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#Post#: 5443--------------------------------------------------
Positive Nitrogen Balance for Muscle Growth
DIR By: Road2HardCoreIron
Date: September 9, 2024, 6:45 am
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Positive Nitrogen Balance For Muscle Building
It has been shown that the protein requirements for athletes may
well exceed that suggested by the (USRDA) .80 g/kg/day. If an
individuals protein requirement increases in response to
exercise, then changes in protein metabolism will become
apparent. When the body is in a homeostatic state, protein
synthesis is equal to protein degradation and the protein
requirement of the body for tissue maintenance is satisfied. The
most common way to detect changes in protein metabolism is to
assess nitrogen balance of the body.
Positive nitrogen balance occurs when the total nitrogen
excreted in the urine, feces and sweat is less than the total
nitrogen ingested. Positive nitrogen balance must exist for new
tissue to be synthesized. When dietary protein intake or total
energy intake is inadequate to maintain tissues total nitrogen
balance, negative nitrogen balance occurs and new tissue is
unable to be synthesized.
When the body is in nitrogen balance, protein and energy intake
is sufficient to maintain tissue protein needs and the amounts
of nitrogen entering and exiting the body are equal. The results
of nitrogen balance studies using endurance athletes have
indicated that athletes do in fact have protein requirements
that exceed the USRDA of 0.8 g/kg/day. A study found that
endurance athletes (defined as training for around 3.5 hours per
week for at least 5 years) require 1.37 g/kg/day of protein to
maintain nitrogen balance compared to 0.73 g/kg/day for
sedentary individuals. That is almost double.
It also appears that weight training can lead to a daily protein
requirement that exceeds the current USRDA. It has been found
that 2.0 to 2.2 g/kg/day of protein would be barely sufficient
to maintain nitrogen balance during moderate intensity weight
training. Furthermore, weightlifter's protein requirements
increased proportionally to training intensity. Research has
shown that 2.0 to 2.6 g/kg/day of protein are required for
periods of very intense weight training, whereas protein intakes
of 2.0 g/kg/day maintained a positive nitrogen balance during
periods of less intense weight training.
It is clear that athletes need to consume more protein than the
current USRDA for 0.8 g/kg/day in order to maintain nitrogen
balance. Conversely, since the requirements of carbohydrates and
overall calories also increase with physical activity, the
recommended proportion of calories from protein only increases
more significantly. With a calorie sufficient diet, protein
requirement values needed to maintain positive nitrogen balance
of both weight trained and endurance trained athletes
constitutes intakes of 25 to 33% of total daily calories.
The suspected reason for this is the fact that most protein does
not contain all of the right amounts of essential amino acids.
In order to get what is needed, much more food and a larger
variety is then required. This in turn leads to a higher intake
of saturated fats which most physicians raise an eyebrow to. The
solution might be in making the protein you eat more effective
by supplementing it with amino acids. By adding a proper
combination of essential amino acids, this picks up the slack
from where cooking destroys and limits your nutritional intake.
Consider this information wisely.
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