Proteins
It was probably one of the precursors among food supplements. It is certainly the most used. Proteins are principle constituents of muscles (apart from numerous other parts of the organism which we won’t consider at this stage) and, as such, their importance is clear in both tissue replacement and muscular synthesis.
On a molecular level, proteins are made up of the complex chains of amino acids which characterise them. It’s actually possible to identify different types of protein: simple proteins (consisting only of amino acids), conjugated proteins (formed by amino acids and substances of a different nature) and noble proteins (or those which humans cannot synthesise starting from precursors).
Furthermore proteins have a “quality index” called biological value, which puts the whole egg at the top of the “charts” with the highest biological value, or the food whose proteins are used by almost all of the organism and not eliminated as nitrogenous waste. A low biological value means that the proteins of the food are mosty eliminated by the organism. The daily need for protein varies depending on age, sex, body weight and the type of activity carried out by the individual.
For the normal repairing and regenerating processes, it is advisable not to go below 0.8g of protein per kg of body weight (per day). Obviously considering that there is a good protein concentration in almost all foods of animal origin or derivatives, therefore food supplements are hardly ever necessary to reach this minimum level.
Analysing the recommended levels of daily intake we already note an increase in the previous level, set at about one gram per kg of body weight. For athletes this value increases further and can vary according to the sporting discipline, going from 1.2 grams (again per kg of body weight) for alpine skiers and up to 2.1 grams for weightlifters and body builders. For footballers the recommended value is 1.4g; 1.5 for baseball players; 1.6 for swimmers; 1.9 for gymnasts and track and field athletes. An excess of protein intake, apart from hepatic and kidney fatigue, leads to high levels of azotemia.
Protein supplementation should always be connected to vitamin supplementation and above all vitamins of group B (B6, B9 and B12), which are good for protein metabolism.
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