Proteins along with fats and carbohydrates make up our diet. All of them are equivalent in importance to the body.
In this article, we consider what protein is, form a list of proteins in products of plant and animal origin, indicate the approximate need of a person in accordance with his gender, age and type of activity.
What is protein?
The scientific name of the protein is protein, which in Greek means "first." A high molecular weight substance of organic origin is composed of amino acids. Protein is part of all, absolutely all cells of the body. Most of the cells are half of it.
In the human body, 21 amino acids, of which 8 are indispensable for full functioning. It:
- leucine;
- lysine;
- valine;
- tryptophan;
- methionine;
- threonine;
- isoleucine;
- phenylalaline.
Indispensability means that the body does not have the ability to produce it on its own and, therefore, must receive from external sources. To help you - a table of
proteins in food, which will be listed below.
Protein function in the body
So, visually for you, protein is:
- muscles
- leather;
- organs;
- hair.
And if you look globally, then the protein provides you with a full existence, since:
- Protects against viruses. A large number of proteins in the products that you include in your diet is immunity, since it is the protein that consists of antibodies that resist infections.
- Regulates all processes in the body. Proteins are the feedstock for all kinds of elements that provide a person with a comfortable existence. For example, this is gastric juice, hemoglobin.
- Builds. The whole list that we indicated above (hair, muscles, etc.) is protein, or rather myosin and actin.
- Transmits. Hemoglobin is a protein called "public transport", since it is it that carries carbon dioxide with oxygen. There is no point in separately talking about the importance of this process, since it is familiar to everyone.
- Nourishes. 1 gram of protein is 4 kcal. Although the body receives mainly energy from carbohydrates and fats, and protein in food products goes to other needs, but if necessary, it can play the first violin.
Human need for protein
After all that has been said about the protein, it may seem that the more the better. And why not give the body so much good if you can? However, this is a misconception. Best the enemy of the good. For a person, nothing is more useful than balance, regardless of the field of application. In this regard, a formula is derived by which the optimal amount of protein for a person is calculated in accordance with his life and weight. So, the average amount is 0.85 grams of protein per kilogram of weight. This amount covers the daily requirement for protein. The amount of protein in foods (table below) will help to correctly compose a diet.
And now for the details. If you lead an active lifestyle, then the amount of protein must be increased to 1.7 grams per kilogram of weight. With this proportion, protein synthesis in the muscles increases. If we look at the performance of athletes, then the data is as follows:
- to develop or maintain existing muscle mass, you need to consume about 1.5 grams of protein per kilogram of weight;
- to reduce the percentage of body fat, you can temporarily increase your intake to 1.9 grams of protein per kilogram of weight.
For harmonious and optimal assimilation of protein, it is recommended not to exceed its intake above 30 grams per meal.
Protein table in animal foods
Animal proteins in comparison with their plant counterparts have a more perfect composition of those very essential amino acids. Consider a list of protein-rich animal products.
| Products | The amount of protein per 100 grams, grams |
| Chicken egg | 12.8 |
| Egg powder | 44.8 |
| Milk whey | 3 |
| Medium Fat Milk | 2.9 |
| Kefir medium fat | 2.7 |
| Fat-free cottage cheese | 18 |
| 5% fat cottage cheese | 10.1 |
| 9% fat cottage cheese | 9.7 |
| Cheese "Russian" | 25 |
| Cheese "Parmesan" | 36 |
| Beef | 19 |
| Lean pork | 16.5 |
| Red fish (pink salmon) | 20.9 |
| Chicken fillet | 22 |
| Beef liver | 17.5 |
| Heart | fifteen |
| Turkey fillet | 21,4 |
| Rabbit meat | 21 |
| Veal | 19.8 |
| Cooked sausage | fourteen |
| Smoked sausage | 15.7 |
| Shrimp | 27 |
| Tuna | 23 |
| Salmon | 21 |
| Squid | 18 |
| Hake | 17 |
| Herring | 16,4 |
| Tongue | 15.8 |
| Fat cream, sour cream | 2,8 |
Protein table in plant foods
It is more difficult for vegetarians to gather the necessary norm of products to provide the body with the necessary amino acids, in most cases they have to resort to special nutritional supplements.
Consider a list
of protein-rich plant
foods .
| Products | The amount of protein per 100 grams, grams |
| Dry peas | 21.9 |
| Beans | 23.8 |
| Soya beans | 26.1 |
| Lentils | 28 |
| Premium wheat flour | 10.8 |
| Rye flour | 10.7 |
| Oat groats | 11,2 |
| Buckwheat grain | 13,2 |
| Rice | 6.9 |
| Millet | 12,4 |
| Semolina | 12 |
| Pearl barley | 8.7 |
| Barley groats | 9.8 |
| Peanut | 26,4 |
| Corn | 8.5 |
| Potatoes | 2 |
| Eggplant | 1,1 |
| Cauliflower | 2.6 |
| Red cabbage | 0.6 |
| Sauerkraut | 1.9 |
| Onion | 1,5 |
| Green onion | 1.4 |
| Carrot | 1.3 |
| Spinach | 2.9 |
| Green salad | 1,6 |
| Beet | 1,6 |
| Radish | 1.9 |
| Raisins | 1.8 |
| Almond | 58 |
Ideally, you need to combine in the diet proteins of both animal and plant origin, since the latter are a source of fiber and vitamins. Plus, vegetable protein is easier to digest and does not carry fat and cholesterol with it, in contrast to the animal colleague. The table of proteins in foods will help maintain balance.
Protein deficiency and its effects
In order to present the consequences of a systematic lack of protein, it’s enough just once again to read all its basic functions in the body and think on the contrary. In other words, protein deficiency is:
- weakened immunity;
- failure of processes providing a comfortable vital activity of the body;
- problems with muscles, skin, hair, general exhaustion;
- anemia.
Protein surplus and its effects
Everything is good in moderation, everyone knows it. In pursuit of muscle mass, a beautiful relief and a developed figure, many athletes tend to overeat protein. This also applies to those who are fond of diets low in carbohydrates and gaining the bulk of the daily calorie intake of proteins and fats. It must be remembered that the protein table in foods will allow you to adhere to the norm.
- A systematic excess of protein is fraught with the development of kidney stones. The risk rises 2.5 times!
- Excess protein can stimulate the development of a disease such as osteoporosis. If you have kidney problems, even minor ones, a high dose of protein will make them worse.
- Dehydration. Yes, indeed, it is not a terrible problem compared to others, it is enough just to consume the required amount of liquid.
- Excess protein increases the risk of cancer of the digestive system.
- With an imbalance in nutrition with excess protein, ketosis can develop. This process is characterized by the growth of ketone bodies (a product of the breakdown of fat cells). Excess ketones poison the body, causing nausea, bouts of vomiting, and the smell of acetone from the body. In extreme cases, this condition can lead to a ketoacitic coma, which is a direct threat to life. To avoid this, adjust your diet wisely (a table of protein in foods will help with this).
Protein Rich Foods
What if the prescribed protein norm cannot be obtained with ordinary food? Here special nutritional supplements come to the rescue. Do not be afraid - this applies primarily to athletes, as the average person without problems "eat" their 0.85 grams per 1 kilogram of weight. Do not be afraid, this is not food, not steroids and other horror stories, this is pure protein. Naturally, it is necessary to approach the choice with all responsibility - not only the amount of proteins in the products (table above), but also reviews from serious sources should form the basis. So, for example, it is worth noting separately the BCAA supplement, which is so popular today, is the same protein that has already been split for you, leaving three essential amino acids, of which the muscles consist of about 30%. This supplement is indicated for intense physical activity, as it stimulates rapid muscle recovery.
Total
What more can be said? Protein is one of the three whales on which human health rests.
The composition of proteins in foods is extremely important in the process of building a healthy diet. There is no need to fanatically follow the prescribed grams of protein per kilogram of weight - its amount from day to day can fluctuate according to your preferences, but average values should be normal.