Protein in food. Table of proteins in food

Proteins along with fats and carbohydrates make up our diet. All of them are of equal importance for the organism. In this article we will consider what a protein is, form a list of proteins in products of plant and animal origin, we will indicate the approximate need of a person in accordance with his gender, age and type of activity.

What is protein?

The scientific name of protein is protein, which in Greek means "first". A high-molecular substance of organic origin consists of amino acids. The protein is a part of all, absolutely all cells of the body. Most of the cells consist of half of it.

In the human body there are 21 amino acids, 8 of which are indispensable for a full-fledged functioning. It:

• Leucine;
• lysine;
• Valine;
• Tryptophan;
• Methionine;
• Threonine;
• Isoleucine;
• Phenylalaline.

Irreplaceability 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 - the table of proteins in food, which will be listed below.

Function of protein in the body

So, visually for you, the protein is:

• Muscle;
• leather;
• Bodies;
• hair.

And if we consider globally, then the protein provides you with a full-fledged existence, because:

1. Protects against viruses. A large number of proteins in foods that you include in your diet is immunity, since it is the protein that consists of antibodies that resist infections.
2. Regulates all processes in the body. Proteins are the raw materials for all kinds of elements that provide a comfortable existence for a person. For example, it is gastric juice, hemoglobin.
3. Builds. The whole list that we indicated above (hair, muscles, etc.) - is a protein, or rather myosin and actin.
4. Transfers. Hemoglobin is a protein a la "public transport," since it is he who carries carbon dioxide with oxygen. On the importance of this process, there is no point in telling the story separately, since he knows everything.
5. Nourishes. 1 gram of protein is 4 kcal. Although basically the body receives energy from carbohydrates and fats, and protein in food 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 appear that the more, the better. And why not give the body so much useful, if possible? However, this is an erroneous opinion. Best the enemy of the good. For a person, nothing is more useful than a balance, regardless of the field of application. In this connection, a formula is derived, according to which the optimal amount of protein is calculated for a person 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 need for protein. The amount of protein in the products (table below) will help to competently make up a diet.

And now - the details. If you lead an active lifestyle, the amount of protein should be increased to 1.7 grams per kilogram of weight. With this proportion increases protein synthesis in muscles. If you refer to the athletes' performance, then the data is as follows:

• To develop or maintain the 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 the intake to 1.9 grams of protein per kilogram of weight.

For a harmonious and optimal absorption of protein, it is recommended not to exceed its intake above 30 grams per meal.

Table of proteins in food products of animal origin

Animal proteins in comparison with their vegetable counterparts have a more perfect composition of those most essential amino acids. Consider a list of protein-rich products of animal origin.

Table of proteins in foods of plant origin

Vegetarians find it more difficult to obtain the necessary amount of food 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 products of plant origin.

Ideally, you need to combine in the diet of proteins of both animal and vegetable 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 into the appendage, unlike an animal colleague. A table of proteins in food will help balance.

Protein deficiency and its consequences

In order to imagine the consequences of a systematic shortage of protein, it is enough just to read all of its basic functions in the body and think from the opposite. In other words, protein deficiency is:

• Weakened immunity;
• Failure of processes that ensure a comfortable life of the organism;
• Problems with muscles, skin, hair, general exhaustion;
• anemia.

Protein deficiency and its consequences

All is well in moderation, everyone knows this. In the pursuit of muscle mass, beautiful relief and a developed figure, many athletes tend to overeat the protein. This also applies to those who are fond of low-carbohydrate diets and gain the bulk of the daily calorie intake with proteins and fats. It should be remembered that the protein table in the products will allow you to adhere to the norm.

1. Systematic excess of protein is fraught with the development of kidney stones. The risk rises by 2.5 times!
2. Excess protein can stimulate the development of a disease such as osteoporosis. If you have kidney problems, even minor ones, the shock dose of protein will worsen them.
3. Dehydration. Yes, indeed, not the most terrible problem against the background of others, it is enough just to consume the required amount of liquid.
4. Excess protein increases the risk of cancer of the digestive system.
5. With an imbalance in the diet with excess of proteins, ketosis may develop. This process is characterized by the growth of ketone bodies (the product of the splitting of fat cells). Excess ketones poison the body, causing nausea, attacks of vomiting and the smell of acetone from the body. In extreme cases, this condition may lead to ketoacitosis to whom, which is a direct threat to life. To avoid this, adjust your diet with the mind (the protein table in the products will help in this).

Food supplements rich in protein

What if the prescribed protein norm is not obtained by ordinary food? Here special nutritional supplements come to the rescue. Do not be scared - this applies primarily to athletes, since the average person without any problems "will eat" his 0.85 grams per kilogram of weight. Do not be afraid, it's not food, not steroids and other horror stories, it's pure protein. Naturally, it is necessary to approach with all responsibility to the choice - not only the amount of proteins in the products (table - above), but also the reviews from serious sources should be based on the basis. So, for example, it is worthwhile to note separately the so popular BCAA additive today is the same protein that has already been split for you, leaving three essential amino acids, of which the muscle is about 30%. This supplement is indicated for intensive physical exertion, as it stimulates rapid muscle recovery.

The result

What more can be said? Protein is one of the three whales on which human health is held. The composition of proteins in foods is extremely important in the process of building a healthy diet. There is no need to fanatically monitor the prescribed grams of protein per kilogram of weight - its quantity may fluctuate day by day according to your preferences, but the average performance should be in accordance with the norm.