Often, proteins are also called the “building blocks” of life, given their crucial role in building the cells of our body and therefore muscles. You should know that: they are the only source of nitrogen in the body.
There are several kinds of proteins, with different composition, size, amino acid sequence, and properties. They are made up of a chain of amino acids, which cannot be synthesized by the body.
During digestion, proteins are cut, and amino acids are released. These pass into the blood, to nourish the various organs of our body.
Role of Proteins
Unlike lipids and carbohydrates, proteins contain nitrogen, an essential enzyme that participates in the functioning of the metabolism and in the production of amino acids. Proteins serve as excellent materials for building, maintaining, and repairing cells and tissues. Daily, they participate in the renewal of the skin, nails, hair, and muscle tissue. Their consumption is particularly essential for the normal growth of children.
Proteins can be enzymes, hormones, receptors, or hemoglobin. Suddenly, they participate in digestion, immunity, oxygen transport, the transmission of nerve impulses, and many other processes.
They are a vital source of energy. But, this is only a very minimum role, as only 3% of the energy consumed by the body comes from this molecule. The main energy comes from carbohydrates and fats.
The Different Proteins
There are a large number of different proteins. Here is a list of the most important proteins:
Beef protein: rich in essential amino acids;
Rice protein: Gluten free, neutral in taste, economical and vegetarian;
Hemp protein: contains omega-3 from plant sources, high in fiber, rich in arginine and histidine and vegan;
Green pea protein: very digestible, hypoallergenic, saturated fat-free, economical, vegetarian, rich in lysine, glutamine, and arginine;
Milk protein: contains lactose which is not necessarily digestible by everyone, high in BCAAs, can improve the immune system;
Soy protein: suitable for vegetarians but contains anti-nutrients, not digestible;
Our Protein Needs
You should understand that there is no preserve of protein in our body. Our needs for protein are therefore permanent. They are very essential for the muscles, the skin, the brain, the blood.
According to the recommendations of the experts, the body of an adult requires 0.8g / kg per day or 56g for a person of 70kg. However, in athletes and in particular bodybuilding practitioners in the “mass gain” phase, the requirements may rise to 2g / kg. Beyond this, the proteins will not necessarily be assimilated in an optimal way and could therefore purely and simply be rejected by the body, in the stool.
“It is therefore not recommended to exceed the doses of 2g / kg of body weight of protein per day. It might even slow down your body’s progress.”
Why Take Protein Powder?
In order for our body to have enough protein, which is the building blocks of the body, it is possible to supplement ourselves. Protein powders are both easy and convenient to provide the body with sufficient protein. Protein requirements are also much higher in bodybuilders who, rather than having 5 to 7 meals a day, can quite have normal meals and snacks during which they easily integrate this protein powder.
They can be reserved for long time without expiring.
While you can easily reach your daily protein goals with a regular diet, protein powder is not essential. However, they are very practical and considered to be one of the most popular dietary supplements, especially among athletes.
On the animal side, meat (red and white), eggs, fish, and dairy products are the champions of proteins, with more than 20 grams per 100 grams of the food. With regard to plants, it is cereals and legumes (lentils, weight, etc.) which contain a large quantity. These are not complete proteins because they do not contain certain essential animate acids. To compensate for this lack, it is advisable to mix plant sources with them with animal sources. Spirulina is also an excellent source of protein.
To balance your meals, and have the sufficient amount of protein, simply mix or vary the sources of protein during your meals.
Do Proteins Make You Lose Weight?
Often, protein is recommended for people who are on a weight loss diet. Research has been able to show that they minimize the feeling of hunger from meal to meal, and help us moderate energy intake. Protein provides very few calories, and therefore its consumption facilitates weight loss.
Proteins are recognized by their increasingly high nutritional quality. They are part of the basic building blocks of living cells. As we explained very well, they are very important for our body. It is, therefore, necessary to respect the necessary doses, in order to be in very good health. Otherwise, we advise you to fill this gap with protein powder. These cannot be consumed in any way, with just anything. It is important to respect and not to exceed the quantities specified on the label.
If in doubt, seek advice from a nutritionist who will be able to best advise you according to your personal needs.
Consequences of Protein Deficiency
You will understand that proteins are essential for the proper functioning of the human body. Not consuming enough protein will therefore necessarily have negative repercussions on our body. Beware of weight-loss diets that advocate eating either too low in protein or too rich. Too little protein consumption creates a risk of muscle wasting, and consequently, great fragility and reduced resistance to infections, while overconsumption of protein to the detriment of carbohydrates and lipids is strongly discouraged.
The overconsumption of protein is not without risk either. High protein diets such as the Dukan diet can lead to excess urea and uric acid. These stagnate in the body and can cause adverse effects, namely; affect the intestines, kidney stones, or osteoporosis. Moreover, to lose weight, it is not the most recommended diet because when you resume a normal diet, you have a good chance of regaining the pounds you lost hard.
To have good health, we therefore advise you to take a reasonable and fair amount of protein, while making sure to vary the sources.
- Choose a protein to which you will not have an allergic reaction or intolerance;
- Avoid meal replacement products;
- Vary your protein sources to avoid creating food intolerance;
- Think carefully about what you want to use this protein powder for;
- Ask for advice during your purchase in a specialized store