Proteins, or proteins, are absolutely the basic building blocks of the body. We find them at the cellular level, in membranes, where together with lipids they form a protein-lipid system. They are responsible for building tissue from the smallest particles to whole organs. However, proteins are not just muscles. It’s also hormones, enzymes and antibodies. In addition to the building function they play important roles in the immune system, hormonal, they are responsible for catalysing individual chemical reactions, such as digestion. Below are 6 things that everyone should know about the protein.
1. Are all types of protein the same?
In many products you will find a protein. In some trace amounts, in others much larger. Are each of them the same, and the differences are found only in the protein content in the product? Certainly not. At the beginning it is worth mentioning that proteins are made of 20 amino acids, of which 8 are referred to as exogenous. It is this group that needs to be supplied from the outside, because the body itself is unable to produce them. Proteins can be divided into 2 types
1) animal proteins – these are referred to as full-value proteins, because in the majority we find a set of exogenous amino acids. However, they are accompanied by saturated fatty acids, which should be considered.
2) vegetable proteins – as needed as animals. They are distinguished by a different amino acid composition. Conscious management of products will allow us to cover the demand even in the case of a vegetarian diet. Consuming proteins of vegetable origin, we must take into account a slightly lower bioavailability, which is somewhat compensated by the lack of saturated fats and high fiber content in the product.
2. The best sources of protein
If we want to provide ourselves with the right amount of protein, it is worth reaching for products with a high content of the compound, and also pay attention to their bioavailability.
Sources of animal proteins:
– poultry – a chicken and turkey are perfect for this role
– pork – also rich in protein, but heavier to digest
– eggs – the chicken egg is indicated as a protein pattern, which should be provided to the body. It contains all the amino acids we need
– milk and cheese – here the values ??are quite high, however, attention should be paid to the fat content in the product and select those with a lower value
– fish – we forget about them, and in addition to protein they will provide us with essential omega 3 acids. It will be beneficial to eat tuna, salmon, halibut and oily mackerel
– shrimp – these are also worth entering into the menu
Sources of vegetable proteins:
– soy – here the digestibility is determined even by 90%
– white beans – about 73% of the assimilated protein
It is worth noting that combining vegetable proteins with dairy products will allow for increased bioavailability. This is the case even when combining milk with rice, in which there are traces of building material.
3. How much protein do you eat?
Everything depends on the lifestyle.
– average, less active person 1g / kg body weight
– along with training, the value increases to 1.5g / kg of body weight
– bodybuilders reach up to 2.5g / kg body weight
4. Can you overdose your protein?
Yes! Therefore, do not be surprised to eat it in amounts larger than recommended. The excess amount of proteins provided causes
– inhibition of the process of building it in the muscles
– oxidation of leucine – an amino acid contained in the muscles, and therefore their burning
– significant load on the liver and kidneys
– increasing the amount of acidifying urea, neutralization of which requires calcium released from the bones, which in the long run will contribute to osteoporosis
– increased demand for ingredients necessary for its breakdown, such as, for example, B vitamins, and therefore their increased consumption
5. Why is it important to eat protein after training?
The protein eaten after training will allow you to rebuild the previously used muscle fibers, as well as their expansion. Takes part in the process of tissue regeneration and construction. In the case of not providing it after training, we can not only deal with muscle fatigue, but also their damage and injuries.
6. Other advantages of protein
– helps in weight loss – more energy is needed for its decomposition than for other nutrients
– constitutes a backup material in extreme cases (lack of food)
– creates antibodies
– builds cell membranes
– is a protein part of enzymes that catalyze particular processes
– is one of the main components of body fluids