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Understanding Protein and Its Importance
The word “protein” comes from the Greek word “protos” which means “of first importance”. Protein is the basic building material of the human body, if you compare it to the building of your own body, protein would be the raw material. Like fats and carbohydrates, proteins are made up of oxygen, hydrogen and carbon. The real difference between protein and the other two macronutrients is the presence of nitrogen. Researchers use nitrogen tests to compare protein use in the body by comparing the amount of nitrogen consumed to the amount excreted in urine, feces, and sweat.
Your body is a very complex machine that is constantly changing, evolving and adapting to the circumstances you put it through. In fact, physicists have proven that your body changes or replaces 98% of its atoms in one year, which means that molecularly you are not the same person you were a year ago, you may feel as if you did. t changed, but your cells, tissues, and organs are made up of completely new atoms.
Protein plays a vital role in these processes because it is what your body uses to replace damaged or dead cells. Where does all this protein come from? The answer comes from the food you eat, hence the saying “You are what you eat” and that is no exaggeration.
The smaller protein units are called amino acids; they are the “bricks” that make up protein blocks.
Proteins consist of several amino acids linked together. The human body needs 20 essential amino acids to grow. Tens of thousands of different protein building blocks can be formed from these 20 basic amino acids. Just as bricks are used to create various building structures (walls, roads, chimneys, furnaces, etc.), amino acids are used to create proteins designed for various purposes in the human body.
Amino acids can be divided into essential and non-essential amino acids. The human body is able to produce 11 of the 20 amino acids; they are called “irrelevant”. The remaining 9 amino acids are called “Essential” because the body must supply them with food.
The list of “essential” and “non-essential” amino acids includes:
Essential (irreplaceable) amino acids:
Histidine
Isoleucine
Leucine
I will choose
Lysine
methionine
Phenylalanine
Threonine
Tryptophan
Non-replaceable (replaceable) amino acids:
Alanine
Arginine
Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
When eating food, the body uses the amino acids contained in the food to produce proteins necessary for various metabolic processes, but if one or more essential amino acids are missing, the body must produce them. pay.
To prevent the body from breaking down its own protein, it must be supplied with foods that contain all 20 amino acids. These food sources are called “complete proteins.” Most of these proteins come from animal sources such as meat, milk and eggs.
Vegetables, legumes, and grains are considered “incomplete proteins” because they lack or have more amino acids. For example, beans are very high in protein, but they lack the essential amino acid methionine. One way to overcome this is to combine sources of “incomplete protein” with each other to make a single source of “complete protein”. Rice and beans are a great example of this.
Unlike carbohydrates, protein cannot be stored for later use. This makes it extremely important to consume at least one complete protein source at every meal to avoid negative nitrogen balance or muscle tissue breakdown.
As with the other two macronutrients, there are better sources of protein than others. The main guideline to follow is to make your protein source as lean as possible.
The sources are:
o Chicken breasts
o Turkey breasts
o lean cuts of red meat
o eggs
o low-fat/fat-free dairy products such as milk, yogurt or cheese
o Fish and other seafood.
All of these sources provide you with all the essential amino acids your body needs without the saturated fat associated with other animal protein sources.
When it comes to combining “incomplete proteins” to make “complete proteins”, there are a few simple guidelines to follow:
o Combine legumes with grains
o Combine nuts with cereal or legumes
o Combine any animal protein with any incomplete protein
The question of how much protein a person who wants to build muscle should consume is a topic of great debate. There are those who believe that a high-protein/low-carb diet of more than 2 grams of protein per kilogram of body weight is the way to go, while others say that much less protein is needed, at 50-60 grams per day. everything a healthy adult needs.
For muscle building purposes, the most widely accepted guideline for active men is to consume at least 1 gram of protein per body weight.
A better approach to calculating total protein intake is to use macronutrient ratios. This means that you determine your daily caloric needs and divide the calories from the three main macronutrients into percentages.
For example, a 190-pound man needs 3,000 calories to maintain his weight, he wants to add muscle mass, so he eats an extra 500 calories for a total of 3,500 calories per day. Of these 3,500 calories, 30% come from protein, 50% from carbohydrates and 20% from healthy fats.
Both protein and carbohydrates contain 4 calories per gram and fat 9 calories per gram. So if we do the math, we arrive at:
3500×0.3=1050 – 1050 calories from proteins
3500×0.5=1750-1750 calories from carbs
3500×0.2=700-700 calories from healthy fats
1050+1750+700=3500 – total 3500 calories per day
To find out how many grams of each macronutrient you need per day, divide the total calories from protein or carbohydrates by 4 or the total calories from fat by 9.
1050/4 = 265.5 – 265.5 grams of protein
1750/4=435.5 – 435.5 grams of carbohydrates
700/0=77.7 – 77.7 grams of fat
Using these simple formulas, we know not only the number of calories he needs for each macronutrient, but also the number of grams.
To conclude the article, I would like to highlight the following points:
o Proteins are important building materials used to repair all tissues in the human body.
o The protein building blocks necessary for human growth are made of 20 amino acids, which can be arranged in tens of thousands of ways to produce the proteins needed by the body.
o Animal sources of protein are the best example of “complete proteins” that contain all 20 amino acids.
o Vegetables, legumes, and nuts are all “incomplete proteins” because they lack one or more essential amino acids.
o It is vital to supply the body with complete protein sources to prevent negative nitrogen balance and muscle tissue breakdown.
o The most widely accepted guideline for recommended daily protein intake for men is 1 gram per pound of body weight.
I hope that by reading this article you will gain a basic understanding of what protein is and why it plays such an important role in your body.
With that in mind, remember to always train hard, eat big, and rest to grow!
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