02/12/2021
Nutrition: Everything You Need to Know about Protein
A balanced diet is the foundation on which progress in sports and effective recovery after exertion depend. Balance consists in the presence of all the necessary substances. They can be divided into 2 groups:
Macronutrients — carbohydrates, fats and proteins
Trace elements — minerals, vitamins and fiber
For the proper functioning of the body, a balance of all substances is needed. Today we will consider what protein is, why it is needed, in which products it can be found and how to use it correctly.
What is protein?
Protein is an important building material of the body, the basis of cells and tissues. Almost 20% of body weight is made up of proteins. This is a significant share, given that 60% is occupied by water. Proteins are found in muscles, bones, hair, nails, and all internal organs.
Proteins consist of a chain of amino acids that the body uses for various needs. Some amino acids come only from food, others the body creates itself. There are 20 amino acids in total, divided into 2 groups:
Essential amino acids are vital. Since our body cannot synthesize them, they must come with food.
Interchangeable amino acids. They can be produced in the body.
The biological properties of a protein depend on the sequence of amino acids that make up its composition. The body can collect several types of protein from the same amino acids.
Why do we need proteins?
Proteins are the main building material of the body. They help recovery after training and injuries, support the work of the immune system, promote muscle development.
muscle recovery
Proteins do not accumulate in the body and have a limited lifespan. The body replaces the destroyed molecules with new ones every day, amino acids are needed for this. If they are not enough, the body will use protein from muscles and other tissues that are not so important for life. For example, it will ”burn" muscles that are not used.
It is impossible to list all the processes where proteins are involved. Therefore, we divide their functions into 3 groups:
Structural. Proteins form the structure of muscle fibers, bones, skin, hormones, antibodies and enzymes consist of them. Proteins such as collagen, elastin and keratin give elasticity to tissues, and strength to cell walls. Collagen is the most common protein in the body.
Functional. Many hormones, neurons and neurotransmitters are formed from amino acids. The work of the immune system depends on some amino acids.
Energy. Amino acids can be a source of energy, but not as effective as carbohydrates and fats. The body uses proteins to produce energy in a limited amount. For example, in endurance sports, amino acids are used only in case of a lack of carbohydrates. With proper nutrition at a distance, proteins will not be used.
What are the types of protein?
There are 2 main types: animal and vegetable.
The body cannot synthesize essential amino acids, so you need to take a balanced amount of protein daily, containing all the essential amino acids in the right quantities.
Animal protein contains all the essential amino acids, while vegetable protein contains only a part. In this sense, animal protein is more useful than vegetable protein.
If the diet allows, try to combine animal and vegetable proteins from different products. With a vegan diet, diversify vegetable proteins as much as possible.
How to eat a vegetarian athlete
What foods contain protein?
The standard of a protein product is an egg. It is easily digested and has the most complete amino acid composition. The biological value of an egg is 100 units. For example, the value of meat and fish is 80-90 units, and vegetables — 50-75.
Natural proteins can be found in a wide variety of food products: dairy products, meat, vegetable protein, etc. Here is a list of foods with a high protein content (per 100 g of product):
Eggs - 12 g
Meat — 15-25 g
Chicken — 20 g
Fish — 15-25 g
Cheese — 15-35 g
Cottage cheese - 20-25 g
Greek yogurt — 7 g
Milk - 4 g
Shrimp — 24 g
Soy — 32 g
Peanuts - 26 g
Other nuts - 15-20 g
Beans, peas - 20-25 g
Lentils - 24 g
Pumpkin seeds - 19 g
Oats - 12 g
Quinoa - 14 g
Other cereals — 8-12 g
Tofu — 8 g
Fruits and vegetables - 1-5 g
How much protein should I consume?
People who lead a sedentary lifestyle are recommended to consume 0.8 g / kg of protein per day. Athletes — up to 3 g/kg. But it is necessary to take into account the difference between athletes from endurance and strength sports.
Endurance athletes don't need muscle mass, but recovery is important. Prolonged workouts can lead to micro-fractures of the muscles. Amino acids contained in proteins are used to restore muscle. That is why even lean endurance athletes have an increased need for protein. Athletes who train for endurance are recommended to consume from 1.5-1.7 g of protein per kg of body weight per day.
Muscle mass and its quality are important for athletes of power sports. During training, the muscles get fiber breaks and tears of attachment points to each other. In addition, special contractile proteins are important. Therefore, there is an increased need for protein. Athletes who train regularly but do not want to increase muscle mass are recommended 1-1.2 g of protein per kg of body weight per day, and 2-2.5 g/ kg if they want to increase muscle mass.
For example, a man weighing 75 kg, based on the calculation of 1 g / kg of weight per day, needs 75 g of protein per day.
To get 80 g of protein, you need to eat any 4 servings from the list:
3 large eggs;
100-150 g of fish fillet;
175 g of peeled shrimp;
200 g tofu;
100 g of meat or chicken;
4 sausages;
600 ml of skimmed milk;
200 g of cottage cheese;
60 g of any nuts;
70 g peanut or almond butter;
300-400 g of canned beans or chickpeas;
100 g dry weight of lentils;
60 g of cheddar cheese, feta or mozzarella.
regular nutrition of the athlete
With high protein requirements (3 g / kg), it is difficult to get the norm from regular food. To fully cover the need for protein, you can supplement the diet with protein supplements to food.
How to take protein correctly?
The best option is to cover the daily protein requirement with a balanced diet. If for some reason this does not work, use protein supplements — this is a good way to increase protein intake and help recovery. At the same time, only a third of the need can be covered with additives, the rest is due to regular nutrition. Do not forget to get enough carbohydrates and water with a large intake of protein.
ANSWERS TO FREQUENTLY ASKED QUESTIONS
Are protein and protein natural products?
Protein and protein are the same thing. In Russian, protein is commonly called protein from sports and dietary nutrition, so some perceive protein as a dope or food supplement, but this is a mistake.
Protein is found in the usual natural products: eggs, milk, meat, fish, poultry, beans, soy. Protein supplements are obtained from the same products: whey, eggs, vegetable products, soy.
Can protein be dangerous?
Protein is not dangerous if it is consumed within the daily norms and needs of the body. However, a long-term excess of protein can cause health problems due to increased nitrogen and calcium levels in the urine.
Is the protein source important?
The quality of a protein is determined by its amino acid composition. Animal proteins are superior in quality to vegetable proteins because of the essential amino acids they contain. If a particular amino acid is missing, its deficiency limits the use of others.
halumi cheese protein meat
What causes a lack of protein?
With a normal diet, protein deficiency is rare, but it can occur with a lack of essential amino acids, especially in the elderly, athletes, children, pregnant and lactating women.
Signs of protein deficiency: slow growth, insufficient muscle development, weight loss, low endurance, weakened immunity.
What does excess protein lead to?
Excess protein can lead to an excess of urea (a protein breakdown product), which is toxic and excreted from the body in the urine. Athletes who consume a large amount of protein should drink a lot of water so that urea does not linger in the body.
Theoretically, high protein intake gives an increased load on the kidneys and liver. But clinical studies show that healthy liver and kidneys do not suffer from excessive protein intake.
