The protein in the human body has a number of important functions. Percentage of protein (or proteins) constitute about 20% of our body mass. Their appropriate content in the diet will affect the body’s development, its growth, strength in terms of function and health.
Proteins determine the course of metabolic processes. They are responsible for the rate of regeneration and the construction of new muscle cells. Proteins are made of smaller molecules that are called amino acids. The combination of amino acids with peptide bonds is formed by proteins.
Due to the origin, we distinguish vegetable proteins and proteins of animal origin. In dietetics, usually valuable vegetable proteins are proteins derived from peas, beans, soy, nuts, rice or hemp proteins. Animal sources are proteins found in dairy products, meat, fish, eggs and offal.
Looking at the protein and its biological value, i.e. at what level serves our body, animal proteins have an advantage. They are therefore a better source of food for humans due to the fact that they have a better amino acid configuration. Especially when it comes to the content of amino acids necessary for the human body to function properly. What’s more, the bioavailability of animal proteins is also much higher. Hence, in the diet of a person who trains nicely, animal proteins are seen, rather than proteins of vegetable origin, whose digestion process is more difficult.
There are many opinions about whether the protein itself builds muscle, is it able to fatten or is it more slimming?
The human body is such a complicated machine that it is difficult to clearly determine what function proteins play, due to the complexity of metabolic mechanisms. However, it has been assumed that in the state of normal body function, proteins have building functions. It means that they have an activity supporting the increase of muscle mass. However, it is not as easy as it seems. In order for this process to take place, it is necessary to provide an adequate amount of energy from the remaining macronutrients, i.e. carbohydrates and fats.
The issue of protein intake while losing weight is different. Here it has to fulfill two basic functions. The first is a nutritional function and the other is protective for muscle tissue. Nutritiously, the protein provides about 4 kcal of 1 g. However, in order for the body to use 1 g of protein consumed, it must lose about 24 kcal to digest and assimilate the protein. This means that the use of increased protein supply will drive our metabolism during weight loss so that we can lose more calories.
We must remember, in addition, that excess proteins in the diet can be transformed as a result of chemical processes into sugars, which makes the problem more complicated and slimming may be ineffective. However, let us stay at the same time that proteins play mainly a building function.
Protein for athletes – how much to eat?
When looking at professional literature, trainers should deliver daily 1.3 to 2.6 g of protein per 1 kg of body weight per day. This means that a person with a weight of 100 kg should provide even more than 200 g of protein a day, so that the process of building muscle mass is optimal. During weight reduction, this pool can be gently increased to about 230 g to support the stimulation effect of metabolism and to improve the protective effect on muscle tissue.
We should not overeat our protein. Its excess in the diet will be noticeable quickly in the form of digestive problems. This means that our body will give us a signal in the form of flatulence, excess gas, sometimes and diarrhea, abdominal pain, when its amount is too high. After reducing the amount of protein in the diet, the body will return to normal.
When should we eat protein?
Considering the protein in terms of nutrition, we should spread its amount in the diet so that the right amount of it in each of our meals. This means that every time of our day should contain protein. There should be no situation that one of the meals will be deprived of this macronutrient, and we will eat carbohydrates with fats. Especially, we should focus on breakfast, a meal before and after a meal, which should be rich in animal proteins.
It is especially recommended that the meal after training be rich in easily digestible protein. The use of easily digestible proteins is aimed at providing amino acids quickly to the bloodstream, which shortens the digestion time as much as possible and accelerates the regeneration process.
Protein supplement for athletes – is it a good choice?
People exercising at the gym during training usually find out about the support of a diet in the form of protein supplement. When looking at products, we distinguish protein nutrients of vegetable origin as well as those containing animal proteins.
Plant proteins are proteins derived from soy, hemp, rice, peas and wheat. Plant proteins are popular wpc, or whey protein concentrate, whey protein isolate, whey protein hydrolyzate, as well as milk protein concentrate or micellar casein. We rarely find proteins based on egg albumin or so-called beef proteins.
Similarly to proteins of animal origin, usually animal protein has an advantage over plant nutrients. This means that if you are not a vegan, you should choose a product based on whey protein concentrate.
Is the protein supplement a product only for athletes?
It would seem that whey protein-based nutrients available on the market are products intended exclusively for trainers. Nothing more wrong. Anyone who wants to increase the value of proteins in their diets can benefit from protein in the form of a nutrient. Conditioner is ideal for people who do not eat meat every day as part of the diet version of the taste. If up to now you thought that the conditioner is a wonderful means to increase muscle mass, then you should reject this type of suggestion, and treat the supplement as a dietary supplement in proteins.
Is a protein supplement a natural protein or an artificial product?
All protein supplements are of natural origin. This means that it is not a product created in a chemical laboratory, but a food product that has undergone a technological process. Simply writing a protein supplement is nothing more than a protein contained in milk, which has been properly concentrated and devoid of other ingredients. This means that there is nothing to be afraid of using the product in the form of a nutrient in the diet.
Is the protein supplement safe for kidneys and liver?
The use of protein supplements does not affect how the kidneys or liver function. If you use a diet supplement in the form of a protein preparation in accordance with its intended use, then there is no risk of any health problems. The human body treats a drunk protein the same as what you eat in a portion of meat. What’s more, the protein in the form of a nutrient is easily digestible, the stomach deals with it quickly and this is not a challenge for our digestive system.
Can the protein cause allergies?
While the protein itself is not an allergen, some people who have problems with individual protein fractions may feel some discomfort after drinking it. For example, people who do not tolerate lactose may experience discomfort from the digestive system after drinking the classic WPC. However, the use of protein in the form of whey protein isolate should be a solution to the problem.
Similarly, people who are allergic to whey proteins may in turn use casein proteins, which should not cause allergies in this case.
What is worth paying attention to when buying protein?
When choosing a protein supplement, first of all, we should pay attention to the percentage content of proteins, carbohydrates and fats. A good WPC contains 75 g of protein per 100 g of product and up. The amount of carbohydrates should be about 5 g, and fats up to 2 g. Such proportions make the protein tasty and its solubility should be exemplary. Attention should also be paid to the fact that these proteins are based on WPC, and did not constitute so-called dried whey, which is milk waste in the production of cheeses. Dried whey usually has only 15 g of protein per 100 g of product, and the rest is lactose, which will provide you with a lot of digestive problems.
Here you can read also: Grass Fed Whey Protein – ecological proteins!