Protein and protein supplements – a compendium of knowledge (part 2/3)

Here you can read PART 1/3

How many calories a protein has?

The protein is digested the longest of all three macronutrients.From the moment you consume a protein meal to the full use of the amino acids it contains, it can take up to 5 hours.Proteins, along with food, migrate to the stomach, from where they enter the liver through the bloodstream, which also leave the bloodstream and are used for specific processes, such as the formation of muscles and tissues or the transport of nerve impulses.

If a meal is eaten with so much protein that the body can not absorb at the same time, its surplus is transformed into urine or adipose tissue or used to produce sugars.If you want to get to know the protein more closely, the calories contained in them are an important element to keep in mind.

It is worth noting that only a small part of the protein consumed is used for the anabolic and regenerative processes associated with the construction of muscle mass.It is estimated that only 10% of the protein obtained from eating the body is intended for the synthesis of new proteins and thus the formation of muscles, while the remaining 90% is used for other life functions.

If all the proteins consumed or the majority of them were used to support anabolic processes, everyone who trains, after a few weeks of strength training, would look like Arnold Schwarzenegger.Meanwhile, building muscle mass and strength is an arduous and long-lasting process, precisely because only a small part of the proteins supplied to the body is used for anabolic and regenerative purposes.

No other macronutrient absorbs more than protein.It is thanks to this that it is so filling and able to satisfy hunger even for a few hours.How many calories does protein have?As much as carbohydrates, or 4 kcal in 1 g. Fats with a ratio of 9 kcal in 1 g of substance are much more caloric.Proteins, however, need more time to digest in the body than carbohydrates, which is why they are recommended on a slimming diet.Proteins are filling and relatively low in calories, so they are great for reduction.

100% Whey Protein

Sources of protein in the diet

Protein – where the most?What is the protein in?Each beginner adept in strength and body sports is looking for these questions.The answer sounds to a greater or lesser extent in virtually every food product.Sources of high-quality proteins with a full amino acid profile are, however, very limited.They can be divided into animal, vegetable and dairy, with the best protein being found in meat.Basically, you can agree with it, but also among plants you can find sources of wholesome protein, just like milk and dairy products have high-quality proteins.

To determine if a given protein is of high quality, check what amino acids and in what proportions it consists of.If it has all the essential amino acids in large quantities, it means that it is a wholesome protein, which most effectively promotes the anabolism of the body, and thus – build muscle mass and strength.In that case, what does the protein contain?Protein in what can you find?Below is an overview of the best sources of protein in your daily diet.


Here you can read: Grass Fed Whey Protein – ecological proteins!


Products containing protein

As we mentioned, mentioning three foods rich in protein should include three groups of food products

  • plants and plant products,
  • meat, fish, eggs,
  • dairy products, dairy products, cheese.

Products from each of these groups should be included in the diet.It makes no sense to shut up only to one source of protein if you are not a vegan and you are not allergic to cow’s milk proteins or lactose.The use of various high-protein food products is the most optimal decision, because it allows you to provide a variety of nutrients, vitamins and minerals.

Vegetable protein

If you ask what products are proteins, the answer that sounds in plants is the most accurate.However, it has been accepted that the protein in plants is of lower quality and does not contain a full amino acid profile, which differs from proteins from meat, fish, eggs and dairy products.Indeed, if we look at a protein found even in beans, peas or dried apricots, we notice that the protein in fruits and vegetables contains less amino acids than even in eggs or meat.

Does it mean that vegetable protein should not be included in the daily protein balance, because such voices can be heard?Of course not – if it is supplemented by protein from other, more valuable sources, which you will read below, it should be included in the daily balance of the macronutrients consumed.What’s more, there are plants that are a source of full-value protein with a complete aminogram – they are, among others,quinoa and amaranth.As you can see, the full vegetable protein foods can contain as much as possible.

Because quinoa and amaranth contain all the exogenous amino acids, i.e. not produced by man, the proteins found in these plants are as good as those from meat, curd, eggs or protein supplements.This is great news for vegetarians and vegans, for which quinoa and amaranth should be the basic components of a daily menu, due to the relatively high content of full-value protein.


Here you can read PART 3/3