The truth about protein foods
If people – it is what he eats, who is a vegetarian? How more precisely to describe its essence – man delicate as strawberries, juicy like a tomato, soft as mashed potatoes? In fact, these descriptions are totally untrue, and a living example that contradicts such assumptions – Robert DOS Remedios, vegan, renowned trainer and author of several fitness bestsellers.
At the same time, most people eat animal protein. But we actually become
what we eat. Our skin, bones, hair and nails are composed primarily of protein. In addition, animal protein is the raw material for muscle growth – this process is called protein synthesis, or protein synthesis. That is why the famous rocky drank the egg before the race. Since then, however, scholars working on issues of nutrition, did a great job. Read and observethe results of the work of many people over the past decades.
The more the better
Donald Layman, PhD, Professor Emeritus, University of Illinois, says that most adults will be useful longer than the officially recommended intake of protein – 56 grams per day. What is the use of protein everyone, not just those seeking to increase muscle mass, as protein blunts hunger, and possibly helps prevent obesity, diabetes and cardiovascular disease.
How much protein is actually needed? Weigh in, and honestly evaluate your physical activity. If you play sports of high achievements, you should 0.77 g of protein daily for each pound of weight. That is, highly athletic person that weighs 180 pounds (80 kg), should eat about 139 grams of protein per day.
Men who train 5 or more days a week for an hour or longer, should use 0.55 g of protein per pound of weight daily. And those who do interval training 3 to 5 times a week for 45-60 minutes – accordingly 0.45 g. that is, a man weighing about 80 kg with regular exercise should eat about 80 grams of pure protein a day.
For those who are trying to lose weight, protein is also very important. The less calories a person consumes per day, the greater must be the share of protein. You need to eat from 0.45 to 0.68 grams of protein per pound of weight, so the diet with restriction of calories allowed to maintain lean muscle mass which in turn helps to burn calories.
And, by the way, excess protein is not harmful to the kidneys, as some mistakenly believe – if you eat more than was needed, wouldn’t hurt. Use, however, too – protein just will burn extra energy.
Not one and the same
Many foods, such as beans and nuts contain a lot of protein. However, the best sources of protein for humans – dairy products, eggs, meat and fish. Animal protein optimum – it contains the right ratio of amino acids that the body cannot synthesize on its own.
You can make a full ration when using only plant foods as sources of protein by combining legumes, nuts and grains. However, vegetable protein will need 20-25% more than the animal, to achieve the same effect. And in legumes and nuts have carbs, so to lose weight on such a diet would be more difficult.
So, protein helps to maintain optimal weight. Does this mean that the chicken legs in cheese sauce is what you need for weight loss? Not really – after all, it is important the total number of calories. So slimming citizens need to pay attention to those sources of protein that contain smaller quantity of carbohydrates and fat – eggs, low fat dairy products, lean meat and fish.
We must remember that usually the source of excess weight are not fat, and carbohydrates. Fat makes you feel gorged, and carbohydrates cause a marked rise in blood sugar levels, and later, when this level drops, the person feels hungry.
Mode – all our
At any time, even during rest, the body breaks down and synthesizes protein. Every time you eat at least 30 grams of protein, you trigger a burst of protein synthesis that lasts about 3 hours.
Think about it – when you eat the main part of the daily requirement of protein? At dinner? Then you give the body fuel for protein synthesis for a few hours a day and the rest of the time is the breakdown of muscle tissue. It would be better to evenly distribute the intake of protein during the day.
The body can process received a limited amount of protein at a time. The University of Texas conducted a study and found that 90 grams at a time we eat protein is about the same as from 30 g. Professor University of Texas Douglas pallet of shingles-Jones, who oversaw the study, compares the process with filling machine. Tank for fuel is limited – all that will be filled in excess of this amount will simply be shed, which does not benefit.
The optimum mode of consumption of protein will be the inclusion of protein products in each of the meals during the day, or at least two of the three, as well as small snacks in the form of cheese, milk or yogurt. People, a Breakfast rich in protein to eat per day to 200 calories less than the Breakfast which contains mainly carbohydrates, such as muffins with jam or muffins with tea. But steak dinner doesn’t have such a satisfying appetite effect.
The article “the Truth about protein foods and other health related articles “Nutrition”.