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Understanding Protein and Its Importance

The word “Protein” comes from the Greek word “Protos” which means “The most important”. Protein is the main building block of the human body, if you compare your body to a building, protein is the main building block. Like fats and carbohydrates, proteins are made up of oxygen, hydrogen and carbon. The main difference between protein and the other two macro-nutrients is the presence of nitrogen. Scientists use a nitrogen test to compare the body’s use of protein by comparing the amount of nitrogen consumed with the amount excreted in urine, feces, and sweat.

Your body is a complex machine that is constantly changing, evolving and adapting to your circumstances. In fact, physicists have proven that your body changes or replaces 98% of its atoms in 1 year, this means that in terms of molecules, you are not the same as last year, you may feel like the you. t changed, but cells, tissues and organs are made up of completely new atoms.

Protein plays an important role in these processes, as it is what your body uses to replace damaged or dead cells within it. Where does all that protein come from? The answer comes from the food you eat, hence the saying “You are what you eat”, and it is not an exaggeration either.

The smallest protein units are called amino acids; they are the “bricks” that make up the protein barrier.

Proteins are made up of several amino acids linked together. There are 20 essential amino acids required for the growth of the human body. From these 20 basic amino acids, tens of thousands of different protein blocks can be made. Just as bricks are used to create different building structures (walls, roads, chimneys, furnaces, etc.), amino acids are used to create proteins designed for different purposes in the human body.

Amino acids can be divided into essential and non-essential amino acids. The human body can synthesize 11 of the 20 amino acids; these are called “Unnecessary”. The remaining 9 amino acids are called “Essential” because the body needs to get them through food.

The list of “Essential” and “Non-essential” amino acids includes:

Essential amino acids (essential):

Histidine

Isoleucine

Leucine

Valin

Lysine

Methionine

Phenylalanine

Threonine

Tryptophan

Non-essential (non-essential) amino acids:

Alanina

Arginine

Asparagine

Aspartic acid

Cysteine

Glutamic acid

Glutamine

Glycine

Proline

Serine

Tyrosine

When you eat food, the body uses the amino acids contained in the food to produce proteins necessary for its various metabolic processes, when there is not enough amino acids or several, the body must make them. the liver.

To prevent the destruction of proteins in the body, you need to provide them with food containing 20 amino acids. These food sources are called “Complete Proteins”. Most of these proteins come from animal sources, such as meat, milk, and eggs.

Vegetables, legumes, and grains are considered “incomplete proteins” because they lack or have excess amino acids. For example, beans are very high in protein, but lack the essential amino acid Methionine. One way to overcome this is to combine one source of “Incomplete Protein” with another to make one source of “Complete Protein”. Rice and beans are the best examples of this.

Protein cannot be stored for later use, unlike carbohydrates. This makes eating at least one complete protein source at every meal extremely important to prevent negative nitrogen balance, or muscle breakdown.

Like the other two macronutrients, some protein sources are better than others. A basic guideline to follow is to make your protein sources as lean as possible.

Resources include:

o Chicken breast

o Turkey breast

o Red meat

o Eggs

o Low-fat/low-fat dairy products such as milk, yogurt, or cheese

o Fish, and other seafood.

All of these sources will provide you with all the essential amino acids your body requires without the waxy fats associated with other animal protein sources.

When combining “Incomplete Proteins” to make “Complete Proteins”, there are simple guidelines to follow:

o Combine legumes with grains

o Combine peanuts or coconuts

o Mix animal protein with incomplete protein

The question of how much protein should be taken by a person who wants to gain muscle, is a big debate. There are those who believe that a high protein/low carb diet with more than 2 grams of protein per pound of body weight is the way to go, while others say that protein is less important, and the 50-60 grams per day is. everything a healthy adult needs.

For muscle growth purposes, however, the most widely accepted guideline for active men is to consume at least 1 gram of protein per pound of body weight.

A better way to calculate total protein is to use macronutrient ratios. This means that you determine your daily calorie needs, and divide the calories from the three main macronutrients into percentages.

For example, a 190-pound man needs 3000 calories to maintain his weight, he wants to add muscle and eats 500 more calories, which brings the total to 3500 calories per day. Of those 3500 calories, 30% come from protein, 50% from carbohydrates, and 20% from healthy fats.

Protein and Carbohydrates each contain 4 calories per gram, and fat contains 9 calories per gram. So if we do the math we come to:

3500×0.3=1050 – 1050 calories from protein

3500×0.5=1750 – 1750 calories from carbohydrates

3500×0.2=700 – 700 calories from healthy fats

1050+1750+700=3500 – Total calories 3500 per day

If you want to know how many grams of each macronutrient you need per day, simply divide the total calories by protein, carbohydrates by 4 or fat by 9.

1050/4=265.5 – 265.5 grams of protein

1750/4=435.5 – 435.5 grams of carbohydrates

700/0=77.7 – 77.7 grams of fat

Using these simple formulas, you can not only know how many calories you need from each macronutrient, but also how many grams.

To summarize the article, I would like to summarize the following points:

o Protein is the essential building block for all tissues in the human body.

o The protein building blocks needed for human growth are made of 20 amino acids, which can be arranged in tens of thousands of ways to make the proteins needed in the body.

o Animal sources of protein are best examples of “Complete Proteins” that contain all 20 amino acids.

o Vegetables, legumes, and nuts are all “incomplete proteins” because they lack one or more amino acids.

o It is essential to provide the body with a complete source of protein to avoid negative nitrogen balance, and muscle breakdown.

o The most widely accepted guideline for protein intake per day is 1 gram per 1 kilogram of male body weight.

I hope that by reading this article, you will gain a basic understanding of what protein is, and why it plays such an important role in your body.

With that in mind, remember to train heavy, eat plenty, and rest to grow!

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