Protein: are not all equal

Introduction:

Protein are among the essential macronutrients for normal body functioning.They are made up of 20 amino acids, some amino acids can be made by the body while other are essential and you need to take them from the diet.

As average a person need 0.8 g/kg body weight of protein daily. This amount varies according to physical activity and other factor like burn, injury or illness.

For example athletes may need up to 2.2 grams/kg body weight.

Here’s what you should know about the differences in protein types and why timing and portion sizes are important:

ARE ALL PROTEINS IN FOOD FAIR GAME?

The name of the game in diet and nutrition is always variety So while not all protein-containing foods are exactly the same in structure, nutrient density or amino acid content, many can and should play a role in a generally healthy diet. When talking about these differences, it’s important to understand the two categorizations: complete and incomplete protein.

COMPLETE PROTEINS

They contain all essential amino acid and they are better absorbed and utilized by the body, in general protein from animal sources are complete and you have for example eggs, dairy products, fish, poultry, beef, pork and lamb.

Few plant options are complete protein and they are good choice for vegans or vegetarian people. These include soy products (e.g., tofu, edamame, tempeh, soy milk), quinoa and buckwheat.

INCOMPLETE PROTEINS

Incomplete protein are lacking one or more essential amino acid but don’t worry a good food combination may help you to take appropriate complete protein. They include nuts and seeds, whole grains, beans, legumes and potatoes. In addition you can make direct combinations can be tasty — think rice and beans, a peanut butter sandwich or hummus and pita — they do not have to be eaten at the same time to reap maximum benefits.

TIMING AND PORTION-SIZE MATTER

We all know that a protein shake or bar is essential for muscle recovery after exercise but according to studies it is better to space protein throughout the day to maximize muscle protein synthesis and reduce oxidation or conversion of excess protein to waste products. In other words, the body can only utilize so much protein at one time and aiming for 15 to no more than 25 grams for any meal or snack can get you into that sweet spot.

Conclusion:

It is better to enjoy a well-balanced diet that focus on different and variety of protein sources.

An excellent way to start or continue focusing your diet around plants is to keep things interesting with variety.

Sources:

https://blog.myfitnesspal.com/ask-the-rd-is-all-protein-created-equal/

https://www.shape.com/healthy-eating/diet-tips/high-protein-foods