Complete Proteins: Daily Intake

What are complete proteins

When it comes to the main macronutrients, we may have some doubts about the use of fats and carbohydrates, they are the ones most often subject to reduction, but there is never any doubt about proteins - they are vital for our body for normal growth and development, for building muscle mass.

Proteins perform many functions in our body:

1. The main building material in the body - it is from proteins that the muscles in our body are built, proteins are necessary for the normal growth of hair, nails, and for skin regeneration.

2. They are carriers of vitamins, hormones, fatty acids, and other substances - the most striking example is the protein transferrin, which is a carrier of iron to the site of hemoglobin synthesis.

3. They ensure the normal functioning of the immune system - without proteins there will be no strong immunity, since antibody proteins are actively involved in the neutralization of foreign antigens of microorganisms.

4. Provide the state of the "apparatus of heredity".

5. They are catalysts for all biochemical metabolic reactions of the body - proteins accelerate the processes of synthesis and decay in the body.

Proteins are made up of microscopic molecules - amino acids, which are connected in long chains. There are 20 amino acids in total. They include oxygen, hydrogen, carbon, nitrogen, sometimes sulfur and phosphorus. Some of the amino acids are formed in the body itself due to intestinal bacteria. Such amino acids are called non-essential. But there are also 9 essential amino acids:

• tryptophan;

• lysine;

• valine;

• leucine;

• isoleucine;

• phenylalanine;

• methionine;

• threonine;

• as well as histidine (for children).

Essential amino acids are not found in the body, so they must be supplied with food.

It is worth noting that in the human body there are about 5 million different proteins, each of which performs its specific function. Proteins owe their diversity to amino acids. The latter, connecting with each other, form a wide variety of combinations.

The problem is that the body does not store amino acids, as it does with fat. He only uses, processes and outputs them. If enough protein is not supplied with food, then the body takes it from muscle tissue. Therefore, the lack of protein in the diet leads to loss of muscle mass, decreased immunity, weakness of the cardiovascular and respiratory systems. With a lack of essential amino acids, protein synthesis is disrupted and problems arise with hair, skin, cardiovascular and nervous systems, sleep and hormonal disturbances are possible.

• Animal proteins contain all the essential amino acids. Therefore, they are often referred to as "complete protein foods". These include: meat, poultry, fish, eggs and dairy products.

• Plant protein, found in grains, legumes, seeds, and nuts, is often deficient in one or more of the essential amino acids, or too few. Only chia and quinoa seeds are considered complete protein foods. Therefore, those who completely exclude animal protein from the diet need to combine a variety of plant proteins in order to replenish their reserves of essential amino acids.

Here are a few examples of essential amino acids that can be obtained from vegetable protein.

• Leucine is required for muscle growth and maintenance of blood sugar levels, is used as a supplement during intense training and for the prevention of sarcopenia in the elderly.

  Beneficial Effects of Leucine Supplementation on Criteria for Sarcopenia: A Systematic Review

  Where to Find: Watercress, pumpkin, seaweed, peas, whole grain rice, sesame seeds, turnips, soybeans, sunflower seeds, beans, figs, avocados, raisins, dates, apples, blueberries, olives, and bananas.

• Valine ensures optimal muscle growth and recovery.

  Where to find: Sesame seeds, hemp, chia, beans, spinach, broccoli, soy, peanuts, whole grains, figs, avocados, apples, blueberries, cranberries, oranges, and apricots.

• Lysine helps absorb calcium, lowers cholesterol and is involved in the formation of collagen, which is essential for healthy skin.

  Where to find: Lentils, chickpeas, watercress, hemp and chia seeds, spirulina, parsley, avocado, almonds, and cashews.

• Methionine is involved in the formation of cartilage and a set of muscle tissue.

  Where to Find: Sunflower oil, hemp, sunflower and chia seeds, Brazil nuts, oats, wheat, kelp, figs, rice, legumes, onions, cocoa, and raisins.

• Threonine regulates growth, repair and nutrition in the cells of the body, is responsible for the health of the heart, central nervous system and liver.

  Where to find it: Watercress and spirulina contain more threonine than meat; pumpkin, greens, hemp, sesame, sunflower and chia seeds, soybeans, almonds, avocados, figs, raisins, quinoa and wheat.

Proteins are necessary not only to support the processes of growth and restoration of cells, the health of hair and skin. Due to the special effect on the body, proteins perform a number of useful functions.

1. Protein reduces appetite.

   Protein foods reduce hunger faster, with a smaller portion size. This is due to the fact that the protein reduces the level of the hunger hormone ghrelin and at the same time increases the level of the YY peptide, a hormone that is responsible for the feeling of satiety. This mechanism of action is convenient for weight loss.

   The effects of protein on hunger and satiety hormones also help fight late-night snacking and sugar cravings. Additional research shows that a high-protein breakfast reduces cravings for unhealthy snacks, for example, if you crave sugar after a meal, you might think that you "missed" the protein. This is likely due to improved production of the neurotransmitter dopamine, which is responsible for food cravings.

2. Proteins increase muscle mass and strength.

   Proteins are the building blocks for muscles. The more protein is synthesized, the stronger the muscles become and grow faster. Provided that you are engaged in strength training. However, you should not still greatly exceed the daily intake of protein, otherwise you can greatly strain your kidneys, and not all protein can be digested.

3. Proteins have a positive effect on the condition of the bones.

   There is an opinion that protein, especially animal protein, leads to calcium leaching from the body and negatively affects the condition of the bones. But recent research shows that protein works in conjunction with calcium to promote strong bones and, when taken in sufficient amounts in the diet, protects against osteoporosis and fractures. This is especially important for women during menopause, when the risk of osteoporosis increases.

How much protein to consume daily

In the total calorie content of the diet, this is 12%–35%. To imagine volume in products, look at your palm. Two palms is your daily protein requirement, which can be obtained from meat, fish, nuts, seeds, or legumes.

Among doctors and scientists there is no unequivocal answer, what is the exact amount of protein per day the body needs. The quality of the protein matters. A study conducted at Harvard University among 130,000 people over 32 years showed that the percentage of calories obtained from protein did not affect the overall mortality rate. However, the protein source played a big role. When animal protein was replaced with vegetable protein, mortality from cardiovascular diseases decreased.

However, most doctors and nutritionists agree that you should not consume more than 2 grams of protein per kg of body weight, unless you are a professional athlete, as excess can lead to extremely negative consequences. Chronic consumption of large amounts of protein can lead to digestive, kidney and vascular disorders.

Dietary protein intake and human health

Despite the fact that protein is extremely important for health, an excess of it in the diet overloads the kidneys and liver, which can cause gout or lead to the development of allergies, and also puts a lot of stress on the entire lymphatic system. Therefore, high-protein diets are quite dangerous for health. They bring quick results - a person loses weight easily and in a short time, but this leads to undesirable consequences: the risk of cancer, obesity and type 2 diabetes increases, and kidney stones can also form.

Foods rich in complete protein

Consider animal products rich in complete protein.

1. The first place is undoubtedly occupied by eggs. Long before the invention of synthetic protein, eggs were indispensable in the diet of athletes. However, in terms of protein content, any meat steak will surpass an egg, since this figure does not exceed 7 grams. The secret of success is this:

   • Egg protein is 95% digestible.

   • The egg contains a minimum of fats and carbohydrates.

   • Just in preparation.

    

   They are also full of vitamins, minerals, antioxidants necessary for vision, and nutrients necessary for brain activity, which we do not receive in sufficient quantities. 1 whole large egg contains 6 grams of pure protein, 78 kcal.

   The whole egg is a source of protein, while egg white is pure protein.

2. Chicken breast is a very famous product with the highest protein content and is considered a dietary product due to its low fat content (below 8%). But the protein content per 100 g of meat exceeds 24%. Thanks to this, the body receives 130 kcal.

   Chicken breast is very easy to prepare and incredibly tasty when done following simple cooking rules.

3. Turkey breast - it is very similar in its characteristics to chicken breast meat and is simply indispensable for those who want to lose weight without reducing muscle mass. Turkey breast is extremely tasty and low in calories. Boiled turkey contains selenium, which is extremely important for maintaining hormonal levels.

   100 g of turkey contains 19 g of protein, which provides the body with 84 kcal.

4. Beef is an important and incredibly appetizing source of protein. Moreover, it contains a large amount of vitamins B3 and B12, iron and zinc.

   100 g of lean beef contains 16 g of protein and 150 kcal.

The following is a list of dairy products that contain complete proteins in their composition.

1. Curd cheese is a grain curd with the addition of fresh salted cream. This cheese contains a lot of calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and other variety of microelements. 100 g of cheese contains 11 g of pure protein.

   The following cheeses are also rich in protein: parmesan, Swiss cheese, mozzarella and cheddar.

2. Greek yogurt or filtered yogurt

   Low-calorie, fortified with calcium and probiotics, this yogurt has an extraordinary taste and a thick, creamy texture. 100 g of fat-free yogurt contains 10 g of protein (exactly the same amount of protein contains 40 g of chicken breast).

   Moreover, yogurt is a source of magnesium, riboflavin, and pantothenic acid. Its calorie content is 53 kcal per 100 g.

3. Milk is a very important source of protein, but a large number of adults have trouble absorbing cow protein. But if you are not one of them and can enjoy milk to the fullest, then it is an ideal source of high quality protein. Milk contains in small amounts almost all the nutrients our body needs. Milk is enriched with calcium, phosphorus and riboflavin (vitamin B2).

   Protein in a glass of milk is about the same as in 1 egg, namely 8 g.

   Due to the different percentage of fat content, calorie content ranges from 44 to 64 kcal per 100 g of milk.

4. Whey protein is made from whey, which is formed during the manufacture of cheese. And as you know, whey is a high-quality protein from dairy products that has proven to be a very effective muscle builder, as well as an assistant in the fight against excess weight.

   This product is very quickly absorbed by the body and is rich in amino acids. 1 serving (35g) contains 27g of pure protein.

It is also important to mention fish and seafood, as they are the most important source of complete protein, along with meat and dairy products.

1. Fish is an extremely useful product for many reasons. It is rich in many micronutrients, and most importantly, contains omega-3 fatty acids, which are extremely important for heart health. Different types of fish contain different amounts of protein in their chemical composition. In salmon, for example, 21 g of pure protein per 100 g of product, while their calorie content is 172 kcal.

    

   Among other fish, tuna stands out in particular. Tuna is almost pure protein, as it contains very little fat and calories. Tuna contains a wide variety of nutrients and a significant amount of omega-3 fatty acids. The only caveat to eating tuna is that it accumulates mercury in itself, so it is not recommended to use it often. 100 g of tuna contains 29 g of protein, which gives the body 96 kcal.

2. Shrimps are a storehouse of protein, vitamins and minerals. Shrimp is a low-calorie food, but full of a variety of nutrients, including iodine, selenium and vitamin B12, omega-3 fatty acids.

   100 g of shrimp contain 18 g of protein, which gives the body 84 kcal.

What to eat with protein

Since the digestion and assimilation of food requires certain forces from the body, and also activates chemical reactions in the digestive system, it is important to take nutrition in accordance with lifestyle. The fact is that the body reaches its peak of activity approximately 4 hours after a person wakes up. Regardless of the mode and time of day, it is through this interval that it is necessary to dine tightly with protein foods. At this time, the stomach and gastrointestinal tract are active and ready to receive valuable elements. It is advisable to take protein foods and fats together for their full processing. If the work is shift and you have to stay awake at night, you still need to take solid and satisfying food at least once a day.

Perfectly complement meat food any greens and vegetables. It is better if they are sour varieties, for example, sorrel, spinach, turnip tops. Lemon improves taste and helps food digest. No wonder the oriental cuisine, which is dominated by fatty dishes, allows the presence of lemon slices in each of them.

As for legumes, they are generally not recommended to be mixed with anything other than greens. Even with vegetables. Legumes can also be consumed with onions or onion sauces. Otherwise, you won’t get any benefit from them, and the load on the intestines is easy.

Another moment. All root vegetables, combined with proteins, are considered heavy and satisfying food. Such dinners can be afforded before a long wakefulness or physical activity. The next meal should consist of light foods in moderation.

So, it turns out that proteins should be consumed with as few ingredients as possible. Moreover, it is better to cut green salads coarsely, without flavoring with anything other than salt and lemon juice. Sauces for hot meat dishes are also not recommended - fried sauces do not provide any benefit, except for taste effects. To enhance the taste, you can use black pepper or fragrant herbs, spices. Since the process of digestion of food begins already in the mouth, the meal should take place in a calm and leisurely atmosphere.

Signs of excess and lack of protein in the body

However, sometimes the desire to get the result as soon as possible overpowers common sense. Based on superficial information and not giving due importance to dosage, food intake, and generally not having an understanding of the need to maintain a balance of KBJU, many simply try to maximize the protein content in their diet. Unfortunately, such actions can lead to undesirable, and sometimes completely unexpected consequences.

If you have:

• Constant thirst.

• Digestive problems.

• Bad breath.

• Constantly bad mood.

It could be that your body is suffering from an overabundance of protein. These are the main symptoms of oversaturation with protein compounds. Firstly, a diet rich in proteins and poor in carbohydrates and fats creates a load on individual organs - the kidneys and liver. Hence the constant thirst and problems with digestion. They, in turn, provoke disruptions in the production of hormones, which cause emotional and, in especially neglected cases, endocrine disruptions.

If the above symptoms have bypassed you, or their manifestations have gone unnoticed, then in the long term, an increased protein content and a lack of other nutrients in the diet can provoke adverse changes in the emotional state, up to depression and chronic fatigue. The fact is that the body needs carbohydrates to produce serotonin. With their lack, the production of the hormone of joy is significantly reduced. The situation is aggravated by problems with digestion, calcium deficiency in bone tissues, decreased immunity, fatigue and loss of muscle tone. That is, the result we get is the opposite of what we want.

What to do? Follow the simple truth "Everything is good in moderation"! All the main nutrients the body should receive with food in a balanced dosage. An overabundance of any can lead to adverse consequences, so you need to monitor your diet with particular care, especially if you set yourself the goal of achieving certain results with nutrition.

Remember that the norm of protein is no more than 3 grams per kilogram of weight, and its total share should not exceed 30% of the total diet, subject to physical activity. If they are absent, it is necessary to further reduce the protein rate to 2 grams per kilogram of weight. While consuming the maximum allowable dose of protein, do not forget to supplement your diet with fiber-rich vegetables to allow your body to properly digest the rather difficult protein. At the same time, do not forget that the process of protein breakdown itself will require a lot of energy, so along with protein food, the body needs to get a sufficient amount of carbohydrates.

On the other hand, protein deficiency in the diet gives us no less trouble. Lack of daily protein intake leads to depletion of the body and a decrease in the functioning of the immune system; it is not for nothing that protein is considered the building material of health. Depriving yourself of protein food, a person negatively affects almost all components of a healthy body - from weight to mood.

First of all, protein deficiency can manifest itself as changes in appearance. With a prolonged rejection of protein foods, the condition of the skin, hair, and nails deteriorates. The skin dries, flakes and becomes inflamed. Hair loses its shine and elasticity, becoming dull, brittle, looking like a flat mass. Nail plates exfoliate and break. It is protein food that contains the collagen we need so much, so that the skin, hair and nails are shiny and beautiful, for the good work of cartilaginous tissue and joints.

Another deficiency symptom is a constant feeling of hunger. If you want to eat again an hour after eating, this may indicate the body's need for proteins and fats and excessive consumption of carbohydrates. For example, a cup of cereal or a muffin with sweet coffee for breakfast leads to a sharp jump in blood sugar, and soon to its rapid drop, which leads to a new desire to eat. The main meal should be 40% protein, and 30% fat and carbohydrates.

Fatigue, exhaustion and apathy can also signal a lack of substance. The right amount of protein in the body allows you to lead an active lifestyle, and a deficiency causes a lack of energy, brain fog, lack of initiative.

Mood problems are next on the list of protein deficiency symptoms. Neurotransmitters, chemicals used by the brain and responsible for the transmission of signals among nerve cells, are responsible for the stability of mood. These substances contain many amino acids - the building blocks of protein. Lack of protein destroys the activity of neurotransmitters, then there is a decrease in the level of dopamine and serotonin, which causes depressed or aggressive states.

Thus, it should be noted that awareness in food, in one's thoughts and attitudes towards everything is important everywhere. It is necessary to competently approach the choice of diet, since it is on nutrition, proper and balanced, that our health and well-being are built.