Have you noticed how many “high in proteins food products” have been released on the market in the last year? There must be a high demand of it! But why? Are you interested but at the same time a bit lost on the topic of proteins? I want to give you here a short overview of what proteins are, which are their functions and sources with a bit more focus on the plant- based ones as well as on the link between proteins and increasing muscle mass. A lot to discover! Keep reading!
Proteins are biological molecules (called polymers) made up of sequences of monomers called amino acids constituted by carbon, hydrogen, oxygen and nitrogen. We can visualize it like a long necklace made by pearls. Every protein is different in lengths and amino acids sequence and that is the reasons why proteins has very different functions.
In human body there are thousands of different proteins (Can you imagine that? Amazing!) and all made by twenty different amino acids: eleven synthetized by our body and nine which need to be included in out diet.
The main functions of proteins in our body are:
· plastic: proteins are bricks constituting tissues (skin, tendons, muscles, ...).
· energy: in a small part, when there is not enough glucose, proteins can be source of energy.
· regulatory: enzymes are indeed proteins and essential for the functioning of our metabolism.
· transport: proteins can be a mean of transportation for several other molecules, for examples are hemoglobin, albumin.
· contractile: the protein myofilaments of the muscle cause the contraction to occur.
· immune: antibodies have a protein structure.
Proteins are present in both animal and plant-based foods. It is true that animal foods (meat, fish, eggs, dairy products) have on average a greater quantity of proteins and a better amino acid spectrum than vegetable ones (legumes, nuts, cereals) for the same quantity. However, this is not a significant problem since the combination of multiple sources and the increase in the daily protein intake can make up for the medium-low biological value that a plant-based food has. Good news for the vegan folks seeking for more protein intake!
Biological value refers to the quantity, quality and ratio of essential amino acids present in food proteins. It is a nutritional aspect that describes the "protein quality”.
We can find a significant amount of proteins in white and red meat (like chicken, beef), egg white, fish (like tuna) but also lentils, peas, beans, chickpeas, and soy. Of course, you can also integrate with protein powder, protein bars and protein drinks. Pay attention: I said integrate and not substitute!
Focusing a bit on plant-based proteins, legumes are the optimal source, comparing to other vegetable sources, followed by cereals, like oat, spelt and rye. There are many benefits linked with consumption of plant-based proteins. I want to mention few of them:
· Better balance of the intestinal flora, which helps with regularity and transit, eliminating toxins from the body,
· Sense of gastric fullness, useful for those who follow low-calorie diets,
· Reduction on consumption of saturated fats and cholesterol, which are notoriously harmful to health, thus decreasing the risk of cardiovascular disease.
The amount of proteins we shall consume depends mainly on the physical activity we perform and lifestyle we follow. If we are mainly sedentary people, we shall consume around 0,75 g proteins each kg of body weight a day. Once we start to be a bit more active and, for example, performing mainly endurance activities (running, swimming, biking), the proteins intake increases to a range of 1,2 – 1,4 g proteins each kg of body weight a day. For the athletes targeting instead strength and power, the minimum amount shall be 1,4 g and the maximum 2 g proteins each kg of body weight a day.
The timing of consumption of a meal based on proteins or a proteins supplement, it is not so relevant therefore it can be consumed any time during the day. However, if you are targeting to build muscle mass, strength and power, it is recommended to consume a snack or meal composed by a source of protein and a source of carbohydrates within one hour after training.
There are no optimal proteins working specifically to increase muscle mass. As explained in the previous article the key is to follow four basic rules:
1. be in a positive energy balance, meaning eating more than what we need (this should be easy to achieve);
2. exercising by lifting weights (and with weights, I am mean heavy ones);
3. sleep well and include resting time in your weekly schedule (it can be also active resting meaning going for a walk or a bit of jogging, doing some yoga or stretching);
4. reduce at the minimum stress (I believe this to be the most challenge one of all).
Considering that, either vegetable or animal origin proteins are good to maintain muscle mass, as long as the above rules are met and, in case of vegetable origin proteins, the quantity consumed daily of those is closed or equal to 2 g/kg of body weight.
Overcoming the above-mentioned limit can be dangerous for your health but not in every case. There are studies indicating that excess of protein can have negative effects on health of bones, liver and kidneys. In individuals suffering of hepatic or urinary dysfunction, it is not recommended to follow a high protein diet. Some studies around the consequences of high proteins diet on bones are contradictory and still not confirmed. So, we can conclude that for a healthy individual, there is no scientifically confirmed risk by following a high protein diet. Nevertheless, I must underline that an amount above 2 gr each kg of body weight does not bring any advantage.
In conclusion, all of us needs to consume proteins since they are fundamental for proper functioning of our body but are you consuming the right quantity according to your physical activities and lifestyle? Now you have a base to evaluate it yourself and if you need some helps, I am here to support you!
Watch the interview with UnMilk!
Opmerkingen