Protein and sport: what is there to know?

Protein is a group of large biomolecules (macromolecules) made up of one or more amino acid chains.

Proteins are not all the same and differ from one another precisely in their sequence of amino acids. Inside living organisms, this gives them specific biological functions, among which the plastic and support functions stand out: we find them present in large numbers. quantity in muscle fibers and collagen, or in the supporting structure of numerous organs and tissues (cartilage, bones and skin).

of food proteins, even if in different quantities and proportions depending on the food in question.

It is important to underline, however, that in the event that the protein quota is insufficient in the long term, the organism would end up undergoing protein malnutrition, functioning in an inadequate way.

? It depends, the protein fraction is not the same for everyone. They need it most: children and young people, pregnant and breastfeeding women, very busy athletes, those suffering from malabsorption or other conditions that determine a greater need.

In any case, the minimum protein requirement for a sedentary male adult is 55 g per day, while for women it is 44 g; this should be sufficient to maintain protein supplies in 95% of the general adult population.

However, as also indicated by the Reference Intake Levels of Nutrients and Energy for the Italian population (LARN), to obtain a more precise estimate of the daily protein requirement in a sedentary subject, the factor of 0.8 g multiplied can also be used. to kilograms (kg) of physiological body weight (not the real one). For children and adolescents, the factor increases significantly to 1.5 g; in case of gestation "a few grams" (6 g / day) is added.

(mass). Specifically, with training increases the protein requirement, a need that should be satisfied by adjusting the diet in order to properly support muscle growth.

Maximizing the recoveries between one training session and the other. Physical activity, in fact, causes an increase in "muscle catabolism", that is, the wear and tear of the tissue due to exercise: to restore the catabolic losses it is therefore necessary to take proteins, since in in the event of a lack of intake, the recovery between one session and the next would fail, jeopardizing the final goal of the training.

and derivatives, meat and fish.

In recent years, however, it has been discovered that even foods of plant origin can satisfy a large part of the protein requirement. Above all, legumes are rich in these nutrients, provided that they are correctly associated: the proteins of vegetable origin are in fact lacking in certain amino acids, but if consumed in combination with foods that complete their profile in this respect, they give rise to a pool of amino acids comparable to that of meat and fish.

Thanks to the association of legumes and cereals, such as wheat and red lentils or chickpeas or peas, it is therefore not essential to consume foods of animal origin to reach the daily quota of high biological value proteins. This applies to sedentary subjects but also to the sports enthusiasts are in fact constantly growing wellness that associate the practice of various sports with a "diet based on a limited presence of ingredients of animal origin.

By combining cereals and legumes, varying them continuously, there is also the great advantage of improving the intake of many other nutrients, such as iron, calcium, zinc, selenium, B vitamins, and at the same time also satisfying the need for complex carbohydrates ( starch). In addition to the classic combination of rice and peas or pasta and beans, it is also possible to try the combination of wheat and red lentils or chickpeas, which can also be consumed through the pasta format made with flour from these legumes.