Proteins along with fats and carbohydrates make up our diet. All of them are equally important for the body.

In this article, we will consider what a protein is, form a list of proteins in products of plant and animal origin, indicate the approximate need of a person in accordance with his gender, age and type of activity.

What is a protein?

The scientific name for protein is protein, which means "first" in Greek. A macromolecular substance of organic origin consists of amino acids. Protein is part of all, absolutely all cells of the body. Most of the cells are half of it.

There are 21 amino acids in the human body, of which 8 are indispensable for proper functioning. This:

• leucine;
• lysine;
• valine;
• tryptophan;
• methionine;
• threonine;
• isoleucine;
• phenylalaline.

Irreplaceable means that the body does not have the ability to produce it on its own and therefore must obtain it from external sources. To help you - the table below.

The function of protein in the body

So, visually for you, protein is:

• muscles;
• leather;
• organs;
• hair.

And if we consider it globally, then protein provides you with a full existence, since:

Human need for protein

After all that has been said about protein, one might get the impression 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, there is nothing more useful than balance, regardless of the field of application. In this regard, a formula has been developed that calculates the optimal amount of protein 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 requirement for protein. The amount of protein in foods (table below) will help you correctly compose a diet.

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

• to develop or maintain existing muscle mass, you need to consume about 1.5 grams of protein per kilogram of weight;
• to reduce, you can temporarily increase the intake to 1.9 grams of protein per kilogram of body weight.

Table of proteins in foods of animal origin

Animal proteins, compared to their plant counterparts, have a more perfect composition of those same Let's consider a list of protein-rich animal products.

Table of proteins in plant foods

It is more difficult for vegetarians to gain the necessary norm of products to provide the body with the necessary amino acids, in most cases they have to resort to special nutritional supplements.

Consider the list of plant origin.

Ideally, you need to combine proteins of both animal and vegetable origin in the diet, since the latter are a source of fiber and vitamins. Plus, it is easier to digest and does not carry fat and cholesterol with it, unlike its animal counterpart. A table of proteins in food will help to maintain a balance.

Protein deficiency and its consequences

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

• weakened immunity;
• failure of processes that ensure a comfortable life of the body;
• problems with muscles, skin, hair, general exhaustion;
• anemia.

Protein surplus and its consequences

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

1. The systematic excess of the norm of protein is fraught with the development of kidney stones. The risk increases 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, a high dose of protein will make them worse.
3. Dehydration. Yes, indeed, it’s not the worst problem compared to others, it’s 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 nutrition with excess protein, ketosis can develop. This process is characterized by the growth of ketone bodies (a product of the breakdown of fat cells). Excess ketones poison the body, causing nausea, bouts of vomiting, and the smell of acetone from the body. In extreme cases, this condition can lead to ketoacytosis coma, which is a direct threat to life. To avoid this, adjust your diet wisely (the protein table in the products will help with this).

Protein rich food supplements

What if the prescribed amount of protein cannot be obtained with ordinary food? This is where nutritional supplements come in. Do not be afraid - this applies primarily to athletes, since the average person will "eat" their 0.85 grams per 1 kilogram of weight without any problems. Do not be afraid, this is not food, not steroids and other horror stories, this is pure protein. Naturally, it is necessary to approach the choice with all responsibility - not only the amount of proteins in the products (table above), but also reviews from serious sources should form the basis. So, for example, it is worth noting separately the BCAA supplement that is so popular today - this is the same protein that has already been split for you, leaving three essential amino acids, of which muscles consist of about 30%. This supplement is indicated for intense physical activity, as it stimulates rapid muscle recovery.

Outcome

What more can be said? Protein is one of the three pillars on which human health is based.

The composition of proteins in foods is extremely important in the process of building a healthy diet. There is no need to fanatically follow the prescribed grams of protein per kilogram of body weight - its amount from day to day can fluctuate according to your preferences, but the averages should be within the norm.

When it comes to protein content in foods, the first on the list is without a doubt meat. Most meats (ranging from beef and pork to chicken) contain on the order of 25-30g of pure protein for every 100g. meat may change.

Following meat in the list of protein-rich foods are dairy products (about 25-30 g per 100 g), then nuts (about 20 g of protein per 100 g) and various cereals. The leader in protein content among all cereals is buckwheat - it contains from 10 to 12 g of protein per 100 g of dry cereal. The leader among seeds -. However, when calculating the final protein content in products, it is important to take into account the fact that the percentage of its assimilation also plays a role.

Recall that - this is a restriction in the diet of food containing carbohydrates. Most often, this diet is used for weight loss, but in bodybuilding it can also be used to gain muscle mass. The downside of protein nutrition is the risk of increasing ammonia, as well as the possible development of digestive problems and some forms of vitamin deficiency with prolonged rejection of vegetables.

Protein in products: percentage of assimilation

The amount of protein in foods listed on the charts or directly on the packaging is not the amount of protein your body will receive from digesting that food. In addition to the fact that only about 50-60% of all vegetable protein is absorbed, the composition table always indicates average data, and not the nutrient content of the real product.

The figures from the packaging of the product, talking about the content of "7.2 proteins per 100 g", in reality, can vary significantly. First, a particular product may contain from 5-6 to 8-9 g of protein; secondly, the percentage of assimilation of vegetable protein never exceeds 60% of its total content. In other words, 7.2 g of protein means that your body will receive approximately 2.5 - 4.5 g.

What contains protein?

Recall that proteins (or proteins) are the most important component of human nutrition, without which the metabolic process is impossible. Approximately 30% of the daily caloric intake - or 1.5-2.5 g of protein per kg of dry body weight (1) . A man weighing 75 kg with a 10% fat level needs 100-170 g of protein per day, a woman weighing 60 kg and with a 20% fat level needs 70-120 g.

Table of protein content in products:

Protein in dairy products

As protein-rich foods, the main alternative to meat and fish are cheese, cottage cheese and other dairy products. For example, high-quality cottage cheese contains 15-20 g of protein per 100 g - a figure comparable to the protein content in meat. Among other things, milk protein has a high percentage of assimilation. Recall that it is also made from milk.

Despite the fact that most types of cheese contain up to 20-30 g of protein per 100 g of product, the content of animal fat in them is also high and reaches 20-30% - which suggests that such food should be consumed in moderation. Rounding out the list of protein-rich foods is milk, which contains 2-5 grams of protein per 100 grams, or 7-12 grams of protein per large glass.

Proteins in plant foods

The protein content in plant foods largely depends not on the type of a particular plant, but on which part of the plant is used for food. For example, fruits and seeds (from nuts to beans), as well as grains (including cereals and all kinds of flour) contain much more protein than plant stems (broccoli, lettuce) and roots (potatoes).

Fresh vegetables, fruits and berries contain a minimum amount of protein, since the basis of their mass is water, carbohydrates and (dietary fiber). Separately, we note that potatoes, just like other vegetables, contain no more than 2-3 g of protein per 100 g - in fact, a large plate of mashed potatoes contains less protein than one chicken egg.

Recall that the vast majority of cereals are processed cereals (primarily wheat, rice, corn, barley and oats). Also, various flours are made from cereals (wheat, rye and others). The exceptions are and, which are, in fact, the seeds of flowers - and it is in such pseudocereals that more protein is contained.

Despite the high protein content of wheat, about a third of its total mass is a substance that can cause food allergies in some people. It is the content of a large amount of gluten that explains such a low level of assimilation of proteins from wheat flour and other products obtained from wheat (bulgur, semolina) - only 25-30%.

soy protein

Soybeans are a plant-based product, confidently leading in terms of protein content. Soy contains up to 50 g of protein per 100 g, which is twice the amount of protein in meat. Soybeans are usually processed for ease of use in food, resulting in textured soybeans, known as "soybean meat".

Most of the health concerns about soy are related to its content of isoflavones - substances similar in structure to the female sex hormone estrogen. However, extensive scientific research suggests that the likelihood of soy isoflavones affecting men is almost minimal - after all, soy is an important source of protein in foods.

***

Obviously, most protein is found in animal products - meat, fish and dairy products. The leaders in protein content in plant foods are soy, beans and lentils. The protein content in most cereals varies in the range of 10-12 g per 100 g of dry cereal, but the level of its assimilation is 50-60% - against 90-95% assimilation of protein from meat.

Scientific sources:

1. Protein Intake - How Much Protein Should You Eat Per Day?,
2. Protein Digestibility Corrected Amino Acid Score,

It so happened that nutrition is one of the most important functions on the planet, and all living organisms need it. And man in this case is no exception.

Almost everyone knows that all our food contains basic chemical components: proteins, carbohydrates and fats, as well as a number of minerals. But, delving into this topic, there is a chance to find out what role they play in the body, nutrition and cooking. It is quite interesting how to cook what will later become you (here is such a sacred meaning of food) and what is happening at this moment.

Let's start with proteins (this is how proteins are often called, although in fact they are simple protein compounds consisting of amino acids), they are assigned the main role in metabolism, since they are involved in almost all processes occurring inside us.

Functions of proteins in the human body

To answer the question, why does elementary biology or chemistry help our body with proteins ... in a word, science. An ordinary person who is not associated with these areas does not need to know all the formulas for reactions occurring in the body (and believe me there are a lot of them), but it will be useful to delve into your own body in more detail.

And if you omit all the subtleties and complexities, then in reality everything will be much simpler than in textbooks.

We need protein for better absorption of minerals, fats and carbohydrates that enter the body as a result of the digestion of food, as well as for this digestion itself. Since proteins are part of enzymes, digestive acids and hormones.

In the process of digestion of food, proteins accumulate in a certain reserve, from where they are then spent on the needs of the body. Such as the structure of cells and tissues. Moreover, both during the growth and development of new ones, and in the case of restoration of damaged ones. That is why protein is the No. 1 friend of all athletes and bodybuilders, because muscle growth is impossible without protein compounds.

Processes such as the transport of nutrients, minerals and cellular metabolism are also based on the participation of amino acids in these processes.

As well as motor functions, because the contraction of our muscles is possible due to cellular metabolism, metabolism in general and, in particular, some types of protein reactions and chains.

Proteins in the body also have a protective function, and to be precise, more than one. And they lie in the fact that our blood coagulates, wounds heal, and the body fights toxins and viruses. In other words, even immunity depends on the protein composition of the foods we eat.

All of the above processes, which can be called metabolism, must be regulated, and this happens, again, with the help of protein reactions, or rather amino acid compounds.

Protein in cooking and food

Here, too, everything is quite transparent, it is enough to clarify what the chemical value of protein foods is.

As you already know, the protein consists of amino acids, and some of them are synthesized in our body, but the intake of others is possible only with food, and therefore they were called indispensable.

The norm of protein intake for a person is not clearly limited, and is about 1-2 grams. per 1 kg of weight (depending on the activity of the lifestyle, on the period of recovery after an illness, etc.), with a greater consumption of protein foods, protein digestibility decreases.

There is such a thing as a complete protein, this is a set of essential amino acids that is similar to that found in our body.

Protein foods can be divided into products of animal and vegetable origin.

Eggs, meat, fish and milk are considered the most complete proteins in terms of composition, plus they are absorbed faster and in larger volumes. All these are products (and therefore protein) of animal origin. In plants, there is a lack of some essential amino acids. This includes cereals, vegetables, legumes, and anything else that doesn't breathe or run.

Despite the fact that there are a huge number of vegetarians, the majority of people live on a mixed diet. And this is somewhat better because plant foods can be supplemented with animal foods and get the most effective and complete set of amino acids.

Whipping, foaming proteins used in the preparation of baking, namely biscuits (biscuit dough), confectionery (soufflé, marshmallows) and various sauces, where it is necessary to use beaten eggs (the most common protein for these purposes), cream and similar food products. Also used in cocktails. The foaming process can be observed, for example, when boiling potatoes or milk.

It must be remembered that long-term storage of food disrupts, or rather weakens, all the physico-chemical properties of proteins. Which requires an increase in cooking time, or boiling and soaking. That is why old meat is stewed, and dried peas are soaked and then boiled for a long time.

This may not be the last talk about proteins in cooking, but first we need to understand fats and carbohydrates in order to have a better understanding of the changes in the nutritional value of foods during the cooking process. Therefore, expect new articles on, and we will continue to dig into food.

Have a good day!

Protein is one of the three substances that are necessary for the normal functioning of the body. The lack or excess of this element affects the work of the whole organism. N ]]>

Protein, its functions

Proteins (synonyms proteins, polypeptides are used) are high-molecular organic substances that form alpha-amino acids connected in a chain through a peptide bond.

The substance in the body performs several tasks:

• structural (keratin, elastin, collagen, proteoglycans): they form the main substance of the connective tissue, take part in the construction of the cell (spectrin, glycophorin), the creation of ribosomes;
• hormonal: part of the hormones are proteins (insulin, glucagon);
• enzymatic: enzymes are proteins and are involved in metabolism;
• receptor: bind hormones, biologically active substances and mediators;
• transport: transport oxygen, fat, hemoglobin, iron;
• reserve: during starvation, the body uses muscle proteins, receiving 4 kcal from 1 g of the substance;
• contractile: myosin, actin, tubulin cause a change in the shape of the cell;
• protective: protect the body during an infectious attack, tissue damage.

Compound

In the body, protein is broken down into amino acids, then new proteins are created that are used to build the human body.

There are amino acids:

• interchangeable - those that are created in the body during metabolic processes;
• irreplaceable - those that the body is not able to produce, they enter the body only with food;
• conditionally indispensable are acids, the need for which the body cannot cover in special conditions of the body - diseases, infections, intensive sports.

List of essential amino acids:

• valine;
• histidine;
• isoleucine;
• leucine;
• lysine;
• methionine;
• threonine;
• tryptophan;
• phenylalanine

List of conditionally essential amino acids:

• arginine;
• glycine;
• glutamine;
• proline;
• tyrosine;
• cysteine.

Protein content in different foods (table)

The body's need for protein

The daily dose depends on age, occupation, other characteristics of the body.

Daily requirement of the body for protein (table)

At-risk groups

Some develop protein deficiencies of varying severity over time. The risk group includes:

• strict vegetarians, or vegans, who avoid animal proteins, including eggs, milk, and dairy products;
• children and adolescents who receive an unbalanced diet;
• pregnant women who do not take into account the increased need for this substance, as well as nursing mothers;
• people who adhere to irrational dietary nutrition in order to lose weight;
• people with drug and alcohol addiction;
• patients with infectious, oncological diseases, diseases of the kidneys, thyroid gland, with blood loss, extensive injuries.

The lack of proteins or their low biological value leads to the development of serious ailments. In children, growth, mental development slows down, immunity is weakened. In adulthood, mental activity worsens, insanity develops, weight decreases, bones become brittle, a person often catches a cold. The liver, pancreas, hematopoietic system, and cardiovascular system also suffer.

List of symptoms of protein deficiency in the diet:

• chronic fatigue syndrome develops;
• hair falls out, premature wrinkles appear, nails exfoliate;
• muscle mass is lost;
• posture worsens;
• decreased intestinal peristalsis;
• hormonal deficiency develops;
• the tone of internal organs decreases;
• puffiness develops, toxins accumulate in the body;
• wounds heal longer than in a healthy person;
• immunity decreases;
• carbohydrate dependence develops and body weight increases;
• have trouble concentrating.

Proteins of vegetable and animal origin

Separate proteins:

• animal origin - present in animal meat, poultry, fish, seafood, cottage cheese, cheese, dairy products, eggs;
• vegetable origin - the leader in their content is soy, nuts, legumes, as well as cereals, bread.

The optimal ratio of vegetable and animal proteins in the daily diet is from 60:40 to 50:50

Polypeptides are divided into complete - with a full set of amino acids, and inferior, where not all amino acids are present. The second type includes proteins contained in plants. Soy is the only plant that contains all 8 of the amino acids listed above. But vegetable proteins have advantages over animals - they are quickly broken down into amino acids and supply fiber to the body.

biological value

According to the biological value, 4 classes of proteins are distinguished.

1 class

A person receives a substance with milk, eggs, sour-milk products. Such polypeptides contain the largest amount of essential amino acids and are absorbed better than others. The most valuable products are cottage cheese, cheese.

Grade 2

Such proteins are in meat, fish, soy products. Meat supplies the body with elastin, collagen, a material for building muscles, cartilage, and bones. It is preferable to eat lean meat.

3rd grade

This includes proteins of plant origin. Since vegetable proteins are absorbed by the body worse, a vegetarian diet is recommended by doctors as a temporary measure. However, this group of products should also be included in the diet: vegetable proteins help lower cholesterol levels, have an anti-sclerotic effect, contain fiber, and reduce the risk of diabetes.

4th grade

These include gelatin and hemoglobin. Such a protein does not contain amino acids, therefore it is called null, or defective.

Protein digestion

Protein from different foods is absorbed differently. It has to do with the chemical composition. As mentioned above, proteins are a source of essential amino acids, the main ones being tryptophan, methionine, and lysine. If we imagine a protein ideal for the human body, then these substances would be contained in such proportions - 1: 3.5: 5.5.

• animal meat - 1:2.5:8.5;
• river fish - 0.9:2.8:10.1;
• chicken egg - 1.6: 3.3; 6.9;
• cow's milk - 1.5:2.1:7.4;
• wheat - 1.2:1.2:2.5;
• soy - 1.0:1.6:6.3.

If we compare these indicators with the standard, it turns out that animal meat, eggs, and milk are more suitable for a person.

Protein Digestion Table

When does the need for protein increase?

In some diseases and conditions of the body, the content of protein products in the diet is temporarily increased. The indication for this is:

• strength sports - bodybuilding, weightlifting;
• severe illnesses, operations, injuries;
• burns, fractures;
• diseases of the digestive system;
• kidney disease with nephrotic syndrome;
• lung diseases, in particular tuberculosis;
• oncological diseases;
• big loss of blood;
• taking certain medications - corticosteroids, anabolic hormones.

protein poisoning

Such a disease has previously been observed in animals and was due to an insufficient amount of carbohydrates in the diet. But now it is found in humans. A common cause is protein diets, which are common among bodybuilders. A dose of proteins above 3.5 g/kg is dangerous.

Overdose symptoms:

• nausea and vomiting;
• diarrhea;
• lethargy;
• loss of appetite.

With severe poisoning, the patient's breath acquires an ammonia smell, which indicates severe intoxication. This happens because the body is overloaded with amino groups and does not have time to produce urea, and acids form ammonium ions in the blood. Then the ionic balance of blood, metabolism and gas exchange are disturbed. The abuse of protein products is especially dangerous for people with kidney disease.

How to consume protein?

Protein foods are best consumed with carbohydrates, despite the fact that supporters of separate nutrition have a different opinion. Proteins in the body break down into amino acids, which enter the muscles only with insulin, and the hormone is formed from carbohydrates.

In turn, protein slows down the breakdown of carbohydrates and normalizes blood sugar levels. This technique helps to form a textured body, build muscle fibers.

It is preferable to include lean meats in the diet, as well as fish. Steam cooking is best.

The digestibility of vegetable proteins is increased when several types of food are taken at the same time - cereals and legumes, milk and cereals.

Protein for Vegans

Vegans are people who completely exclude animal meat, fish, marine life, milk, and eggs from the diet. Therefore, the issue of protein deficiency is especially acute for them. What plant food will help them make up for the lack of substance?

Table of composition (proteins, fats, carbohydrates) and caloric content of products

For reference. Caloric content is the amount of energy received by a person as a result of the absorption of a particular product. The number of calories a person needs depends on the work performed, physical activity, gender, age, geographic latitude (cold or hot climate). Like any fuel, food, burning in the furnace of the body, releases energy. Therefore, food has a certain energy value that can be measured (for example, in kilocalories or joules). Therefore, another name for the energy value of foods is caloric content. Each of us has repeatedly seen on the factory packaging of products purchased in the store a figure that corresponds to the energy value of 100 g of this product. Anyone can calculate how much energy his body will receive after eating a certain amount of a product.

Knowing the daily diet of someone, that is, the amount of food eaten per day, including drinks, and their energy value, it is easy to calculate the amount of energy received - the calorie content of the daily diet. Biochemists and nutritionists have long calculated the calorie content and composition of almost all food products.

It is simply impossible to foresee all the variety of food. However, taking into account the information placed on the labels of food products, the calculation of the calorie content of the daily diet does not present serious difficulties.

Vegetables

Fruits and berries

Dried fruits

Candy, sugar, chocolate

Cakes and other confectionery

Bread, bakery products, flour

cereals

Legumes

Mushrooms

Meat, offal, poultry

Sausage and sausage products

Canned and smoked meats

Fats, margarine, butter

Milk and dairy products

Eggs

Fish and seafood

Caviar

nuts