2 Factors affecting nitrogen balance

There are many things that will affect the balance of nitrogen and the amount of protein is necessary to maintain this. Two important factors are:

  • energy intake
  • carbohydrate status

The reason to include this section is such that on the basis of your situation, you have an idea of ​​whether your protein requirements are high. Very often we see people who want to gain muscle , however, they still form to play football and 2-3 times a week. At the same time, they could try to get lean for a holiday so they reduced carbohydrates sometimes drastically because they follow a certain internet craze diet.

In these cases, energy costs are high, carbohydrates are low or simply not high enough because of the needs of high-intensity exercise proteins are significantly increased. Nitrogen losses with low muscle glycogen levels are hugely increased. One thing to note here is that if an individual is very well suited fat, we can expect to see a flattening of this nitrogen loss which means the oxidation of amino acids.

Trainers' positive nitrogen balance

Clearly that different people have different objectives and training methods. This means recommendations for protein intake will vary:

  • strength and power trainers may want to increase muscle size and there before want extra protein for muscle growth
  • endurance trainers actually break down a much larger amount of protein and therefore have greater needs too.

Something endurance athletes (particularly women) to remember, over and over again is that eating protein will not make them “bulky”.

Similarly, to get endurance athletes to understand that eating protein immediately after training is beneficial not because it will “rebuild their muscles”, but because it will stimulate the synthesis of new enzymes (proteins) and mitochondria (also protein) which part of adaptation to training. As already covered in older studies, using less precise measurements of the nitrogen balance may need to be disposed of future meta-analysis. Similarly, studies that are unlike maintain nitrogen balance does not give us an indication of the optimum protein take for muscle gain.

Protein intakes for positive nitrogen balance

Very often studies are trying to determine the minimum protein requirements to maintain nitrogen balance. However, this clearly does not correspond to an optimal protein intake. Strength athletes / trainers and bodybuilders are often interested in muscle hypertrophy, which will require contributions well beyond the levels required for maintenance.

Interestingly, there is evidence to suggest that the nitrogen balance can be able to produce protein intakes that fall below those required to optimize body composition and performance measures. When individuals engage in a new training program, they go into negative nitrogen balance very quickly but after about two weeks this normalizes.

As mentioned earlier, new techniques have become available to assess the adequacy of protein intake. A published document entitled “Evidence that the protein needs have been greatly underestimated” in which they use the IAAO method of showing that daily protein requirements are grossly underestimated by other methods and that “there is an urgent need to reassess recommendations for protein take in adult humans “. In this study, they found the value of the requirement should be closer to 1.2 g / kg a day for sedentary people.

Therefore, it is safe to assume if this technique is used to assess the needs of athletes, the recommendations could be higher.