием пищи. Т.е. здесь мы понимаем ограничение на уровне желудочно-кишечного тракта (ЖКТ). Если переводить это в конкретные цифры, то за один прием пищи мы можем съесть, к примеру, 150 грамм мяса, творога, рыбы, курицы, 5-6 яиц…Если больше, то вроде как и не усвоится.

   Ну, если это написано в уважаемом журнале и каким-то уважаемым диетологом, то, вроде как, и нет поводов в этом сомневаться. И я такой же «доверчивый»! Но просто я люблю много читать, и читаю других не менее уважаемых людей и пытаюсь мнения всех привести к одному знаменателю. Получается вот что…

  Из учебников по физиологии мы можем знать, что любое кол-во пищи, поступившее в ЖКТ, будет переварено. Быстро ли, медленно ли, но если она «пожарными» методами со входа или выхода не покинет ЖКТ, то вся пища будет усвоена. В качестве чего? Ответ на это вопрос ниже, пока только то, что организм все это переработает.

   То есть, если вы сходили, к примеру, в ресторан и там откушали шашлычку…грамм 300, то будьте уверены, что организм в себя примет все 60 грамм белка, а не только обозначенные 30. За какое время? Ответ и на этот вопрос будет ниже, пока сам факт – за один прием пищи 60 грамм белка «Будьте любезны!».

  Если «за раз» это не ограничение по ЖКТ, то тогда что?

Давайте, сначала рассмотрим вопрос немного в другом контексте – а для чего нам белок в организме? Вопрос простой – безусловно, для построения мышечной массы. Белок мышц нельзя построить без белка пищи. И едим мы белок именно для того, чтобы тот поступал в мышцы и там строил новые мышечные волокна…Отлично! Именно за эту мысль мы и «зацепимся»!

  Итак, в мышцах идет процесс построения новых структурных элементов (если, конечно, идет – т.е. если все остальные моменты тренировочного процесса соблюдены).

   Аминокислоты из крови поступают в мышечные клетки и транспортные РНК складывают из этих «кирпичиков» новые молекулы. Процесс идет своим ходом и…со своей скоростью. Потребность в новых «кирпичиках» у клетки фиксирована. Если в единицу времени клетке надо, к примеру, 10 аминокислот, то 100 аминокислот она не примет. Складских запасов клетка не имеет, поэтому остальные 90 аминокислот будут циркулировать по крови до часа «Х»…или ПЕРЕРАБОТАЮТСЯ печенью в ГЛЮКОЗУ!!!! Организм очень мудрая система и не терпит неопределенности. Если в системе у него много «ненужных» веществ, он эти вещества пристроит по своему разумению. Разумение у него такое – неоглюкогенез и аминокислоты плавно превращаются…в глюкозу. Если глюкозы у организма становиться много, то он секретирует инсулин и глюкоза либо конвертируется в гликоген, либо…плавно превращается в ЖИР!!!

   Настал черед другого общеизвестного факта. Потребность в белке у людей занятых тяжелым физическим трудом составляет порядка 2 грамм на килограмм веса тела. Некоторые бодибилдеры доводят это кол-во до 4-5 грамм, но мы пока будем руководствоваться данными не единичных примеров, а общепринятыми, научно-методическими рекомендациями. Почему, это цифра не 1 гр./кг. или не 3 гр./кг.? По всей видимости, 1 гр./кг. будет мало, потому что не хватит строительного материала для построения новых мышц. А 3 гр./кг, по всей видимости, много – потому что скорость метаболизма белка в клетке не «освоит» такое кол-во. Почему у профессионалов 4-5 гр./кг? Ответ на поверхности и вы его знаете – у них есть дополнительные «ускорители» синтеза белка!

  Возвращаясь к 2 гр./кг веса, если взять среднестатистического мужчину-спортсмена, со среднестатистическим весом ~ 80 кг., то получим, что его суточная потребность в белке составит 150-160 грамм белка. Если учесть номинальное спортивное 5-ти разовое питание, получим, что этот спортсмен должен потреблять порядка 30 грамм белка «за раз».

….. Где-то я встречал эту цифру? 🙂

  Более интересное здесь то, что руководствуясь учебно-методическим данными относительно потребности в белке и пищевого рациона спортсменов, мы можем сделать предположение о скорости «освоения» белка мышечными клетками. Что это скорость находится в диапазоне 30 гр. в 3-4 часа ( Важно! Для мужчины, для спортсмена, среднего веса, порядка 80 кг.)

  Безусловно, если ваш вес больше 80 кг, если вы используете «ускорители» анаболизма, то ваша «разовая» порция белка будет значительно выше этих 30 грамм….в разумных пределах!!!

    А теперь давайте попробуем понять – откуда пришло это понятие «30 грамм за раз?» Вы никогда не думали – кому в индустрии фитнеса и бодибилдинга интересны граммы белка? Вы никогда не задавались вопросом – почему мерная ложка в банках с протеином 30 грамм?

  А если еще и учесть вышеизложенную логику относительно 2 грамм белка на килограмм веса, 5-ти разовое питание и среднестатистического спортсмена, то получается, что это не что иное, как просто рекомендации к употреблению протеиновых порошков!!!«За раз» усвоится только 30 грамм протеина! Да, безусловно! Если вы весите 80 кг и не употребляете «ускорители» анаболизма. Меньше нет смысла, больше – протеин «освоится» организмом не полностью! (Рассматриваю здесь наиболее распространенный вариант «быстрого» — сывороточного протеина)

В виде заключения:

1. Разовую порцию белка можете не ограничивать 30 граммами. Одновременно потреблять за раз громадное кол-во белка тоже нет смысла – белок пищи не обязательно будет белком мышц! Питайтесь регулярно, умеренно и рационально!

2. Разовую порцию протеина рассчитывайте исходя из своего веса. Больше вес – больше порция. Порцию «длинного» казеинового протеина можно увеличить по сравнению с сывороткой по причине более медленного усвоения и более дозированного поступления аминокислот в кровь.

3. При употреблении повышенного кол-ва белка в пищу (любого – мясо, курица, творог, протеин и др.) необходимо повышенное потребление жидкости. Продукты метаболизма белка – азотистые основания должны «вымываться» из организма почками. У азотистых оснований есть особенность откладываться в виде солей – к примеру, в суставах это подагра, в почках это камни!

Источник: https://www.philippychev.ru

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