Protein and its Importance to body health
Proteins are central compounds with many functions, found in all tissues and form part of each process occurring in the body. Protein consists of amino acids in different combinations, each of which has different functions.
Some of these amino acids can be produced by the body, but the basic ones must be consumed from nutrients.
What are the best proteins
- Plant sources (such as nuts and legumes).
- Whole eggs and dairy products.
- Meat of whole and low fat pieces.
- Fish (prefer deep sea fish) which contain high amounts of omega-3.
Soy consumption should be respected moderately, and be wary of excess addition of salt and fat.
Consumption quantity of protein
Certain amounts of protein should be consumed daily, as follows:
Normal person's protein intake
The amount of protein to be consumed during the day to avoid deficiency is at least 0.8 grams per kilogram of weight. That is, a healthy person weighing 75 kg needs at least 60 grams of protein.
When you eat about 100 grams of chicken breast at lunch, we cover the minimum required. Of course if this is not in cases of extreme hunger, there is no problem with the consumption of the required minimum
Protein for a vegetarian person
Within the plant-based diet there is no problem to meet the requirements, but you must know how to act, it is important to know the following:- There is little protein in all foods that are known as vegan such as, sliced bread, legumes and nuts.
- The analysis of protein originating in vegetation is faster.
- Plant protein is often healthier because it contains much less fat compared to protein of animal origin.
- Consuming plant protein sources makes you get less protein for the amount of food consumed in the meal.
3. Protein for the athlete
These are the recommended quantities for sports practitioners:
- People with normal activity who train need between 1-1.2 g of proteins per kg of weight, and train 3 times a week unprofessionally.
- Active people have the required daily protein intake of about 1.6 grams per kg of body weight.
- Especially active people and professional or semi-professional athletes, need 2 grams per kilogram of body weight.
Important: Balance between proteins and carbohydrates
The amount of protein must be accompanied by appropriate amounts of carbohydrates and fat to be absorbed better, otherwise the body uses proteins to complement the deficiency, and disposes of excess through the kidneys. So whoever trains and adds protein only without suiting other nutritional ingredients does so in vain.
We assure people exercising that protein consumption in the amount of 1.4- 2 grams per kilogram of body weight is recommended by the leading professional bodies in sports nutrition, which is completely safe.
Recommended proteins and supplements for athletes
BCAA is an amino acid that research has proven to have the ability to improve the results of workouts as well as improve the body's ability to rebound after doing effort, and these are better, the worst sources of BCAA:
-The best is:
- Filtered and isolated cheese serum protein (thus removing fat and lactose from it).
- Undrained cheese serum protein.
-The worst is:
- Eggs protein (albumin).
- Milk protein (casein).
- Soy protein.
What about eggs?
Here you should realize a range of things:
- Egg consumption is an ideal diet for athletes only when eating the whole egg, yolk and whiteness. Despite its high concentration in fat and cholesterol, the formulation of sub-yolk protein is incomplete.
- Consumption of egg protein as an additive is not recommended due to its sensitivity to contaminants.
- For non-professional athletes, it is recommended to consume regular eggs with a glass of milk, which will certainly meet the needs.
Protein Caveats and Damage
It should be remembered that the body has a wondrous ability to cope with increasing the amount of protein consumption and appropriate kidney function, but:
- Excess consumption without any additional training is not ideal.
- People with kidney disease or high blood pressure should be wary of taking protein, consult with a competent person to balance the amounts of protein in their diets
What about protein diets?
Diets rich in proteins such as atkins diet and Hibla diet, have become very popular, and are very useful for weight loss, but it is important to consider the following:
- The need to be wary of continuing with this diet.
- It is true that protein-rich diets cause a rapid drop in weight, but if you don't choose this route as a lifestyle, evidence suggests that people who follow it and stop suddenly their weight rises rapidly.
Diets rich in proteins, which account for about 30% of daily consumption, are very useful in reducing the incidence of hence:
- Heart disease.
- Breast cancer.
- Various malignant diseases.
- menopause symptoms.
- cholesterol.