Let’s get to know all this important information about What are the best protein types for the body ? in the following article.
What are the best protein types for the body ?
What are the best proteins for the body especially for athletes? Everything you need to know about protein and its proper ways of consuming it is found in the following article.
Proteins are central compounds with many functions, found in all tissues and form part of every process that occurs in the body. Protein is made up of amino acids in different formulations, each of which has different functions.
Some of these amino acids are possible for the body to produce, but the essential ones must be consumed by nutrients.
The recommended amount of protein
You should eat certain amounts of protein daily, as follows:
1- Protein for a normal person
The amount of protein to be taken during the day to avoid shortage is at least 0.8 grams per kilogram of weight. That is, a person who is healthy and weighs 75 kg needs at least 60 grams of protein.
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When you eat about 100 grams of chicken breast at lunch, we cover the minimum required. Of course, if this is not in extreme hunger, there is no problem with the minimum consumption required.
2- Protein for vegetarians
Within the vegetarian diet, there is no problem to meet the requirements, but you must know how to behave, it is important to know the following things:
- There is little protein in all foods that are known as vegetarian, such as bread slices, legumes, and nuts.
- Analysis of the protein sourced by a vegetarian is faster.
- Plant protein is often healthier because it contains a much lower percentage of fat compared to the protein of animal origin.
- Consuming plant protein sources makes you get less protein in relation to the amount of food consumed in a meal.
3- Protein for an athlete
These are the recommended amounts for those who exercise:
People with normal activity who train need between 1-1.2 grams of protein per kg of weight, and are trained 3 times a week unprofessionally.
Active people have the required daily protein intake of about 1.6 grams per kg of body weight.
People who are particularly active and professional or semi-professional athletes need 2 grams per kilogram of body weight.
Important: The balance between proteins and carbohydrates
The amount of protein must be accompanied by appropriate amounts of carbohydrates and fats to be better absorbed, otherwise, the body uses proteins to complete the deficiency, and gets rid of the excess through the kidneys. So whoever trains and adds protein only without fitting other food ingredients does so in vain.
We assure people who exercise that protein consumption of 1.4-2 grams per kilogram of body weight is recommended by leading professional bodies in the field of sports nutrition, which is completely safe.
Proteins and supplements recommended for athletes
BCAA is an amino acid that research has shown to have the ability to improve the results of workouts as well as improve the body’s ability to recover after exertion, these are the best, worst sources of BCAA:
The best is:
- Drained and isolated cheese serum protein (so fat and lactose are removed from it).
- Unfiltered cheese serum protein.
The worst is:
- Egg protein (albumin).
- Milk protein (casein).
- Soy protein.
What about eggs?
Here you should be aware of a range of things:
- Egg consumption is an ideal food for athletes only when eating the whole egg, yolk, and white, although it is highly concentrated in fat and cholesterol, the protein composition without the yolk is incomplete.
- The consumption of egg protein as an additive is not recommended because of its sensitivity to contaminants.
- For non-professional athletes, it is recommended to consume regular eggs with a glass of milk, which will certainly meet the needs.
Protein warnings and damage
It should be remembered that the body has a wondrous ability to cope with increased protein consumption and appropriate kidney function, but:
- Overconsumption without any additional training is not ideal.
- People with kidney disease or high blood pressure should be wary of taking protein and consult with a specialist to balance protein in their diet.
What about protein diets?
Protein-rich diets such as Atkins diets have become very popular and are very beneficial for weight loss, but it is important to:
- Be careful not to continue with this diet.
- It is true that a protein-rich diet causes rapid weight loss, but if you don’t choose this path as a lifestyle, the evidence suggests that people who follow it and stop suddenly get fat.
Protein-rich diets, which account for about 30% of daily consumption, are found to be very useful in reducing infection:
- Heart disease.
- Breast cancer.
- Various malignant diseases.
- Symptoms of the menopause.
What are the optimal proteins?
Consume protein, from:
- Plant sources (e.g. nuts and legumes).
- Whole eggs and dairy products.
- Meat is of full pieces and low fat.
- Fish (preferably deep-sea fish) contain high amounts of omega-3.
- Soy consumption should be moderately regulated, and beware of excess salt and fat.