Proteins – what it is, types, benefits, foods and how to use it!

Proteins are macronutrients that are essential for building muscle mass. It is commonly found in animal products, although it is also present in other sources such as nuts and legumes. Protein makes up about 15% of a person’s body weight.

Also, chemically, it is made up of amino acids , which are organic compounds made from carbon, hydrogen, nitrogen, oxygen or sulfur. Amino acids are the building blocks of muscle mass.

What are proteins?

Proteins  are long chains of amino acids  that form the basis of all life. They are like machines that make all living things, be it viruses, bacteria , butterflies, jellyfish, plants or human functions. The human body consists of about 100 trillion cells. Each cell has thousands of different proteins  . Together they make each cell do its job.

Protein types:

We sometimes hear that there are three types of protein foods:

1. Complete Proteins:  These foods contain all the essential amino acids. They mostly occur in foods of animal origin, such as meat, dairy and eggs.
2. Incomplete proteins:  These foods contain at least one essential amino acid , so there is a lack of balance. nIn addition, plant foods such as peas, beans, and grains contain mostly incomplete proteins  .
3. Complementary proteins:  Refers to two or more foods containing incomplete proteins  that people can combine to provide more  complete ones. Examples include rice and beans or peanut butter bread .

Health benefits of protein:

1. Helps in muscle development:

The combination of resistance-based activities such as weight training and higher levels of protein intake has been proven to stimulate the development of lean muscle mass. Your body is constantly breaking down muscle and rebuilding it, especially when doing weight-based activities.

If you are consuming enough protein and supplying the body with amino acids to help repair and grow your muscles, over time you will increase the levels of lean muscle mass in your body. Another huge benefit of having more lean muscle is increasing your resting metabolic rate. That means you’re burning more energy naturally, without exercise.

2. Suppresses appetite:

Protein -based foods tend to be more filling and satisfying, so consuming more of them in your diet can result in fewer calories being consumed. Therefore, reducing the total amount of calories you eat each day can help you manage your weight more easily.

3. Increases daily calorie burning:

Your body will use much more energy to break down and digest proteins  properly than foods with less, such as fats or carbohydrates . Also, compared to fats and carbohydrates ,  it requires more than twice the amount of calories to metabolize, which is known as the thermic effect.

4. Increases Fat Loss

When you combine increased muscle mass, more satiety from your meals, and a higher overall metabolic rate, due to the extra muscle and thermic effect of eating more protein , your body has more potential to lose body fat.

You still need to be in an overall energy deficit to lose body fat, but having this combination of factors makes dieting much more effective and easier to sustain than other body fat reduction methods.

5. Gives more strength in training:

If you are involved in activities that require a certain level of strength, then expect your strength levels to increase with increasing protein intake . This is due to the combination of extra muscle development and faster recovery from your training.

6. Improves sleep:

If you struggle to get a good night’s sleep , increasing protein in your diet can help. This research explains the results of two randomized trials of obese and overweight adults. After a 12-week trial, they concluded that a “higher proportion of energy coming from diet can improve sleep  in overweight and obese adults.”

If you still have trouble sleeping on a high- protein diet , a small amount of carbs in your evening meal can help by boosting serotonin levels, making you more sleepy and ready to sleep.

7. Improves quality of life:

If you want robust health and the ability to perform well, then strength, mobility, muscle mass, staying lean and having good internal functionality are vital. Increasing protein consumption alone will not provide all of these benefits.

However, as part of an overall diet and fitness program, it can have a significant impact that will give you a much better quality of life now and as you age.

8. Regain mass after exercise:

In addition to contributing to muscle growth, it can help repair damaged muscle and tissue. As a result, athletes can use protein powder to speed recovery from muscle soreness after exercise.

Many studies report that taking supplements after exercise can aid recovery by reducing muscle damage and improving muscle performance and muscle synthesis.

9. Prevents muscle loss:

Maintaining muscle mass is especially important as you age. Research shows that people lose about 3% of their muscle mass each year after age 30. Unfortunately, muscle wasting is associated with a higher risk of fractures and a shorter lifespan.

Scientists recommend spreading your protein  intake throughout the day to help prevent muscle loss as you age. That means eating around 25 to 30 grams per meal.

Protein-rich foods:

1. Eggs:

Whole eggs  are among the healthiest and most nutritious foods on the planet. They’re loaded with vitamins, minerals, healthy fats , eye-protecting antioxidants, and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein , but egg whites . Content: 35% of calories in a whole egg . 1 large egg has 6 grams, with 78 calories.

2. Almonds

Almonds are a popular type of tree nut. They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium. Protein content : 13% of calories. 6 grams per 28 g, with 161 calories.

3. Chicken Breast:

Chicken breast  is one of the most popular protein -rich foods . If you eat it without the skin, chicken breast is also very easy to cook, and tastes delicious if you do it right. Content: 80% of calories. 1 skinless roasted chicken breast contains 53 grams, with only 284 calories.

3. oats

Oats are among the healthiest  grains on the planet. They are loaded with healthy fiber, magnesium , manganese, thiamine (vitamin B1) and several other nutrients. Protein content : 15% of calories. Half a cup of raw oatmeal has 13 grams, with 303 calories.

4. Leite:

Milk is highly nutritious, but the problem is that a large percentage of the world’s population is intolerant of it. However, if you tolerate milk  and drink it, then milk  can be an excellent source of high quality protein .

Milk contains a little bit of almost every nutrient needed by the human body and can provide a number of health benefits . It is particularly rich in calcium, phosphorus and riboflavin (vitamin B2). Content: 21% calories. 1 cup of whole milk contains 8 grams of , with 149 calories.

5. Lean meat:

Lean meat is very high in protein  and also tastes delicious. It is loaded with highly bioavailable iron, vitamin B12 and large amounts of other important nutrients. Content: 53% of calories. An 85 g serving of cooked beef with 10% fat contains 22 grams, with 184 calories. If you’re on a low- carb diet , feel free to eat fatty cuts of beef instead of lean meat.

6. Atum

Tuna is a very popular type of fish. It is low in fat and calories. In addition, like other fish , tuna is also very rich in various nutrients and contains a reasonable amount of omega-3 fats. Protein content : 94% of calories, in canned tuna in water. One cup (154 g) contains 39 grams, with only 179 calories.

How Much Protein Should You Eat?

Even though a higher protein  intake can have health benefits for many people, it is not necessary for everyone. Most people already eat about 15% of calories, which is more than enough to prevent deficiency.

However, in certain cases, people can benefit from eating much more than that, or even 25-30% of calories. So if you need to lose weight, improve your metabolic health, or gain muscle mass and strength, then it’s important to make sure you get enough.

Protein deficiency:

Protein is the building block of your muscles, skin, enzymes and hormones, and plays an essential role in every tissue in your body. As a result, actual protein deficiency is rare in developed countries. However, some people may still be at risk.

Furthermore, this deficiency leads to various health issues, while low protein  intake can also be a concern as it can cause subtle changes in your body over time. deficiency  can cause:

• edema;
• Fatty Liver;
• Skin, hair and nail problems ;
• Loss of Muscle Mass;
• Bone Fractures
• Stunted growth in children
• Greater Severity of Infections
• Higher calorie consumption