The protein consists of amino acids, they are constantly processed in our body.When they “wear out” their place should come new ones.Some of these amino acids are able to be produced alone, inside the body.The rest should be delivered from the outside along with food.
The first of these are endogenous amino acids – the body can create them by itself
Amino acids exogenous – they should be supplied with food
An interesting fact is arginine and histidine.They are relatively exogenous amino acids.This means that the adult human body is able to produce enough of these amino acids, and young, growing ones must complement them from the outside, because they need much more than they are able to produce.
The source of protein is also a protein supplement, which we can buy in any store with supplements.This is a good alternative when for various reasons the diet is lacking in protein.The protein composition may vary – we can find nutrients with both protein of animal origin (powdered chicken protein or whole egg, whey) and vegetable protein (eg soy, wheat, peas, hemp).
What is the difference between vegetable and animal proteins?If we take as a criterion the amount of essential amino acids contained in the protein, we can divide the proteins into
The protein is also evaluated in terms of amino acid proportions and the extent of absorption.It is said that chicken egg protein is exemplary because it absorbs the most and has the composition that is closest to the human body protein.
Does this mean that vegetarians and vegans do not have a chance for a balanced diet?Well, it’s not so bad.First of all, vegetarians often eat eggs and dairy products (depending on the philosophy), therefore they have access to all amino acids.It’s a bit worse for vegans who do not eat anything that comes from animals.Here are still disputes whether the vegan diet is healthy or not.However, let’s skip this aspect in favor of the protein itself.Despite the fact that the vegetable protein is not full-value, it is possible to combine them properly, to make them figuratively, to make them substitutes for wholesome proteins.For example, legumes should be eaten in the company of rice, groats and other cereal products.In contrast to cereals, the pods have very little lysine and tryptophan.The combination of these products in turn allows us to get a meal with a protein with a nutritional value close to 90% of wholesome protein.
Is the protein leaning or building muscle?
This question is difficult to answer unequivocally, because protein is an ally of both reduction and building good-quality muscle mass.Where does this discrepancy come from?As it has already been mentioned, protein affects many metabolic processes.Thanks to it, our body works at higher speeds, giving us more strength at trainings and during everyday challenges, as well as affects the quality of regeneration taking place in our body.The protein is sated, thanks to which we no longer feel hunger and it is easier to keep the diet.It is also a building material, so with the right stimuli it significantly influences muscle growth.
Does the protein fatten?
If our diet is balanced and energy value suited to the lifestyle, then there is no possibility that our weight and body fat levels will increase.However, if, in turn, an article about the fact that the protein helps you lose weight, we will start to eat away tons of meat, curds and protein supplements and significantly exceed your caloric balance, then there is a risk that our weight will increase.However, it will not be the fault of the protein itself, but too high a calorific balance.
How much protein do we need?
The demand for protein in a diet depends on several factors.In addition to height, weight, body composition, the level of activity and training goals is also important.Mrs. Halina, who works at the desk and later dealing with the house, other Mr. Artur working physically all day, and another Ania, a sports figure physicist, will have other needs for protein.
Sources give different values, but it can be assumed that the average protein requirement is 0.8 to 1.0 g / kg bw daily.In active people, these values are higher 1.3 to 2.6 g / kg. However, everything depends on our individual factors, which is why these values are best accepted as the starting ones and observe your body by modifying the diet accordingly.
When to consume protein and when is the most recommended?
Protein is one of the most important macronutrients in the diet.If, therefore, we care about a valuable, balanced diet, this protein should be found in every meal, eg in the form of meat, fish, eggs, dairy etc. There are various “bodybuilding principles like fasting protein, protein in the last meal, protein after training … however, when we train for ourselves, for recreation, for health and aesthetic figure, then the whole diet is the most important for us.If the priority for us is “protein after training, and the rest of the diet will be lame, we will not do anything.
We therefore recommend constructing your meals so that each of them has a source of protein, carbohydrates and fat.