Animal protein is irreplaceable in its structure due to the presence of a number of unique amino acid chains in it. Their importance is due to their participation in a huge number of chemical reactions taking place in the body. To understand how important animal protein is in your diet, you need to understand its characteristics and know which foods are preferable to eat in order to make up for the lack of animal protein.
What is animal protein
Animal protein is an animal protein with a unique amino acid structure. Obtaining such proteins is possible exclusively from livestock products! By their structure, they can be simple and complex, including substances such as metals, fats, acids, as well as carrying carbohydrate residues, that is, facilitating the transport of sugars in the body. Each amino acid chain performs its own function, so each of them is important in its own way.
From this statement, the actual need for a full-fledged use of meat and animal products is born for the optimal functioning of the whole body. Vegetarians, replacing such proteins exclusively with plant foods, endanger their health - not all people can fully live without the use of animal proteins. Those who manage to do this, as a rule, differ in the peculiarities of the genetic structure of cells. For this reason, when making a choice in favor of vegetarianism, you must remember that you are depriving your body of very important elements.
It is almost impossible to replace meat and similar products! However, there are plant proteins that are similar in structure, such as soy proteins. When switching to vegetarianism, you should rely on dairy products, cereals, nuts, eggs in your diet (if you are not an opponent of this). Pescarians, for example, give their preference to fish and seafood - this refers to "soft" vegetarianism. Such food also helps to make up for the lack of important amino acids, along with mushrooms, which are rich in tryptophan. But this alternative is not suitable for everyone.
Sources of animal protein
Of course, the main sources of animal protein are meat products. For the dietary menu, turkey meat, beef, rabbit meat, lamb are preferable. They should be consumed with foods rich in "live" fiber: radishes, fresh herbs, lettuce, cucumbers, zucchini, celery, leeks, cabbage, beets.
Eggs are another source of animal protein, rich in everything else and vital trace elements, vitamins A and D. To maintain normal "good" cholesterol per day, you can eat one small hard-boiled egg. In the off-season, when the sun is very little, you can eat 1-2 yolks a day, in the absence of intolerance to the product.
Particular attention should be paid to such sources of animal protein as sour cream, yogurt, milk, cottage cheese.
Fish and seafood will help to partially fill the lack of such protein.
The benefits of animal protein
Animal protein, along with its analogs, has a number of very important functions, the performance of which brings undoubted benefits to the body. There are nine major health benefits of protein.
1. Catalysis of a huge number of chemical reactions, that is, their launch and acceleration. This is done by enzymatic proteins, the work of which determines the optimal course of such processes as oxidation and reduction, breaking and joining of molecular bonds, transfer of chemicals from one cell to another by establishing biological transport routes between them.
2. Formation of the structure of cells, that is, the cytoskeleton, which creates its shape. Examples of the structural protein are the components of the extracellular substance - elastin and collagen, as well as keratin, which is part of the hair and nails.
3. Protective factor, which means physical, chemical and immune protection. The first is based on the work of collagen and keratin in the structure of tissues, which ensures a constant shape and stability of cells in the face of negative environmental influences. The second is the detoxification of the body with the help of enzymatic compounds, in particular, liver enzymes, which dissolve poisons and remove them from the body. The third is the structure of immunoglobulins, which are responsible for an adequate response to danger from the outside in the form of pathogenic bacteria, viruses and infections. The same defense system allows you to identify foreign proteins, block their growth and remove them from the body.
4. Regulatory factor of proteins. Such proteins play the role of regulators in the cell system, helping them to go through the entire life cycle. They are not a building material and nutrient for cell growth and development, but are responsible for the transport of important components necessary for these processes.
5. Signaling factor - proteins are material for the transmission of nutrients and electrical impulses, which are important for the general interaction of cells and, in fact, the work of the whole organism. Responsibility for this is assigned to hormones, factors of growth and protection of cells, their reproduction. The endocrine, immune and nervous systems are key in these processes.
6. Transport factor - the transfer of important components on proteins to provide living tissues with oxygen and all nutrients entering the body. An example of such proteins is hemoglobin, in addition to delivering oxygen, it helps to remove carbon dioxide from the lungs, that is, it ensures the maintenance of the health of the respiratory system and the purity of the whole body. Membrane proteins are responsible for the ability of tissues to carry water, fats and carbohydrates.
7. Reserve factor - proteins that are stored in the body in case of emergency expenditure of energy, that is, the structure of the energy potential.
8. Receptor factors - chains of proteins responsible for the transmission of nerve responses to signals of brain activity, as well as natural signals between cells and tissues in the body. Full movement and chemical processes are impossible without proteins.
9. Motor factor - ensuring the activity of muscle tissue. Optimal protein content helps maintain muscle strength and tone, and maintain its ability to remove harmful accumulated substances from tissues.
Based on all these factors, it is clear that animal proteins are an indispensable component of optimal metabolism. A minimal deviation in the course of natural reactions leads not only to disruption of digestion processes and a deterioration in the production of enzymes in the stomach and intestines - this leads to even more serious consequences. The work of the brain, cardiovascular, respiratory system, endocrine organs may suffer. The list of possible problems with a lack of protein and a violation of the synthesis of important amino acids ranges from skin rashes to the formation of malignant neoplasms.
Animal protein harm
The harmfulness of the component lies in individual intolerance, as well as in the excessive use of meat products and by-products. This leads to metabolic disorders, as well as a gradual deterioration in the activity of the immune and cardiovascular systems. For this reason, the abuse of red meat is called a factor provoking the early development of diseases such as heart failure and cancer. The processed products of meat protein, in fact, poison the tissues of the body. And when he is not able to remove all the poison, this is immediately reflected, both in the state of health and not in the appearance of a person.
consists in an excessive load on the digestive organs and filtering toxins, with excessive consumption of protein. Protein can be harmful only if you eat more than 3 grams of protein for each kilogram of your own weight, but this, of course, in a situation when you have healthy liver and kidneys. It is possible to minimize the risk of harm to the internal organs by passing an elementary analysis for nitrogen balance, which we recommend to do to all progressive athletes. The bottom line is that nitrogen balance will help you find out your individual protein requirements, as a result of which you can adjust your daily diet based on your individual needs. We have already repeatedly said that bodybuilding is a very individual sport, in which there are no universal methods, so you need to try to adjust training and nutrition for yourself.
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The harm of protein also lies in the excess amount of calcium, which in moderate amounts strengthens bone structures, and in excess amounts forms kidney stones. By the way, kidney stones are one of the main arguments for vegetarians. Of course, it is worth noting here that plant foods also contain protein and calcium, so the argument is very unfounded, as, indeed, the whole idea of vegetarianism in general, in the sense of vegetarianism for the sake of health. You can be 100% sure that meat and animal products only benefit the body, but only in moderation. What happens if a person overeats protein? Boris Tsatsulin, the author of the CMT blog, tried to figure it out.
Output: the harm of protein, first of all, lies in the fact that stones are formed in the kidneys, including from excess calcium, but the formation of such side effects occurs only when a person significantly exceeds the recommended intake of protein and, if he already has any then kidney disease. Unfortunately, many people overeat protein, especially in the first period of training, in connection with which we recommended in one of our articles to pass an analysis for nitrogen balance. On the other hand, the situation when an athlete is malnourished of protein is even more deplorable, since the need for protein is increased, and he eats protein below normal, then not only the muscles do not grow, but the proteins that make up the internal organs do not have time to renew themselves.
Protein is a structural functional component of absolutely all cells of the human body. The proteins themselves are large molecules made up of long chains of amino acids. It is protein that is considered the basis of all living matter on the planet. The source of protein is the food consumed by the human body. A healthy adult needs approximately one gram of protein per kilogram of body weight. Protein benefits are most noticeable for people doing physical work. A lot of protein is required for the development of a child's body, pregnant women, people recovering from a serious illness.
Each protein consists of amino acids, each amino acid plays an exclusive role assigned only to it in the life of the human body. The purpose of protein in the human body is extremely diverse. For example, protein is directly involved in the synthesis of complex enzymes necessary for the normal construction of cellular structures. Protein transports essential vitamins, lipids, mineral salts, medicinal components throughout the human body directly to organs and tissues. In the gastrointestinal tract, protein is broken down into amino acids, enzymes help this process. The 8 amino acids that make up the protein are called irreplaceable. The use of proteins consists in the participation of these essential essential amino acids in metabolic processes, in formation, in the regeneration of tissues of the human body.
A person consumes protein with food of animal and vegetable origin. Animal protein that enters the human body is found in meat products, fish, milk,. Protein of plant origin comes into the human body when eating legumes, soybeans, beans, buckwheat, rice, millet. Vegetables and fruits contain a small amount of protein. The rate of assimilation of this most important element of the body's nutrition directly depends on its type. So, for a rather long time, the protein of meat products is absorbed, but the longest digestion occurs in bread, cereal, bean protein.
The extraordinary benefits of proteins are in the complete digestion and absorption of thermally processed or cooked foods containing this organic matter. Lack of intake of necessary proteins in the body has a detrimental effect on human health in general. The human body begins to break down its own protein, resulting in dystrophy, weakening of liver function. Especially dangerous is the lack of protein in childhood, which leads to a cessation of growth and development of the child.
Protein accounts for approximately 15% of the total caloric requirement of a person's daily diet. Animal proteins contain the full composition of essential amino acids, but humans need to eat in a limited amount due to the excessive amount of saturated fat, which forms excess harmful cholesterol in the blood. The greatest benefits of protein intake in the human body comes from eating seafood, which is high in essential protein but low in saturated fat. Also useful for humans is an alternative to red meat - poultry.
Chicken eggs are just an ideal source of protein for the human body. They contain all eight essential amino acids: valine, methionine, tryptophan, lysine, phenylalanine, isoleucine, leucine, threonine. The presence of these essential amino acids does not mean that you should constantly include only chicken eggs in the diet, the principle of the reasonableness of using this product should be present.
Vegetarians who do not consume meat, the main source of protein, should pay particular attention to the diet for the body to receive the benefits of protein. It is for them that the diet should be balanced especially carefully, with the obligatory inclusion of foods containing protein, such as legumes, soybeans, nuts, seeds.
It has been noticed by dietitians that people generally consume excessive amounts of protein. Choose the right diet, eat low-fat protein foods. It is imperative to get expert advice from a dietitian. Take care of yourself, be healthy!
It is very rare to find people who would have a balanced diet, containing the optimal amount of protein. Some have too much of it, others have too little, and the consequences in both cases are not the most favorable for health.
According to scientists, protein-rich diet does not increase stamina. The mechanism by which proteins interact with the body as a result of exercise is not yet understood. Much research has stumbled upon this question. 1 However, carbohydrates have been shown to play a critical role in post-workout recovery. 2
Lately, many athletes have been dealing more with carbohydrates than proteins. 3
Is eating a lot of protein harmful?
This question arises for many young men who decide to work out with weightlifting. Some are starting to eat more, while others are buying special supplements that are high in protein.
Today, you can easily find various nutritional mixtures for building muscles on the Internet and in some stores. The sellers will tell you only good about them, and will show you on the wall some athlete who, eating protein, has become like a mountain. Tempting, isn't it? I just want to buy a jar of such a mixture. But I do not advise you to rush, an excess of protein (protein) is a very dangerous thing that can harm the kidneys. 4, 5
Improper diet and consumption of "these powders" can do worse than you think. Gainers are concentrates not only of proteins, but also of fats, carbohydrates, vitamins, microelements ... Add a little, and there would be a mixture for growing broilers. Without fiber, dear children, this is a complete zero for health 6, 7 and also other problems ...
Why do you need big muscles and diseased kidneys? 5, 8
The main consequences of excessive intake of protein (s) in the diet
- Excess protein loads the kidneys, causing disease over time. 9 A kidney transplant may often be needed. This pattern occurs in many people in developed countries, where an excess of protein in the diet is a normal thing. 4, 5, 8
- Excess protein can become cause of osteoporosis... 4 The fact is that, even consuming several hundred grams of protein per day (which is unlikely, although everything is possible with these gainers), the body will take only the amount it needs (for example, 60 g), and it processes the rest. 10 To process these amounts of proteins, the body needs additional calcium, which, in the event of a lack of nutrition, it takes from the bones. 11 Since the process of assimilation of calcium in the body is very slow, the body does not have time to satisfy its need, this is how osteoporosis is born (a disease when bones become fragile). Even taking every possible calcium supplement with vitamin D (which is needed for calcium absorption), excess protein will do the trick. 12
- Another danger of an excess of protein is that in our country many people in order to meet the need for these substances consume large amounts of animal products (meat and dairy products), which, in addition to protein, contain a lot of fats and. 13, 14 Thus, the consumption of a large amount of such foods increases risk of occurrence. 15, 16
Why do people try to get more protein from food?
The problem of a person's "love" for meat has a long history. Scientists of the 19th century, learning that the bulk of muscles are made of proteins, suggested that muscle strength is directly related to the amount of protein consumed. Based on these misconceptions, miners were given a double, ostensibly to be strong and muscular.
And although in the twentieth century, scientists proved that the body needs little protein for normal metabolism, the myth of consuming large amounts of protein still exists today. Perhaps many people do not know that our the body can reuse its own proteins. 17
Loss of proteins in the body can be associated most often with the loss of these substances from hair, skin, nails. Protein is needed:
- Rowlands, D. S., Thorp, R. M., Rossler, K., Graham, D. F., Rockell, M. J. (2007). Effect of protein-rich feeding on recovery after intense exercise. International journal of sport nutrition and exercise metabolism, 17(6), 521.
- Rowlands, D. S., Rössler, K., Thorp, R. M., Graham, D. F., Timmons, B. W., Stannard, S. R., Tarnopolsky, M. A. (2007). Effect of dietary protein content during recovery from high-intensity cycling on subsequent performance and markers of stress, inflammation, and muscle damage in well-trained men. Applied Physiology, Nutrition, and Metabolism, 33(1), 39-51.
- Colombani, P. C., Mannhart, C., Mettler, S. (2013). Carbohydrates and exercise performance in non-fasted athletes: A systematic review of studies mimicking real-life. Nutrition journal, 12(1), 1.
- Breslau, N. A., Brinkley, L., Hill, K. D., Pak, C. Y. (1988). Relationship of Animal Protein-Rich Diet to Kidney Stone Formation and Calcium Metabolism *. The Journal of Clinical Endocrinology & Metabolism, 66(1), 140-146.
- Friedman, A. N. (2004). High-protein diets: potential effects on the kidney in renal health and disease. , 44(6), 950-962.
- Spaeth, G., Berg, R. D., Specian, R. D., Deitch, E. A. (1990). Food without fiber promotes bacterial translocation from the gut. Surgery, 108 (2), 240-6.
- Miranda, P. M., Horwitz, D. L. (1978). High-fiber diets in the treatment of diabetes mellitus. Annals of internal medicine, 88 (4), 483-486.
- Fellström, B., Danielson, B. G., Karlström, B., Lithell, H., Ljunghall, S., Vessby, B. (1983). The influence of a high dietary intake of purine-rich animal protein on urinary urate excretion and supersaturation in renal stone disease. Clinical Science, 64 (4), 399-405.
- Pak, C. Y. (1998). Kidney stones. The lancet, 351 (9118), 1797-1801.
- Munro, H. N. (Ed.). (2012). Mammalian protein metabolism(Vol. 4). Elsevier.
- Barzel, U. S., & Massey, L. K. (1998). Excess dietary protein can adversely affect bone. The Journal of Nutrition, 128 (6), 1051-1053.
- Reddy, S. T., Wang, C. Y., Sakhaee, K., Brinkley, L., Pak, C. Y. (2002). Effect of low-carbohydrate high-protein diets on acid-base balance, stone-forming propensity, and calcium metabolism. American Journal of Kidney Diseases, 40 (2), 265-274.
- Chizzolini, R., Zanardi, E., Dorigoni, V., Ghidini, S. (1999). Calorific value and cholesterol content of normal and low-fat meat and meat products. Trends in Food Science & Technology, 10 (4), 119-128.
- Piironen, V., Toivo, J., Lampi, A. M. (2002). New data for cholesterol contents in meat, fish, milk, eggs and their products consumed in Finland. Journal of food composition and analysis, 15 (6), 705-713.
- Lutsey, P. L., Steffen, L. M., Stevens, J. (2008). Dietary Intake and the development of the metabolic syndrome the atherosclerosis risk in communities study. Circulation, 117 (6), 754-761.
- Nettleton, J. A., Polak, J. F., Tracy, R., Burke, G. L., Jacobs, D. R. (2009). Dietary patterns and incident cardiovascular disease in the Multi-Ethnic Study of Atherosclerosis. The American journal of clinical nutrition, 90 (3), 647-654.
- Tornheim, K., & Ruderman, N. B. (2011). Intermediary metabolism of carbohydrate, protein, and fat. In Metabolic basis of obesity(pp. 25-51). Springer New York.
- Trumbo, P., Schlicker, S., Yates, A. A., Poos, M. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Journal of the American Dietetic Association, 102 (11), 1621-1630.
Proteins in the human diet play an essential role. The human body is about 20% protein. To maintain your body in a healthy state, you must follow an optimal diet, in the right amount, including all vitamins, macro- and microelements. People who follow a vegetarian diet should be especially careful. For the most part, human muscles consist of protein, but a lack of it will also affect non-sensitive tissues, such as nails, hair, teeth.
The human body needs large amounts of protein. This micronutrient is involved in the formation of tissues, the construction of cells, the transport of substances through the blood, the function of some proteins is to change the shape of cells. While other nutrients are used daily for energy, protein can be stored in the body for a long time. Let's take a closer look.
If the amount of protein consumed exceeds the norm, it is stored as fat. Excess carbohydrates are also converted to body fat. Protein can be used as an energy source. With increased exercise due to protein, muscle growth occurs. The proteins in the blood have a protective function. When damaged, they contribute to blood clotting. If the protein does not come in the right amount, the body uses the one that is already contained in it, which can cause hair to fall out, teeth deteriorate, and nails to break.
Sources of protein
Animal proteins:
Meat products. Traditionally the main source of protein. A fish. Possible in the diet of a pescetarian - a non-strict vegetarian. Eggs. Modern boiler eggs are certainly different from home eggs, but this does not in any way affect the quality of the protein in them. Dairy products. Various nutritional supplements. Vegetable proteins:
Soybeans and other legumes. The richest in vegetable proteins. Nuts. Porridge. Seeds Some vegetables. Animal protein is essential and healthy, but choosing the right source is important. Fatty meat like pork will do more harm than good. The optimal source of protein is fish. In addition, fish is a product often used in diets. In addition to protein, it contains valuable elements and all this with a fairly low calorie content of the product.
Most of vegetable proteins are incomplete, they do not contain all the essential amino acids. For example, the amino acid tryptophan, from which the joy hormone serotonin is synthesized, is present only in animal products. If, for ideological reasons, you cannot consume animal products, you should include various plant sources of protein in the diet to compensate for the deficiency. Protein assimilation also varies. In the first place according to this criterion are eggs and milk, then meat and fish, the least digestible proteins of legumes.
Daily requirement
How much protein should you eat per day? It depends on body weight, lifestyle. There are 1.3-1.5 grams of protein per kilogram of weight. With strong physical exertion, this amount increases. And also active intellectual work requires more nutrition, with an enhanced thought process, the body spends a lot of calories, although this is not obvious, therefore, the protein norm for people of intellectual professions should be higher. Pregnant and lactating women need a higher dose of protein. they share all the nutrients for two with the child. On a diet, it is recommended to consume 2-3 grams of protein per kg of body weight. A protein diet is based on this principle. And of course, athletes who want to gain weight should provide this topic with a lot of building material.
In chicken breast - 30 grams of protein per 100 grams of product, in fish - about 21 grams, in a boiled egg - 7. One hundred grams of beef - 29. One glass of low-fat milk contains 7 grams, low-fat cottage cheese - 16.5. It turns out that consuming the required amount is not so difficult.
Excess protein. The benefits and harms of proteins
Everything useful is good in moderation. Despite all the positive properties of protein, it is not recommended to abuse it. It is generally accepted that such food nutrition leads to osteoporosis, kidney disease, indigestion, and diseases of the cardiovascular system. To what extent this is a fair conclusion, let's analyze.
Osteoporosis. This disease is characterized by a decrease in bone density. Excess protein leads to acidification of the blood, to purify the blood, the body uses calcium, as a result of which the calcium supply is reduced and the bones become brittle. However, athletes have been shown to have very strong bones and exercise helps maintain bone density. So bodybuilders who consume more than 3 grams of protein per kilogram of weight do not need to worry about the possibility of osteoporosis.
Kidney problems. Research confirms that high protein intake has a negative effect on the kidneys. But these studies were conducted on people who already have kidney disease, so they cannot be reliable. The kidneys are involved in the processing of protein, but there is no reason to believe that this will be bad for them if the person is initially healthy.
Digestion. Heartburn, violation of intestinal microflora, constipation, diarrhea - all this is wildly unpleasant. However, protein can only harm your digestive process if there is not enough fiber in your body. You should eat more vegetables and fruits containing fiber, and this problem will not affect you. Also avoid consumption of sodium, starch, artificial sweeteners, and drink more water. Excess salt, too high / low temperature of food can harm the digestive process.
Cardiovascular system The heart is an irreplaceable organ, it carries out vital functions. It is believed that with increased consumption of protein foods, heart disease can occur. The problem is that people often choose not the best source of protein when they eat saturated fat. Fats slag the body, cholesterol rises, as a result, fats stick to the walls of blood vessels, which leads to diseases. Choosing the right diet, with the right ratio of saturated fat to protein, doesn't have to worry about the consequences.
It can be concluded that a large amount of protein does not harm a healthy body. But for some diseases, consumption should be limited. In acute nephritis, renal and hepatic failure, gout, the reduction in protein can be narrowed until it is completely eliminated from the diet.
Protein is a terrific component that has a number of different functions that make our bodies vital. If you are a healthy person and exercise regularly, then no illness from an excess of protein threatens you. It is important not to forget to eat protein-containing foods every day to replenish your strength and health.
It is difficult to say where there is no protein in the human body. It is found in bones, muscles, skin, tendons, ligaments, hair and, in general, in almost all tissues and organs. It is involved in the creation of hemoglobin, which supplies oxygen to our blood, as well as enzymes that trigger many of the body's chemical reactions. Amazingly, there are at least 10,000 different types of protein involved in making us who we are.
That is why it is so important to understand the benefits and harm to proteins and have at least a general idea of how to eat so as not to harm yourself.
What do scientists say about protein?
The American Institute of Medicine (IOM) emphasizes that for an adult, the minimum intake of dietary or so-called dietary protein per day should be at least 0.8 g per 1 kg of body weight. At the same time, in the United States, the recommended daily allowance for women and men over 19 years old is 46 grams and 56 grams, respectively. Lack of this element in the body leads to loss of muscle mass, deterioration of immunity, slowdown in growth, and also causes diseases of the respiratory and cardiovascular systems and can even lead to death.
According to the results of various studies, the Institute of Medicine even established acceptable limits for protein intake - daily from 10% to 35% of the total calories. The basis for the creation of protein are amino acids, which our body synthesizes in the liver. However, some of them can only come from food. Moreover, these very important protein components are found only in animal products - meat, fish, eggs, dairy products. First of all, those who follow a vegetarian diet should know about the benefits of this type of protein, since some amino acids are missing in such sources of protein as vegetables, grains, fruits, nuts, etc.
At the same time, it is known about the dangers of protein. It is he who is responsible for the occurrence of food allergies, which are nothing more than a violent reaction of the body's defense system. A growing body of research is finding confirmation that foods high in it play a significant role in human health. While relatively little evidence has been collected on whether protein intake has an effect on chronic disease, there is evidence that consuming dietary protein from fish, legumes, chicken and nuts instead of red meat can reduce the risk of certain diseases and premature death.
Protein benefits and harms
The question of the benefits and harms of protein has been amply demonstrated by scientists from the Harvard College of Public Health in the field of cardiovascular disease. For over 20 years, The Nurses' Health Study has monitored 120,000 men and women with a variety of diet and lifestyle choices. It turned out that those who regularly included red meat in their diet, especially processed meat - that is, sausages, sausages, bacon and any other that underwent the processes of canning, smoking, salting and others - are at a higher risk of heart disease and heart attack. Replacing these foods with dietary protein foods such as fish, poultry and legumes helped to reduce it. Moreover, every 85 grams of regularly consumed red meat increased the risk of death from cardiovascular diseases by 13%. And processed red meat even in smaller quantities, on the order of 40 grams per day - a portion equivalent to one hot dog - increased this danger by up to 20%. The harm to the protein in this case is quite significant.
Incidentally, as far as dietary protein is concerned, there is evidence that a high-protein diet is good for the heart as long as it is sourced from a healthy source.
How important is protein quality?
Protein quality plays an important role in the prevention of other diseases, such as diabetes.
Protein and diabetes
A recent study found that red meat lovers, especially processed meats, are more at risk of type 2 diabetes than those whose diets are rare - by an average of 12% and 32%, respectively. Replacing it in your daily diet with nuts, whole grains or low-fat dairy products reduces the likelihood by 16-35%.
Another scientific observation in this area has shown that if you increase your consumption of red meat, the harm of protein will become even more obvious - namely, the risk of type 2 diabetes will increase by 50% over the next 4 years. But a decrease in the proportion of red meat in the diet will lead to a decrease in the danger by 14% over the next 10 years.
Protein and oncology
The observations of The Nurses' Health Study project are also correct with regard to oncological diseases. Research into the link between cancer and the benefits and harms of protein is not yet definitive. However, some evidence suggests that there is an increased risk of colon cancer when eating large amounts of red meat, including processed meat. Each additional serving increases the likelihood of cancer by 10% and 16%, respectively.
There are also certain guidelines for the consumption of red and processed meat. They were prepared by the American Institute for Cancer Research. According to them, in order to reduce the harm of protein, it is advisable to limit the total amount of meat in the diet. But if you have to make a choice, then first of all it should touch the grill. This is because high temperatures create compounds that can potentially cause cancer. This does not mean that the grill should be completely abandoned. You just need to carry out preliminary preparation - marinate the meat; partially cook it in the oven or microwave, which will reduce the time for grilling; and cook on a low flame.
Protein and osteoporosis
Protein quality and quantity sometimes play a role in osteoporosis as well. Protein intake is associated with the release of certain acids into the bloodstream. Usually the body neutralizes them with buffering agents and calcium. If you have too much protein in your diet, it may require too much calcium - and in some cases, the body supplies it from the bones.
In this case, the same study from The Nurses' Health Study showed that a high-protein diet, followed for a long time, can weaken the skeletal system - that is, the harm of protein in this case is obvious. Women who ate more than 95 grams of protein daily had a 20% higher risk of breaking their wrists than those who adhered to the average intake of less than 68 grams per day. However, this area of research still contains certain contradictions.
Protein and weight control
The least revealing conclusions of scientists about the benefits and harms of protein in terms of weight. The difference here is pretty minor. This 20-year study found that red meat lovers gained a little more weight - within half a kilogram every 4 years - compared to those who had more nuts in their diet. The latter, on the contrary, lost about 250 grams every 4 years. 
It's important to know
Protein benefits undoubted. However, here, as in everything related to health, there are subtleties and nuances. For example, protein-rich foods are different and may be more or less healthy. It depends on what other substances are contained along with protein - the body needs fiber or excess salts, healthy or unhealthy fats.
So, 170 g of beef fillet steak fried over an open fire is an excellent source of protein - it contains about 40 g. But at the same time, it contains about 12 g of saturated fat. For those whose daily calorie intake should not exceed 2000, this is already a bit too much, since it represents 60% of the daily recommended intake of this type of fat.
A ham of the same weight contains only 2.5 g of saturated fat. But sodium is 500 milligrams higher than the allowable daily allowance. But salmon, like other fatty fish, is fine - it has 34 grams of protein, 1.7 grams of saturated fat, a fairly low sodium content, and very healthy omega-3s.
In other words, the quality of the protein is just as important as the quantity. However, you shouldn't go to extremes. Therefore, keeping in mind the unconditional benefits of protein, do not forget about the benefits of cereals, fruits, vegetables, legumes, and more.
Based on hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Practically all of us are very fond of eating eggs for breakfast. We cook, fry them, make scrambled eggs and other dishes. We need them both for baking and for preparing salads. But for some, the use of this product is beneficial, and for others it can be harmful.
Eggs of any birds are considered edible. But chicken eggs are still the most common, so they can be called one of the most popular foods that are eaten in almost all countries of the world. Consider what composition egg white has, what benefits does it bring to our body, and what harm can it cause?
Feature of egg white
Chicken eggs can be called a low-calorie product among other animal products. One egg weighs about 55-60 g. For every 100 g of eggs, there are 155 kcal. The main calorie content falls on the fat yolk of the egg, while the protein is its dietary part. Its calorie content is much less. Chicken egg white contains water in the amount of 85% of the total mass. The rest are organic substances. Of all egg whites, 10% are proteins. These are ovalbumin, ovomucin and some others.
There is very little fat in the egg white. Their share in this part of the egg is only one third of a percent.
Carbohydrates - 0.75. Such a low content of these components allows egg white to rightfully be called a dietary product, so nutritionists advise people seeking weight loss to eat an egg without yolk. This is a great way to get a lot of nutrients without harming your figure.
The cuisine of each country has its own recipes for cooking eggs, in which they can be both the main component of the dish and an auxiliary one. They are eaten boiled or fried. Some even use baked or pickled eggs. Eating raw eggs is considered by many to be the most beneficial. It all depends on the individual taste. They are also a necessary component of baking, are added in the preparation of cutlets, salads, and are used as filling for pies. Therefore, it is very important to know what trace elements are included in this product. What is its benefit and what is the harm to the human body.
Protein contains a number of elements necessary for the human body, such as amino acids and various minerals. Therefore, they must be included in the daily diet.
the benefits and harms of boiled eggs
The benefits of egg white
Consider what is contained in chicken eggs, and how they benefit us.
- Protein has a beneficial effect on the body, cleansing it. Scientific studies have shown that regular consumption of egg white leads to a significant decrease in the amount of bad cholesterol in the blood, which causes serious heart and vascular disease. Therefore, proteins are very useful for the prevention of these diseases.
- The advantage of protein is not only its low calorie content, but also its high protein content. This enzyme is essential for the successful production of energy in the cells of the body.
- In addition, it contains almost all amino acids that play a decisive role in many processes in the body. This is the mental activity of the brain, and the restoration of cells, and the improvement of the condition of the connective tissue.
- The egg white contains a complex of B vitamins, as well as vitamins E and D.
Egg white in cosmetology
This product is useful not only for eating it. Topical application can provide many benefits too. Cosmetologists advise using it to care for oily skin. It helps to dry it and normalizes the sebaceous glands. It is also perfect for combination skin.
A mask made from this component is very easy to prepare and suitable for frequent use. To prepare such a mask, you just need to thoroughly beat the protein and cool it. This mask is applied in three layers. First, using a brush, apply the first one, which should dry a little. The second and third layers are applied in a similar manner. The product must be washed off with warm water after 15 minutes.
Also, chicken egg white is often used in hair care. To accelerate hair growth and provide them with intensive nourishment, you can prepare such a simple mask. Take 3 tablespoons of yogurt or other fermented milk product, combine with the protein of one chicken egg. The product is applied to the hair for 25 minutes, distributing it along the entire length. Women who have used this recipe regularly claim that the hair becomes silky and its structure is significantly improved. This method is not only effective, but also available to every woman who wants to maintain her beauty without much expense and visiting salons.
fried eggs - benefits and harms
Can egg white be harmful?
Many people find that eating eggs and eggs every day can be harmful. The only justifiable concern about this is the cholesterol content. But this element is present only in the yolk of the egg. In protein, it is practically absent. If there is about 250 mg of cholesterol per 100 g of yolk, then its amount in the protein approaches zero. If you have a tendency to be overweight, and high cholesterol levels are found in your blood, then to prevent the formation of plaques on the vessels, it is enough to exclude the yolk from the diet. You don't have to give up eggs completely.
If your body does not tolerate protein, then you should also stop eating eggs. This is practically the only harm this valuable product can bring. Yolk allergy is much less common. If a person is allergic to protein, then, most likely, he will not be able to tolerate chicken meat either. This relationship is observed in 60% of cases.
If you suffer from these allergies, do not forget that they are present in many dishes. These are baked goods, salads, and some pastries.
how many eggs can adults and children eat per day
Video: is it possible to drink raw eggs for muscle growth
Various sources of information are constantly broadcasting about the benefits of protein for the body. But few people know what exactly this element is useful for. Protein is a very important compound because acts as a carrier of life. More than twenty types of amino acids are the building blocks of protein. Binding in a variety of combinations, amino acids form a protein, without which it is simply impossible to support the body's vital functions. Below, you will find the main products containing protein and a table with their amount, as well as find out what role it plays for our body.
Foods with the Most Protein
The human body cannot reproduce some amino acids on its own. They are called irreplaceable. You need to replenish their supply with food. If the body creates a deficiency of these amino acids, a sufficient amount of protein stops being produced, and this leads to malfunctioning of the body.
Protein (protein) are organic substances composed of amino acids linked in a chain. It is an irreplaceable source of energy and the structure of cells in all systems of our body. 13 amino acids can be independently synthesized in our body, and 9 come from foods high in protein.
The role of protein in the body:
- improves recovery, affects cell building, increases muscle growth;
- responsible for the synthesis of hormones;
- promotes blood clotting, without a sufficient amount of protein in the body, even a slight cut is fraught with serious bleeding;
- stimulates the work of the nervous system, the lack leads to improper coordination and weighted mental process;
- normalizes the functioning of the kidneys, liver, while perfectly rejuvenates the skin;
- is a source of energy for the body;
- ensures the delivery of nutrients to all systems;
- improves immunity, fights infections;
- significantly strengthens the structure of hair and nails;
- increases the speed of chemical processes in the body.
Proteins of animal and vegetable origin
TO animals include that group proteins that enter the body with food of animal origin. These are dairy products, meat, fish, eggs. They are considered complete. The biological value of a protein depends entirely on amino acid balance, the level of their digestion and assimilation by the body. The most valuable proteins are determined milk, meat and eggs.
Less valuable proteins vegetable origin. Their unbalanced state of essential amino acids is more difficult for the human body to assimilate. They are quite difficult to digest, since they have a dense fiber shell.
Important! Only a combination of animal and plant proteins can provide the body with a full amount of amino acids.
According to the conclusions of doctors, the correct diet of an adult should include 55% animal proteins and 45% vegetable... In this case, you should know that the assimilation of the first type by the body reaches 90%, and the plant assimilation ranges from 60 to 80%.
Daily protein intake
Most dietetics professionals adhere to the following daily protein intake:
1 - 1.5 grams per 1 kilogram body weight of a person, which is approximately
- women- 70 - 90 g per day,
- men- 90 - 130 g per day.
Children need a little more protein per pound of body weight.
- for preschool children this figure is approximately - 3 g per kg of body weight,
- for school children- about 2 g per kg of body weight.
Much depends on the characteristics of not only the lifestyle (mobility, mental stress, etc.), but also on the assimilation of the product by the body, some kind of diseases, etc. This must be taken into account when calculating your rate.
Effect of heat treatment on protein
At a temperature of 70 ° and above coagulation of proteins begins. In which there is a change in the structure of the protein, its transformation into a linear chain of amino acids. In this form protein becomes more available for digestion by digestive enzymes and better absorbed by the digestive tract... But this only happens with the right ratio of heat and time treatment. With prolonged thermal processes, there is a loss of some important amino acids such as lysine.
Protein foods
To assess the quality of nutrition, it is very important to know the biological value of consumed protein. This is especially important for building a balanced diet, for creating diets, for good nutrition for children and athletes.
Plant foods containing protein
Soy- 34.9 g. The high content of vegetable protein makes this product especially useful. Nutritional value is in no way inferior to animal protein. Soy is absorbed by the body even faster and easier than animal protein.
Peanut- 26.3 g. The content of a large amount of water-soluble fraction indicates an excellent protein value in the product, excellent digestibility and a high level of assimilation by the body. Peanuts are essential for the proper functioning of the heart, kidneys and liver. It significantly increases blood clotting.
Peas- 23 g. Very tasty and healthy product. It is prized mainly for its high protein content. It should be noted that peas contain as much protein as beef. But it is absorbed much easier than meat protein.
Sunflower seeds- 20.8 g. This protein mainly consists of essential amino acids. Very important is methionine - a substance that stimulates fat metabolism, while normalizing the level of cholesterol in the body.
Pistachios- 20.3 g. These dried nuts are an excellent source of protein and protein. Thirty grams of pistachios contain 15% of the daily protein requirement. The product enriches the body with useful energy.
Lentils- 24.8 g. Vegetable protein contained in the product is well absorbed. The product enriches a person with tryptophan, an amino acid that is converted into serotonin in the body. The lack of this particular substance leads to a depressive state, causes anxiety.
Dairy products and eggs containing protein
Hard cheese contains from 35 g to 25 g of protein, depending on the type. When cheese ripens, the protein in it becomes completely soluble. Therefore, it is perfectly absorbed by the body. And the protein content in such a large amount makes the product the most versatile source of protein intake.
Cottage cheese- 17 g per 100 grams of product, which is about 21% of the daily value. An easy and high-quality source of protein for our body. In addition to proteins, cottage cheese supplies our body with a significant amount of calcium and vitamins.
Chicken egg contains about 13 g (per 100 g of product) of protein. This is a relatively low figure, but it is believed that an egg contains the most complete protein... And it comes first on the list of foods for increasing muscle mass.
Sawed egg- 12 g.
Meat and fish products containing protein
Gelatin - 87 g... This product is the leader in animal protein content. It is obtained from the bones of cattle. But due to the fact that you can eat a small amount of it, leadership can be considered relative.
Goose meat- 29 g. The meat of the goose is rather fatty and is somewhat difficult for the body to digest. But the amino acids contained in it stimulate the synthesis of most elements, which helps to eliminate toxins and decay products from the body. Including ammonia.
Chum salmon caviar- 27 g. About 30 percent of the composition of red caviar is high-value proteins that are easily absorbed by the body. Caviar contains a complete list of amino acids, most of which the body cannot synthesize on its own, and must be enriched with them from the outside.
Salmon- 25.4 g. Red fish is an easily digestible source of protein and essential amino acids. One hundred grams of the product enriches the body with half the daily protein requirement. At the same time, red fish prevents the formation of uric acid and lactic acid salts in the body, which has a beneficial effect on the functioning of the kidneys.
Lean pork- 25 g. This product is recommended by doctors for the diet of pregnant women. The high protein content is excellent for the production of breast milk. Pork is easily absorbed by the body. This fact has been scientifically proven, and pork is ranked second for digestion by the stomach. This indicator makes the product very useful for the proper functioning of the digestive tract.
Chicken(without skin) - 25 g. Chicken is one of the best sources of protein. It has a positive effect on the treatment of many serious diseases, such as hypertension, ischemia, and stroke. Promotes increased immunity and balances metabolism. Chicken protein contains 92% of the essential amino acids. This indicator is second only to fish. The product is very easy to digest and contains little fat.
Beluga- 24 g. The benefits of beluga meat, which have proteins in an easily digestible form, lies in maintaining a healthy intestinal microflora. The amino acids included in the protein of this fish accelerate metabolism and cleanse the intestines and liver from toxins and compounds of various heavy metals.
Cod liver- 24 g. The proteins included in the product perfectly normalize blood clotting, prevent the destruction of cartilage. Therefore, doctors advise to use in the diet of those people who have received fractures, nursing mothers, pregnant women, children.
Mutton- 24 g. An excellent source of easily digestible protein. One hundred grams of this meat make up 60.3% of the daily value of an adult. However, for the digestive tract of lamb is an ordeal. Therefore, people with gastrointestinal problems need to limit the consumption of such meat.
Rabbit meat(hare) - 24 g. This is a dietary and very useful product, close to chicken in its properties. This meat is valued for its high protein content with a very small composition of fats. Such proteins are absorbed by the body by almost 90%.
Turkey(low-fat) - 24 g. It is this tasty, healthy meat, which in most diets is used as a dietary one, provides the body with vital energy due to its high protein content.
Beef- 23 g. Excellent protein supplier. It is beef protein that improves oxygen saturation of cells. This is especially important for athletes and fitness people. Beef also contains low-value proteins - collagen and elastin. It is a known fact that collagen is the main building material of the inter-articular ligaments.
Protein-rich foods for muscle building
In order for the muscles to quickly acquire a beautiful athletic shape, as well as improve physical condition, there are a number of products that contribute to this:
- egg- a sufficient amount of high quality protein
- chicken meat- a protein product with a low amount of fat
- a fish- in addition to the protein necessary for building muscle mass, it contains omega-3 fatty acids, which are necessary for physical activity and the proper functioning of the cardiovascular system.
- cottage cheese- not only rich in protein, but also in calcium and vitamins.
- foods high in magnesium(dark chocolate, almonds) - this element is necessary for better protein absorption.
High protein foods table
| Protein foods | The amount of protein in 100 g of product | % of the approximate daily allowance |
| Mutton | 24 | 30 |
| Low-fat lamb | 20 | 25 |
| Lean beef | 20 | 25 |
| Beef (minced) | 23 | 29 |
| Goose | 29 | 36 |
| Turkey (lean) | 24 | 30 |
| Rabbit, hare | 24 | 30 |
| Chicken (without skin) | 25 | 31 |
| Chickens (broilers) | 22,6 | 28 |
| Chicken liver (broil.) | 18-21 | 25 |
| Chicken heart (broil.) | 15-22 | 26 |
| Chicken stomachs | 20-22 | 27 |
| Beef brains | 11 | 14 |
| Lamb liver | 19 | 24 |
| Beef liver | 17 | 21 |
| Pork liver | 18 | 22 |
| Lamb kidneys | 12,5 | 16 |
| Beef kidney | 12,5 | 16 |
| Pork kidneys | 14 | 18 |
| Fatty pork | 19 | 24 |
| Lean pork | 25 | 31 |
| Fatty veal | 20 | 25 |
| Skinny veal | 22 | 28 |
| Duck | 17,6 | 22 |
| Lamb heart | 14 | 18 |
| Beef heart | 15 | 19 |
| Pork heart | 15 | 19 |
| Sausages | 10-20 | 19 |
| Beef tongue | 16 | 20 |
| Whole egg | 12 | 15 |
| Egg, yolk | 16 | 20 |
| Egg, protein (1pc.) | 11 | 13 |
| Beluga | 24 | 30 |
| Pink salmon | 21 | 26 |
| Chum salmon caviar | 27 | 34 |
| Squid (fillet) | 18 | 22,5 |
| Flounder | 18,2 | 23 |
| Carp | 19,9 | 25 |
| Mullet | 21,4 | 27 |
| Crabs | 18,7 | 23 |
| Shrimps | 20 | 25 |
| Icy | 17,4 | 22 |
| Bream | 21 | 26 |
| Macrurus | 15,3 | 19 |
| Pollock | 17 | 21 |
| Lamprey | 15 | 19 |
| Perch | 20 | 25 |
| Sturgeon | 16,5 | 21 |
| Cod liver | 24 | 30 |
| Blue whiting | 17,9 | 22 |
| Saber fish | 20 | 25 |
| Saury | 18,6 | 23 |
| Baltic herring | 18 | 22 |
| Sardine | 23,7 | 30 |
| Herring | 15,5 | 19 |
| Salmon | 16,3 | 20 |
| Smoked salmon | 25,4 | 32 |
| Whitefish | 19 | 24 |
| Mackerel | 18 | 23 |
| Horse mackerel | 18,5 | 23,5 |
| Sterlet | 17 | 21 |
| Catfish | 17 | 21 |
| Zander | 21 | 26 |
| Cod | 17 | 21 |
| Smoked cod | 23,5 | 29 |
| Tuna | 23 | 29 |
| Coal fish | 14 | 17 |
| Acne | 17 | 21 |
| Oysters | 14 | 17 |
| Trout | 15,5 | 19 |
| Hake | 16,6 | 20 |
| Pike | 18 | 22 |
| Ide | 18,2 | 23 |
| Cheese | 18 | 22 |
| Hard cheeses (medium) | 25-35 | 38 |
| Dutch cheese | 26 | 33 |
| Cheese Kostroma | 25,2 | 31 |
| Poshekhonsky cheese | 26 | 32 |
| Lithuanian cheese | 29 | 36 |
| Smoked sausage cheese | 23 | 29 |
| Processed cheese | 20 | 25 |
| Curd 0.6% | 16 | 20 |
| Curd 20% | 14 | 17 |
