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What exactly are proteins?
Proteins are large organic molecules made up of long chains of chemical compounds called amino acids.
Amino acids can be combined in any order and repeated in any way. Considering that an average protein consists of between 100 and 200 amino acids, the resulting number of possible combinations is enormous.
Moreover, human proteins are formed by 20 amino acids, of which 8 are essential. Our organism can not form by itself these last, therefore it is necessary obtain them daily through food.
How do they work?
Each plant or animal species is formed by its own type of protein, incompatible with those of other species.
This translates into an inability for our organism to assimilate directly the proteins that gets from food.
Order to absorb them and use them, is necessary that during digestion, and hand of various enzymes and gastric juices, the previously decompose into their simpler components, amino acids.
Once done, these basic elements enter the blood and tissues are distributed. That’s where they combine with other amino acids from proteins that have been degraded and form new ones, of one kind or another depending on the needs of the moment.
What are they?
Without them, our muscles would not exist. However, this is just one of the many important tasks they perform.
Considering that the protein comes from the Greek term meaning proteios primary, oldest, first, we can get some idea of the great relevance for our body.
You could say that for virtually everything, as they are present in most of the vital functions of the body, are necessary for the formation and repair of tissues.
Addition to the muscles, provide the materials constituting the bones, glands, internal organs, as well as skin, hair and nails.
Muscle contraction, immune protection and transmission of nerve impulses depend on them. Slow aging of the body and can also act as an energy source when carbohydrates and fats are scarce.
Where are proteins?
As a constituent of all living cells, are found in all tissues and in almost all foods.
What varies, though, is its concentration and nature. According to this, we can establish two great sources of protein: those of animal origin (meat, fish, eggs and dairy products) and plant (cereals, legumes and nuts).
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Are they all equal?
No, there are higher and lower quality. Depends on that protein or not containing essential amino acids and in what proportion.
Just missing a single amino acid so that the quality drops dramatically, because for your body to form the proteins we need to have each and every one of the essential components.
Moreover, the increase of an amino acid does not compensate the absence of another. For this reason and with a few exceptions such as soy, animal proteins are considered better quality than those of plant origin.
Besides the quality of the protein, must be taken into account if it can be used by your body. Not all proteins we get from food is digested in the same way.
For example, soybeans, despite having less biological value than other foods of animal origin, has a greater net protein intake because our digestive system better assimilate proteins.
¿Animal or vegetable?
In principle, except soybean, the fact that animal proteins are of higher quality than the plant can cause us to decant for them.
Big mistake. Remember that the first are often accompanied by fat, mostly saturated, which increases the risk of cardiovascular disease.
In front of them, the vegetables are less toxic, less overloaded liver and kidneys, are easy to digest and saturated fat and cholesterol is low or zero.
In any case, a balanced diet should include both. Ideally, two thirds of the proteins we eat are of plant origin and a third animal.
Maximuscle protein
How many do we need?
The amount of protein you need each one is determined by several factors such as age, health of our gut and our kidneys, etc.., Elements that ultimately vary the degree of assimilation.
According to WHO, an adult male requires daily about 0.8 grams per kilo of body weight. This figure is very inferior to those shuffled some years ago; in fact, in the last two decades, recommended protein quantities have been halved.
Athletes who undergo a hard training program need more protein than those who are sedentary.
However, the difference between the protein needs of the two is not as big as it used to believe.
According to several studies, the amount recommended for those who do endurance sports is between 1.2 and 1.4 grams per kilo per day, and increases slightly for those with extreme energy expenditure, such as marathoners.
These amounts are covered with a balanced diet without resorting to supplements. Usually, an athlete needs more calories, so eat more of it. That increase is more than enough to provide extra protein needs.
Lack of protein
* When the body receives daily protein needs, the search in their own tissues, causing a loss of muscle mass.
* Fatigue before you physically and mentally.
* The immune system suffers and you are more vulnerable to infection.
* Reduced ability to remove waste products, if free radicals that cause aging.
* The metabolic processes slow down.
Excess protein
* Excessive protein in the cells burn for energy. But unlike carbohydrates, its combustion is more complicated and metabolic wastes such as ammonia, which are toxic to the organism.
* Overload of work the liver and kidneys, with the risk of emerging problems in both.
* Can cause bone decalcification, which ends with osteoporosis.
* The stomach secretes excessive amounts of acid.
* Can be suffered dehydration due to excessive fluid loss.
* Increases body heat.
* The body undergoes premature aging.
* You can give rise to various diseases of the liver, arteries and joints, and colon cancer.
* The breath ceases to be just cool and pleasant, and acquires an odor similar to ammonia.
* And in the long run, causes fatigue and weakness.