Protein is in every living cell in the body. Your body needs it in the foods you eat to build and maintain bones, muscles, and skin. one gram of protein produces 4 calories. You get proteins in your diet from meat, dairy products, nuts, and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can’t make on its own. Plant proteins are incomplete. You must combine different types of plant proteins to get all of the amino acids your body needs. You need to eat protein every day because your body doesn’t store it the way it stores fats or carbohydrates.
The daily recommended amount
Certain amounts of protein must be taken daily, as follows:
The amount that must be taken during the day to avoid deficiency is at least 0.8 grams per kilogram of weight. a healthy person weighing 75 kg needs at least 60 grams of protein. When you eat about 100 grams of the chicken chest at lunch, we cover that minimum requirement. Of course, if it is not in cases of extreme hunger, there is no problem with the consumption of the minimum required.
Within the plant diet there is no problem meeting the requirements, but to know how to behave, it is important to know the following things:
- There’s a little protein in all the foods that are defined as vegetarian, like, slices of bread, beans, and nuts.
- Protein analysis from a vegetarian is faster.
- The plant is often healthier because it contains much less fat compared to animals orgin.
- Consuming plant sources makes you get less protein relative to the amount of food consumed in the meal.
These are the recommended amounts for sports practitioners:
People with normal activity who train need 1-1.2 g of proteins per kg of weight, and train 3 times a week unprofessional.
Active people have a daily protein requirement of about 1.6 grams per kg of body weight.
Particularly active people and professional or semi-professional athletes need 2 grams per kilogram of body weight.
Imporatant: Balance between proteins and carbohydrates
The amount of protein has to be accompanied by appropriate amounts of carbohydrates and fats to be better absorbed, otherwise, the body uses proteins to supplement the deficiency, and gets rid of the excess through the kidney. So whoever trains and only adds protein without fitting other nutrients does it in vain.
We assure people in the sport that protein consumption at an amount of 1.4- 2 g per kilogram of body weight is recommended by leading professional bodies in the field of sports nutrition and is absolutely safe.
Recommended proteins and supplements for athletes
BCAA is an amino acid that research has shown has the potential to improve the results of exercises as well as the ability of the body to recover after effort, and this is the best, worst source of BCAA:
The best is:
Liquidated and isolated cheese serum protein (thus removing fat and lactose from it). Non – liquidated cheese serum protein.
The worst is :
- Egg (albumin).
What about the eggs?
Here you must realize a range of things:
Egg consumption is an ideal food for athletes only when eating the whole egg, the yolk, and the bleach, so despite its high concentration in fat and cholesterol, the subunit composition is incomplete.
Consumption of egg protein as an additive is not recommended because of its sensitivity to pollutants.
For non – professional athletes, it is recommended to consume standard eggs with a glass of milk, which will certainly meet needs.
Protein caveats and damage
We have to remember that the body has an impassioned ability to deal with increasing the amount of protein consumption and fitting kidney function, but:
- Excess consumption without any additional training is not ideal.
- People with kidney disease or hypertension should be careful to eat protein and consult with a specialist to balance the amounts of protein in their diet.
What about protein diets?
Protein-rich diets such as the Atkins Diet and the Hubla Diet have become very popular, and are very useful for weight loss, but it is important to care for the following:
- The need to be careful not to continue with this diet.
- It’s true that diets cause a rapid drop in weight, but if you don’t choose this path as a lifestyle, the evidence suggests that people who follow it and stop suddenly get their weight up quickly.
Diets, which account for about 30% of daily consumption, are found to be very useful in reducing the incidence:
- Heart disease.
- Breast cancer.
- Various malignant diseases.
- Menopause symptoms.
What’s the best protein?
the best is to consum it, from:
- Plant sources (such as nuts and beans).
- Whole eggs and dairy products.
- Meat is full and low fat.
- Fish (preferably deep-sea fish) containing high quantities.