What is the Nitrogen Balance? Positive and Negative
With this article I inched closer to the most important concepts in obtaining gains related to muscle mass. For it will be explained what it is and how involved the nitrogen to increase the protein synthesis.
It is common knowledge that protein is the macro nutrient builder of muscle mass, but how do you know if you are consuming enough? The key to increase muscle mass are:
- 1 Amino acids
- 2 Examples of protein sources Complete
- 3 Nitrogen Balance
- 4 Nitrogen Balance states
- 5 Negative Balance how a Nitrogen may adversely affect
- 6 How To Get A Positive Nitrogen Balance
- 7 We need as much protein Bodybuilders
These are the pillars to establish an anabolic environment in which the different hormones involved, with food, in this case more, amino acids, make the function of creating new muscle tissue.
Protein is essential to a wide range of body tissue, much of which have growth characteristics, such as enzymes, skin, hair, nails, bones, and connective tissue, all rely on the protein. In fact, by the water, are the two most abundant substances in our body.
Proteins are made up of chains of amino acids, the basic building unit, the pair of lead many more functions within the body. Amino acids are divided in turn into essential and non-essential, given the condition of being synthesized in the body from others, or if necessary ingest them through their training diet.
Non-essential amino acids are synthesized in the liver from essential, and therefore should be an adequate ratio entering essential amino acids and nonessential to occur due creating muscle tissue.
Essential amino acids
Essential amino acids No
- To the girl
- Aspartic acid
- Glutamic acid
For proper preparation of a correct ratio of amino acids, must resort to ingest complete sources of protein, such as with the source of animal origin
Examples of protein sources Complete
- Lean Red Meats
- low fat dairy products
Getting enough protein is essential to achieve the desired muscle growth, together with a training and adequate rest. But how do you know if the diet we are contemplating itself contributes to muscle growth?
Nitrogen is a single compound in the protein, and can provide a direct measure of the “use” of amino acids. All macro nutrients (proteins, fats and carbohydrates) contain carbon, hydrogen and oxygen. But only proteins containing the nitrogen molecule.
Thus,the excretion of nitrogen, ie, the amount of protein that is removed by the body, can provide a measure to determine the amount of protein present in the body, and as more than 70% of the protein is found in muscle tissue, an important marker shows the potential of the body to create muscle.
If the body is excreting greater amount of nitrogen that is consumed, the alert signal is activated, and is indicative of the need to incorporate more protein, to counteract this deficit
In fact, nitrogen testing is the most successful, according to scientists, a determining factor for anabolic known the true state of the body.
Nitrogen Balance states
It is the optimal state for muscle growth occurs. When nitrogen is taken it is greater than “output”. Basically it tells us that the body has been successfully retrieved the last train. The higher nitrogen retention capacity, faster recovery processes. It is the anabolic state of the body.
It is the worst state for a bodybuilder, and occurs when the amount of nitrogen loss is greater than the response. Not only is nitrogen obtained from the muscles necessary for growth, but also taken from vital organs, and so any significant damage can occur. Of course, the negative nitrogen balance state destroys muscle and has the body in catabolic state.
This state would be as it were less bad than before, especially by the fact prevent catabolism, but as it happens, where the same amount of nitrogen excreted equals eaten, we were at the same point. There are no muscle gains.
In science (laboratory), initially test nitrogen was carefully performed through the content of food. The content of these, is then contrasted with the nitrogen excreted. The result is the value of nitrogen balance of the body. As measuring factor is used by more accurately, methods involving the measurement of urea nitrogen loss (of all lost nitrogen, 90% is through the urea, kidneys). Whatever the method used, the fact is that to know the nitrogen balance is through diet and the amount excreted over a period of 24 hours.
Negative Balance how a Nitrogen may adversely affect
As discussed above, the protein is essential in order to maintain nitrogen balance. A negative balance may result in undue consumption of protein, in this sense, of high biological value protein, low protein quality (fatty meats, sausage) or protein sources that do not possess an optimal balance of essential amino acids.
In a slightly more serious field, continuous negative nitrogen balance can cause certain internal damage, charging organs inclusive. Poor intakes of protein also has an impact on the amount of antibodies generated, which are essential to prevent infection. Symptoms such as swollen stomach unfortunately seen in people in the third world is due to a negative nitrogen balance which leads to a state of the body to be more prone to infection, in this case, to bacterial infections that cause this phenomenon. As a last step can lead to death of the person.
Insufficient amount of fats and carbohydrates
To promote protein synthesis, this must be supported by the energy input of the other macro nutrients. If a person prioritizes protein consumption, almost exclusively about the other nutrients, the body will take this amount of protein, which consider, for energy, causing a negative nitrogen balance.
In this scenario, the remaining amino acids attend important functions affecting the organs, instead of generating greater muscle growth
The training causes fiber breakage, ie muscle degradation. Without this, anabolism itself would not be. Therefore, once the sports session concluded, are launched regeneration processes and reconstitution, and herein lies the importance of providing enough protein to a positive balance is contemplated.
After training, the body will absorb which nutrients sponge, it is therefore called anabolic window post training, but this phenomenon has no fixed length, but it is precisely the result that the body wants to fill as soon as possible the damaged tissue.
How To Get A Positive Nitrogen Balance
The basic principle will consume an adequate amount of protein. In fact, a continuous consumption during the day this macro nutrient is sufficient to meet this premise. In the case, depending on the characteristics of the subject, consumption around 30-40gr protein spaced every 3-4 hours would be optimal.
Protein sources mentioned above should appear at each meal to get a positive balance
If the idea is to maintain this balance, as our aim to obtain the maximum development, we can contemplate the following scheme:
- To minimize muscle breakdown during training will create a rise of insulin (anabolic hormone, which increases amino acid uptake and glucose into muscle cells) by ingesting a beverage consisting of carbohydrates easily assimilated and amino acids or whey, on a 30-60 minutes prior to training.
Even if the training is quite demanding, add the option of taking the drink during training is a very interesting consideration
- Consume the same mixture once finished training, which will favor protein synthesis
- Before sleeping, provided within the daily amount of protein, to take a drink composed of sustained release proteins, such as casein
- Get enough rest. During this period when creating muscle tissue occurs, once the stimulus has been completed (train)
If you are not respecting these “rules” all the effort deposited in the train will not bear fruit
Training mode “anabolic”
The same train itself is anabolic, because it creates the need to then be processed and focus the body protein synthesis stimulation, but the direction of this point is to organize training to maximize the stimulus.
The idea when training maximizing positive nitrogen balance is to stimulate greater amount of muscle fibers, with the least possible muscle degradation.
Once the workout, the muscles should be in anabolic state, in order to accelerate the positive balance. But too long sessions leave very exhausted muscle, resulting in a catabolic state. To train anabolic mode:
- Train when the body is fully rested from the last training, that is, when you are in a state of positive nitrogen balance
- Workouts (workouts) short and intense, the duration of training around 45-60 minutes
- Prioritizing basic exercises: squat, dead lift, push press, row, bench press, pull ups, …
- We retrain, only when we are completely recovered
Dorian Yates and Mike Mentzer used to employ the type of training known as “Heavy Duty”, resulting in what everyone can appreciate. They sure are in a positive nitrogen balance …
We need as much protein Bodybuilders
The general rule in terms of protein intake for size gains is long:
2-2,5gr protein per kg lean body weight
According to the recommendations of the RDA, daily intake would be around 0,8-1gr, but for the claims referred muscle growth for athletes focused on training loads, can be a little …
Several studies of nitrogen balance in bodybuilders, shows that to observe increases in muscle mass, the value of protein per kg lean, should be around at least the 2gr average.
With all this, it follows that to maintain optimal nitrogen balance, that is, positive, necessary quantity of somewhat higher than that for the sedentary public is accustomed protein because it to the demands that weight training causes