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Proteins (proteins) are the basic building blocks of the body, including our muscles, internal organs and glands. They perform a number of important functions in the hormonal balance, metabolic changes and the body's defense processes. Proteins are found in food, but they can also be consumed in protein powders as protein powders. Find out where proteins are found, what is the relationship between proteins and slimming, and find out what are the best sources of proteins and their role in the athlete's diet.

Proteinsis the same asproteins . Proteins are, in addition to fats and carbohydrates, the third most important macronutrient in our diet. Protein deficiency can lead to anemia and other serious he alth complications (slowing intellectual development, stunted growth, chronic fatigue and weakness). In such cases, powdered proteins will be helpful in replenishing the protein deficiency.

Check out the best sources of protein for athletes and find out where they are.

Proteins (proteins) - what is it?

Proteins, or proteins, are multi-molecular biopolymers made of amino acid residues. Proteins are the basic building blocks of the body. They are connected with each other by peptide bonds. Proteins consist of the following elements: nitrogen, phosphorus, carbon, sulfur, hydrogen, and oxygen. There are simple proteins (albumin, globulins, glutelins, histones, prolamines, protamines and scleroproteins) and complex proteins (chromoproteins, phosphoproteins, lipidoproteins, metalloproteins, nucleoproteins).

Dietetics are divided into wholesome proteins (proteins of animal origin, containing all the necessary amino acids) and incomplete proteins (proteins of plant origin lacking at least one amino acid). An adult person should eat about 40-60% of proteins of animal origin, and the rest should be vegetable protein.

Some proteins are synthesized from endogenous amino acids - self-produced by the body, and exogenous amino acids - those that the body does not produce itself and should be provided with protein in food. There are 10 essential amino acids: arginine, phenylalanine, histidine, isoleucine, leucine,lysine, methionine, threonine, tryptophan, valine. Each of these amino acids is needed for the proper functioning of the body.

Read also: Amino acids - classification, properties and sources in food

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The role of protein in an athlete's diet

Proteins in an athlete's diet are extremely important. Protein is the basic building block of our body: muscles, skin, internal organs, hair, nails, tendons, ligaments and glands. They are also necessary for the production of hormones and enzymes - that is, biologically active substances.

Proteins build muscles and help in their regeneration. 20% of the body's composition is protein, and about 70% of it is found in soft tissues. Proteins are also part of the compounds that are responsible for metabolic changes (increase the work of digestive enzymes) and the body's defense (they synthesize antibodies). A well-functioning metabolism corresponds to, inter alia, for better fat reduction, and proper immunity helps keep the body he althy.

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Proteins - where are they?

Proteins are found in foods we deal with on a daily basis. Proteins can be found in:

  • meat,
  • eggs,
  • milk and dairy products: cheese, yoghurt, cream, kefir, buttermilk,
  • legumes,
  • walnuts,
  • cereals.

Proteins - the best sources

The best proteins in food are primarily those of animal origin, because they are wholesome proteins. Of course, you can eat enough protein while on a vegan diet, but then you need to eat much more of the product.

Comparing the two richest sources of protein in food - animal and plant-based: 100 grams of lean beef has a whopping 34.6 grams of protein, and lentils only 25 grams. In addition, vegetable protein is less well absorbed because it has a lower biological value - an indicator of how much protein the body can absorb. For example, the biological value of eggs is 93.7 and beans only 58.

To sum up: the protein content in a given product is one thing, but you also need to pay attention todigestibilityof a specificfood, as it is crucial for proper nutrition.

Protein powders - when to use them?

Protein supplements need to be used when we do not provide ourselves with a sufficient portion of protein in the diet. The reasons for this may be different: reduction, he alth problems, eating problems. Consuming protein powder will also be recommended for people who are on a vegan diet, because these people are at risk of protein deficiency in the diet.

It is worth stopping for a moment when consuming protein supplements for reduction. It is a great way to stay within the specified caloric intake and at the same time get enough protein. During the reduction, we should, as a rule, eat a little less and stick to a greater dietary restriction. Protein, like any other nutrient, has a caloric value depending on the product. During a reduction diet, we supply less calories to ourselves, so there may be a situation where we also eat smaller amounts of protein in food. Then supplementation comes to the rescue.

The following protein powders (protein supplements) can be distinguished:

  • whey protein hydrolyzate,
  • whey protein isolate,
  • whey protein concentrate
  • and Beef Protein, Soy Protein, Egg Protein, Rice Protein, Pea Protein, Hemp Protein, Wheat Protein, Potato Protein.

Protein supplements are also recommended for all trainees, because protein powder does not burden the stomach and is absorbed faster into the body. Protein supplements are best used in the pre-workout period.

Proteins and slimming

Scientific research has shown the high effectiveness of protein in the slimming process - it boosts metabolism by as much as 25%. The right amount of proteins can lead to the so-called negative energy balance. This is because protein is difficult to digest and after its consumption, the thermogenesis of the body increases, which causes a significant acceleration of metabolic changes.

Proteins and their role in weight loss is still a controversial topic. This is due to the emergence of new protein diets, which do not necessarily have a good effect on the body. Common sense and balance are the most important in the diet. An adult man should consume about 1.2 grams of protein per kilogram of body weight, and the value of protein in a single meal should not exceed 40 grams.

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Diets for active people