Categorized | Uncategorized

Macronutrients – Protein

Which proteins

Proteins are complex molecules ?; they consist of amino acids linked. A protein is a “macronutrient,” meaning that the body needs relatively large amounts to function effectively. The protein is most vital macronutrient because it builds and maintains the structure of the body. The body is not capable . to use any protein in a single protein used is converted into carbohydrates and used immediately for energy, or it is stored as fat body does not store protein;. therefore, n has no reservoir to draw on when it needs a new supply. For example, if a person consumes a lot of protein Monday, it is not available on Tuesday. The protein consumed at breakfast is pretty well used by . lunchtime Proteins are the building blocks of all animal tissues; In addition, about 17% of our bodies are made up of proteins At least 10,000 different proteins make each person who they are. to keep them that way. Because the muscles are built from protein, people need to consume and synthesize enough protein to maintain hard-working muscles healthy. The body is unable to use the dietary protein directly, even if the amino acids present in food and in the body are the same. The protein is ingested; Then, the digestive enzymes break down the protein into shorter chain amino acid polypeptides (peptides) and then, and finally into individual amino acids. Amino acids then enter the circulation and travel to the cells where they are incorporated into proteins the body needs.

Benefits

proteins form the main structural elements of the body, and are found in every cell and tissue. Some of the benefits received from protein consumption are:

– Growth and Development

– tissue repair. The protein is the only macronutrient that promotes lean tissue growth

– Protects immune function

– Aids in the digestion process

– Power Source: When carbohydrates and fats are unable to meet the energy needs of the body, proteins can be broken down and used as a source of backup power.

– produces hormones and essential enzymes: protein helps the synthesis of enzymes and hormones, maintaining fluid balance, and regulate vital functions that the construction of antibodies against infection , blood coagulation and the formation of scars. Protein also helps to make enzymes the body uses to send messages that provide a person with the ability to see, think, hear and move

– health functions :. Protein promotes healthy bones, teeth, skin, hair, nails.

Food Sources

protein found in foods that provide enough essential amino acids are known as complete proteins; otherwise, it is an incomplete protein. Meat protein and dairy baked is from 15% to 40%, and that of cooked cereals, beans, lentils and peas only 3% to 10%. All meat and other animal products are sources of complete proteins. For example: beef, lamb, pork, poultry, eggs, fish, shellfish, milk and dairy products, vegetable sources of dietary protein. Plant foods contain the same amino acids as animal foods, but in different amounts. Proteins in foods such as most grains, fruits and vegetables are incomplete proteins, being either down, or missing, one of the essential amino acids. Plant protein sources may be combined with other plant or animal products to form a complete protein; Examples include the following: rice and beans, milk and wheat grain, corn, and beans. Plant foods that are considered complete proteins include nuts, soy foods (tofu, tempeh, miso, and soy milk), sprouted seeds (each type of germ differs in nutrient proportions , consuming a variety), cereals (especially amaranth and quinoa, higher in protein), beans and legumes (especially when eaten raw), Spirulina and Chlorella or blue-green algae (protein more than 60%).

Amino acids make up proteins. There are about 20 amino acids which are the building blocks of proteins. These amino acids build DNA, cell membranes, hormones, receptors, brain chemicals, and many other molecules in the body. The two amino acids produced in the liver and those derived from the breakdown of proteins we eat are absorbed into the bloodstream and are taken up by cells and tissues to build new proteins as needed. Nine of the twenty amino acids needed by humans are considered “essential” because they come from the nutrition plan of the individual; the other 11 are considered “non-essential” because the body can do. A complete protein contains all the essential amino acids in an amount necessary for the body.

There are nine amino acids that are essential to your health. They are essential because your body can not produce them itself. They consist of the following:

– isoleucine

– leucine

– lysine

– methionine

– phenylalanine

– Threonine

– Tryptophan

– Valine

-. Histidine

Non-essential amino acids can be prepared from the essential amino acids

Other amino acids needed include:

– Arginine

– cystine

– glutamine

– Glycine

– Proline

– Tyrosine

– Alanine

– aspartic acid

– Hydroxyproline

– Serine

protein intake

Each day, the body uses more protein than we are able to the contribution; therefore, the body needs to consume enough protein continues to maintain a healthy lifestyle. If the body does not get enough protein through food, the individual will begin to start using proteins in the body, including muscle proteins. In healthy rule, consuming 20% ​​-35% of total calories an individual nutrition should come from protein.

When maintaining a healthy lifestyle, consume about 0.5 grams of protein per body weight is suggested. For example, if a person weighs 150 pounds, they should consume 75 grams of protein in their total caloric intake.

Increase the amount of protein intake is needed when a person is trying to gain muscle mass and size. A person weighing 150 pounds should consume 1.0 to 1.5 grams of protein for their total caloric intake. Therefore, the consumption of protein should be about 150 to 225 grams of protein. Maintain a nutritionally rich in protein for long periods can cause unhealthy conditions. Therefore, when looking to increase muscle size, creating a nutritionally rich in protein must be turned on and off to allow the body time to recover from the increased consumption of protein. High protein supplementation can damage the liver and kidney disease, which causes your body to process proteins ineffective.

If a person is a passionate coach of strength, a marathon runner, or just an average exerciser, a balanced diet that is rich in fruits, vegetables, whole grains, lean meats, fish, and complex carbohydrates is what nutritionists recommend.

protein deficiency

Most Americans consume more than enough protein in their daily nutritional plans. A protein deficiency is defined as the consumption of 50% to 75% of the recommended daily amount of protein. When an individual does not consume enough protein, the body becomes deficient; just as it does for other micronutrients. The first sign of protein deficiency is weak muscles. Proteins play an important role in developing strong muscles. White spots on nails, brittle hair are often good indicators of protein deficiency. Serious deficiencies may have consequences for the body :. These include the deterioration of muscles and skin wrinkles



Source by Robert C. Fisher

This post was written by:

- who has written 280 posts on Sports Protein.


Contact the author

Comments are closed.

Recent Comments

    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