health
Nutrition and diet
Knowledge equals power: the dictionary that everyone who practices simply must know
The field of sports nutrition includes a wide range of names and concepts, some of which are not always clear to all of us.
Guy Shalmon, an expert in sports nutrition, explains the subject in a simple way.
Glossary in sports nutrition - read and remember
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Monday, 08 November 2021, 07:49 Updated: Tuesday, 09 November 2021, 09:06
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Are you training?
You should be familiar with these terms (Photo: ShutterStock)
The world of sports nutrition is particularly rich and interesting, and includes quite a few terms. Trainees who will teach them and understand the meaning behind everything, will help themselves on the way to the goal. So here's the (abbreviated) dictionary you want to read before the next workout.
Sports Nutrition: A
field that aims to provide science-based recommendations of nutrition before, during and after physical exertion. Recommendations include proper nutrition and the use of nutritional supplements to support the athlete’s health, improve his performance and allow him to recover as quickly as possible from the exercise he has performed.
Exercise: Physical
activity such as climbing stairs, lifting weights, brisk walking, running, cycling and more. The goal in exercise is to strengthen the muscles and / or increase the heart rate. Many studies point to the importance of engaging in physical activity to prevent various chronic diseases.
protein:
A compound composed of a chain of amino acids, bound together by a chemical bond. Proteins are among the most important compounds that make up the organism and are found in every cell in the body, including skeletal muscle. Consumption of protein from an external source (food or supplements) allows the body in general and muscles in particular to rebuild themselves and maintain optimal function. The food groups that provide a person with proteins are eggs, meat, dairy products, fish, legumes and to some extent also grains.
Amino acids:
Organic compounds, which are the basic structural units of proteins. In nature there are a variety of amino acids, but when you look at the structure of proteins in the body you find that they are all made up of 20 amino acids, which are repeated several times in a different order. Our food provides all 20 of these acids.
Essential amino acids:
Of all the existing amino acids, there are 8-9 called "essential amino acids" because the body cannot produce them on its own or at least not in the required amount and at the desired level.
Therefore he has to get them from an external source.
Why is it important to consume protein after a workout?
(Photo: ShutterStock)
BCAAs:
Three branched chain amino acids (Branched Chain Amino Acids), which belong to the essential group. Their frequency in skeletal muscles is high and they contribute to muscle structure and function.
Amino acid leucine:
One of the three amino acids BCAA. Unlike the others, leucine is an encouraging factor in anabolic activity in the muscle. It activates a key enzyme in the process of building muscle and therefore, consuming it in sufficient quantity will enable optimal muscle building. Studies have shown that the amount required for this activity is at least 2 grams of leucine in a meal or a serving of protein.
Whey: A
product of cheese production. Only about 20% of the milk crystallizes into a semi-solid substance called hump, while the remaining liquid is called "whey". Whey protein contains a high concentration of BCAAs and is rapidly absorbed in the digestive tract. Regarding the high amino acid profile, whey protein is considered to be of very high quality.
Concentrated whey protein:
Whey protein whose percentage of protein in its serving is up to 85% (the rest: carbohydrates, fats and minerals). As the percentage decreases, so does the amount of protein in the product and at the same time the amount of carbohydrates and / or fat increases. Most products or protein powders that contain concentrated whey protein come in a concentration of 70-80%. These are the most common powders, they are very tasty and suitable for most trainees.
Isolate whey
protein
: A
whey protein that has undergone a more advanced isolation process. The percentage of protein in a serving is 88% or more. Due to a higher amount of protein in serving, the profile of amino acids is higher, the amount of BCAA is higher, the amino acid leucine is higher and therefore the quality of the protein is considered to be the highest of the various proteins. Recently, a clear liquid drink based on isolated whey protein entered the Israeli market, which is a quality solution for both the return of liquids and the supply of 20 grams of high-quality protein.
What is whey protein isolate and where is it found?
(Photo: PR)
Casein protein:
A group of proteins that make up the bulk of the proteins in milk.
In cow's milk, casein makes up about 80% of all the proteins in milk, with the rest being whey proteins.
Casein protein contains all the essential amino acids, but its rate of digestion and breakdown relative to whey protein is slower.
Milk protein:
Milk is rich in nutrients, including protein, which includes a combination of casein proteins along with whey proteins.
Dietary Supplement:
A joint committee of the World Health Organization and the Food and Agriculture Organization of the United States stated that any substance added to food in small quantities in order to improve the appearance, taste, texture or its preservation properties is defined supplements.
Supplements:
Do not confuse a dietary supplement with a food supplement.
A dietary supplement is a product sold in capsules, tablets, drinks, etc.
It contains vitamins, minerals, amino acids, fatty acids, plant components or other nutrients, which aim to provide essential substances for growth, health and proper functioning.
Nutritional supplements do not come to replace food and are usually provided when in the background appear nutritional deficiencies that are not obtained in sufficient quantity in the regular diet.
Isotonic drink:
A drink that contains 3-9% carbohydrates, combined with electrolytes (salts) and sometimes also ingredients such as amino acids, caffeine and more.
The idea is to maintain a normal / equal level of salts in the body, in light of the physical activity in which we lose salts by sweating.
These drinks are usually suitable for athletes and trainees who engage in long-distance aerobic exercise.
By: Guy Shalmon, Clinical and Sports Dietitian, Physical Education Man and Exercise Physiologist
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