Базовые макронутриенты. Часть 1

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Белок

Белки (или протеины, от английского protein) состоят из аминокислот связанных вместе, и участвуют в огромном количестве процессов в нашем организме. Белок нам нужен не только для утоления голода буквально ничего в обмене веществ нашего организма не происходи без участия этого макронутриента.

Белковую структуру имеют такие важные анаболические гормоны, как инсулин, гормон роста, инсулиноподобный фактор роста и еще бесчисленное количество гормонов. Энзимы и киназы (клеточные сигнальные комплексы) тож состоят из протеинов. Транспортные системы, ионовые каналы, иммунная система, контроль уровня жидкости и баланс кислотности нашего тела – всё это тоже белковые структуры.

Употребление белка очень важно для построения тканей и обменны процессов в них. Этот важнейший макронутриент состоит из 20 основных аминокислот, девять из которых принято называть незаменимыми. Наше тело не может само производить их, и мы получаем эти аминокислоты только из питания.

Снабжение организма достаточным количеством белка:

– стимулирует мышечный синтез протеина,
– улучшает восстановление,
– в сочетании с тренингом с отягощениями способствует набору чистой мышечной массы и помогает росту силы.

Сколько белка должно быть в суточном рационе?

Это зависит от целей. Чтобы набирать мышечную массу и поддерживать уже набранную, в рационе должно быть 1,6 г – 1,8 г белка на 1 кг веса тела.

Для похудения дозировку белка в день можно увеличить. Задача: не допустить распада мышечной ткани во время дефицита калорий, поэтому в сложных для организма условиях ограничения количества пищи белковая составляющая должна вырасти до 2,0 г – 2,2 г на 1 кг веса тела.

Если избыточного подкожного жира больше 30%, то нормативы белка рассчитываются не на вес всего тела, а на тощую массу тела.

Тощая масса тела = общий вес тела минус вес подкожного жира.

Узнать этот параметр можно, пройдя биоимпедансный анализ тела. Он покажет, сколько кг подкожного жира в твоем организме. Тебе останется только вычесть эти килограммы из своего полного веса и оставшуюся массу умножить на предложенные мною выше цифры белка.

То есть, если ты весишь 80 кг, и биоимпедансный анализ показал, что у тебя 25 кг жира, то тощая масса твоего тела составляет 55 кг. Чтобы узнать свою норму белка, умножаем 55 на необходимую дозировку.

ВАЖНО!

Не слушай тех, кто говорит, что большие дозировки белка токсичны и опасны для организма. Исключение: если у тебя больные почки. В этом случае для коррекции дозировки белка обязательно нужно обратиться к врачу. Тем, у кого проблем с почками нет, бояться нечего. Все современные исследования подтверждают безопасность дозировки белка, предложенной мною выше.

Если ты веган, и растительные продукты – единственный источник белка в твоем рационе, то либо бери верхние показатели нормы белка из тех, которые я указал, либо добавляй в свой рацион аминокислоты с разветвлёнными боковыми цепочками – BCAA. Растительный белок не содержит в себе полный аминокислотный профиль, и особенно растительные белки бедны лизином и лейцином. Лей̆цин – аминокислота, являющаяся главной в процессе запуска мышечного синтеза новых протеинов в клетке.

Чтобы компенсировать недостаток полного набора аминокислот растительных источников, увеличь дозировку белка не менее, чем на 20%, или включи в рацион спортивные аминокислотные добавки.

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