Sources of Protein


The success is in the kitchen that’s why we will delve into the nutrition topic, we are building our house, and we need robust foundation. Let’s do not waste any more time and get into the topic. I just can’t wait.

Proteins are large biological molecules consisting of one or more chains of amino acids. Proteins perform a vast array of functions within living organisms. They are the basic building blocks in the cell structures of living organisms. The main thing to remember is their role in our diet – to help the human body rejuvenate, grow and develop. Full functioning of the human body requires a certain amount of amino acids every day.

If the amount of protein in the diet of a person is permanently reduced, the body reacts with stunted growth, loss of muscle and organ weight (due to “eating itself”), illness and even death.
When the amount of proteins in the diet is prohibitively high for long periods of time (over 12 months over 400g daily) this affects the functions of the kidney and liver, and this gives rise to the occurrence of various diseases and shortening of the lifespan of the human.
Regardless of whether you train or not your body demands a constant supply of protein to fuel virtually all metabolic processes required for proper health. Add weight training to the equation and the demand for quality protein in the body soars. It is no secret that protein builds muscle- no other nutrient can do this.

>>Sources of protein

Virtually every natural food contains a certain percentage of protein in its composition. Foods containing at least 7 percent or more protein composition, however, have the largest contribution to the provision of amino acids for the body.

Food with protein content of 3-7% has a subordinate role. Here are the main groups of foods rich in protein:

Animal sources

  • Meat products – chicken, beef, pork, etc.
  • Eggs
  • Milk and dairy products
  • Fish and Seafood
  • Plant sources
  • Nuts
  • Cereals
  • Legumes
  • Seeds

Each of these food groups has its own value for nutrition, which except for the protein content is determined by a number of factors: the amino acid profile, biological value, speed of execution and others (for example some of them are with an incomplete amino profile like nuts, cereals, legumes, and seeds).

It is believed that animal protein sources are superior then plant ones in direct comparison of the amino acid profile gram per gram, due to the increased presence of amino acids essential for the human in the formation of animal proteins. This is even more important to athletes and people involved in sport, who have high needs for these amino acids.

Protein is made up of carbon, hydrogen, oxygen and nitrogen. Having a sufficient amount of protein will put you in a positive nitrogen balance, or an anabolic state. Being in an anabolic state will allow you to build muscle. When you are on a weight cutting diet your goal is to retain or even gain muscles, so the most proper way to call it is a “fat loss” program- I do not like the byword ‘’weight loss’’. We are aiming at the fat, as I mentioned. In contrast, if you have a negative nitrogen balance you are in a catabolic state. Your body actually fuels itself by breaking down your hard earned muscle for energy. So it is extremely important to get the exact amount of protein.

>More Protein Does Not Mean More Muscle

While protein is, of course, essential to building up muscle, that doesn’t necessarily mean that just eating more and more guarantees bigger muscles. So how much do we really need it in the first place? Well, here’s some numbers for you:

***amount of protein used (per day) for structural functions in the body to 0.8g/kg(0.36g/lbs.) for people who do not do sport activities and 1.5g/kg(0.54g/lbs.) – for amateur athletes, 2g/kg(0.90/lbs.)for professional athletes;

As an amateur athlete I’ll recommend you to stay in the golden medium 1.5g to 1.7g per kilo (0.68g-0.77 per lbs.). And a few words for enzymes. Hey, they are significant too.

>>Enzymes – what are they and what do they do?

Digestive enzymes are enzymes that break down polymeric macromolecules into their smaller building blocks, in order to facilitate their absorption by the body. Digestive enzymes are found in the digestive tracts of animals (including humans) and in the traps of carnivorous plants, where they aid in the digestion of food, as well as inside cells, especially in their lysosomes, where they function to maintain cellular survival

These are proteins with specific functions in the body – to accelerate / regulate / control biochemical reactions in cells. The most important for nutrition, of course, are digestive enzymes. Band accelerating the digestion of protein enzymes is called proteases.

In future, you will assure yourself how important is protein judging by your own experience. Mark my words. Till next time.

-Unknown Coach



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