Protein with Science
Protein, any class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino aids and sre an essential part of all living organisim, especially as strutural components of body tissues such as muscle, hair, collagen,etc., and as enzymes and antibodies.
Enzymes
Enzymes are another type of protein, and these molecules catalyze the biochemical reactions that occur in cells. Yet other proteins work as monitors, changing their shape and activity in response to metabolic signals or messages from outside the cell.
Proteins are sometimes altered after translation and folding are complete. In such cases, so-called transferase enzymes add small modifier groups, such as phosphates or carboxyl groups, to the protein. These modifications often shift protein conformation and act as molecular switches that turn the activity of a protein on or off. Many post-translational modifications are reversible, although different enzymes catalyze the reverse reactions. For example, enzymes called kinases add phosphate groups to proteins, but enzymes called phosphatases are required to remove these phosphate groups (Figure 1).
Muscle Endurance
Muscular endurance is one's ability to produce maximum force for a maximum amount of time. The force one will put out will naturally become smaller as the time increases. The two main types of muscular endurance are Anaerobic and Aerobic ... the former being a short period of time (i.e.- Sprinting) and the latter being a longer period (i.e.- Cross Country running).
How can Improve it?
Well I have three steps:
1. ATP-PC Energy System
ATP is the primary source of energy used in the muscles. However, studies have shown that a muscle's stored ATP can be depleted within 3 seconds. To compensate, Phosphate-Creatine (PC) is used to restore ATP levels until PC is depleted. Overall, you get about 10 seconds total of ATP usage
2. "Lactic Acid" [Glycolytic] System
Once the body has spent all stored ATP and PC, it uses of a process called glycosis, which allows carbohydrates to be broken down without the aid of oxygen. Though a good way to restore ATP, its downfall is that a byproduct is Hydrogen ions, and when these ions accumulate, there is a painful(at least to the weak) "burning" sensation in the muscle, and maximum contraction decreases.
Despite popular belief, the burning is not caused by the lactic acid, but instead lactic acid has been found to turn into glucose(energy) and even protein! Thank you liver!
3.
Aerobic System (Aerobic, 60 Sec+ And Anything Slow Paced
- The aerobic system uses a constant supply of oxygen to prevent glycosis from creating lactic acid (This occurrence is commonly referred to as "slow glycosis"). Because of its use of oxygen, activity can continue practically forever, although at a slower pace.
Because this system prevents the creation of lactic acid, a higher aerobic threshold can help prevent the use of the Glycolytic system, and therefore save an athlete a lot of energy and soreness! The downside to this system is that many of the methods used to train it have been known to result in strength/speed losses.
Exercises
1.
ATP-PC Exercises:
- 30-70-yard Sprints - Should be 100%, and run under 10 seconds. I recommend starting at 30 yards and gradually increasing distance over workouts. 3-??? minute rests between sets.
2.
Lactic Acid Exercises:
- "Sprint The Straightaways" Laps - on a standard 400-meter track, sprint the straight-aways and walk/jog the curves. Anywhere from 2 laps - 5 laps, depending on athlete's level.
- Bike Work - Stationary bike. Hard and fast for 25 seconds, and then a nice easy pace for at least 5-10 minutes. Only do at most 2 reps.
- Reptition Method - Choose either Squats or Bench and a set weight (That you can do 10-plus reps of), and do as many reps as possible for that weight. Some ideas for weights are:
Bench: 135, 150, 185, 225
Squat: 135, 185, 225, 275 315
- 20-Rep Squats - This separates the men from the boys. Basically, the general consensus is to do 20 reps with a weight you can do for ten. If you aren't dying by rep 15, you aren't using enough weight.
3.
Aerobic Exercises:
Any Exercises For Other Systems - as long as you are breathing, your aerobic system will be activated to at least some degree.
Long Actvities - things such as jogging a couple miles, bicycling miles, light rowing, etc. NOT a dead on sprint! You should struggle, but if you need to stop and rest, then you were working too hard.
Whey 100% Protein
What's in it?
Proein blends (Whey Protein Isolates, Whey Protein Concentrate, Whey Peptides). Cocoa (processed with Alkali), lecithin, Naturual and Artificial Flavors, Acesulfane Potassium, Aminogen, and Lactase.
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