The best thing we want from our food is high protein. Everybody on earth, either living in Urban, suburban or even rural areas, want a piece of protein quiche. If you are a regular gym visitor and working out hard, then you may snatch, grab and gulp down protein shakes. Proteins are best known for body’s muscles growth, which we may extract from different sources, e.g. eggs and kidney beans, etc. Let’s see what, why and how proteins are vital for successful and thriving, growing process in your life.
What is a protein?
Protein comprises amino acids that are very important for metabolic function and your physical health. For example, amino acids are very important to catalyze reactions of enzyme, for an optimal defense system in the body. Along with, protein plays an important role in cellular repair and proper development of tissues.
Vital role of protein in the human body?
Proteins have very much important role, as it’s one of the most important components of every cell in the body. Nails and hair are made of protein. To prepare, repair and build the tissues, your body uses protein. Protein facilitates to make hormones, enzymes, and other chemicals in your body. It’s an important construction block of muscles, bones, skin, cartilage and blood.
Apart from this, protein in collusion with carbohydrates and fat becomes “macronutrient”. Similarly, minerals and vitamins are “micronutrients” which a human body needs in a tiny amount.
Only solution of such a problem is the daily intake of protein, but not so fast or excessive. Basic rule of protein intake is quality and not the quantity of the food. You can benefit yourself by getting more protein from healthier food resources
What is mandatory intake of protein?
Every grocery store, health food store and gymnasium is advertizing and publicizing either form of protein supplement. In most cases, some observe that additional intake of protein may enhance your metabolic position. It may also boost your muscle building and improve your strength and physical stamina. However, for many of others, protein supplements are necessary just to ensure an adequate amount of protein.
This gauge is approximately invariable irrespective of age.
Failure to get an adequate amount of protein in your diet, can cause you different diseases known as Kwashiorkor etc. Kwashiorkor results from rigorous malnutrition and lack of protein. Kids, despite of having continued calories consisting grain-based diet, still may have insufficient protein. In growing process protein are very important to maintain fluid balance in your body. That’s why proteins are most important in your successful aging process. Another unfortunate aspect of such disease is that, persons with such critical situation may look “normal” and even “obese”.
Protein deficiency and obesity?
Among other effects, protein deficiency may cause changes in mood, fatigue, bloating, increased infections, diarrhea, muscle wasting and edema, etc. In different laboratory tests, scientists fed rodents with protein deficient food. To get sufficient protein and to maintain health, they comparatively ate more per gram body weight. Meanwhile, they also increased the production of T3 (Triiodothyronine), which is most active form of thyroid hormone. It helps them to burn surplus non-protein calories. But despite of this, such protein-deficient rats, never able to consume enough to get protein for their development and normal growth. They remained undersized with clear signs of malnutrition.
Humans behave differently with no urge to eat adequate protein. Rather, protein consisting diets are necessary to maintain health.
However, such intake should be for short-term as excess protein for long term is unhealthy and should be avoided.
What’s the threshold?
The question remains that how much protein is adequate for body requirements? Well, for a short term it is almost acceptable to double your protein intake, more than recommended amount. As already mentioned above, a healthy body needs 0.8 grams per Kg of body weight. However, elevated protein diets are not advisable for a long period. In lab tests on animals, high-protein dose have shown to speed up a decline in renal function comparative from normal age-related decline. It was observe that high-protein dose have hardened the glomeruli (filters urea from blood) in the kidney resulting Glomerular Sclerosis. We can describe this condition as scarring of blood vessels in kidney resulting kidney damage.
High-protein diets have diverse reviews. Most common high protein diet is devised by Robert Atkins which is low in carbohydrate. Atkins diet suggests low-carbohydrates and replaces it with more intake of protein and fats. Persons having choices, may enhance protein instead of fats. Because protein contains 4 calories per-gram, and carbohydrates contain 4 calories per-gram, while fat contains 9 calories per-gram.
Why Atkins diet is helpful for short-term period?
Atkins diet is so successful in short-term because to break-down proteins into energy, it requires metabolic energy. In this way 78% of protein can be exploit as compare to carbohydrates i.e. 98% and fats i.e. 99%. Protein and fat intake results in an anorectic position and produced loss of appetite. While a food enriched with carbohydrates increases insulin level and motivate your hunger. That’s the reason that Atkins diet is mostly advised for weight loss. Advocates of Atkins diet argue that you can lose your weight, while enjoying more protein and fats, by avoiding carbohydrates.
Bobo doll effect.
For a short period, food which eliminates carbohydrates in exchange of protein and fat helps for weight loss.
And if you are continuously taking such a diet, you can damage your kidney and even loss of bone mineral content.
In a study conducted on different individuals by dividing them in two groups. They provided 1st group Atkins diet for six months. While they provided 2nd group with Mediterranean diet rich with fish, vegetables and multifarious carbohydrates for two years. But the results were interesting. Weight loss on Atkins diet in six months was equal to weight loss on Mediterranean diet at two years. More interestingly, individuals on Mediterranean diet were healthier with much weight loss than individuals on Atkins diet.
You may choose any diet for your regular life, but you must understand the risks and benefits of diet you stay-on. You must be careful and focus on your aim in your mind.
“Protein shakes” useful or not?
For a long period, there was a hot debate among body-builders regarding the benefits of different form of protein supplements. Body-builders uses protein supplements to build body mass.
But, such change must require daily workout and exercise program. Many individuals with growing age may lose their muscle mass. In that case, protein supplement is a great way to sustain their protein requirements.
Double intake of protein should be under the supervision of your physician.
Occasionally may consume more than recommended protein intake either in shape of supplement, “protein shakes” or protein rich food-bar. Some also prefer you use supplements together with antioxidants, probiotics and fiber. But, while using such sources of calories and protein on regular basis you should be direct supervision of your physician. There are many verities of nutritional shakes, made of vegetables, fresh fruits and natural protein. Such supplements can provide vital vitamins, nutrients and minerals to sustain better health.
Rich sources of Protein.
Mostly we consume proteins from animal sources like chicken, beef, fish and eggs. However, we can also get high valued protein from soy products, brown rice and hemp etc. With no cholesterol and low in fats, soy protein is gain from legumes and soybeans.
We consider soy proteins as a comprehensive source of protein as it contains all important amino acids. It contains those amino acids which our body cannot manufacture from other nutrients. Soy also contains phytoestrogen. Phytoestrogen is a chemical compound substance which has estrogenic properties. That’s why soy protein is helpful to improve bone turnover rate in peri-menopausal and post-menopausal women. Alongside soy protein is an exceptional source of iron, calcium, Omega-3, Potassium, fiber and fatty acids.
Is it harmful to consume genetically engineered soybeans?
To enhance crop production, often soybeans are genetically modified, that’s why some have criticized use of soy protein. Yet, till to-date, there is no study available which shows definite harm from such genetically modified production.
Hemp Protein as a protein source.
Hemp protein is protein content, comprises hemp seeds. It is produced from two types of proteins i.e. albumin and edestin (enrich with essential amino acids). Although hemp protein is best plant-based proteins, yet it is near-complete protein source and required combination with other protein sources. So that the diet may have all necessary amino acids as per body needs. Hemp proteins are rich in necessary fatty acids, fiber, easy digestible and best source of minerals and vitamins. However, it contains high Omega-6 vital fatty acids which are pro inflammatory.
Brown rice as a rich source of protein.
Brown rice protein is consider as hypo-allergenic and rarely to cause allergy. However, unlike soy, this protein source is an incomplete protein source which needs combination with additional protein sources like beans etc. So that, it can supply all the proteins which your body needs. Brown rice is rich with vitamins, minerals and fiber.
Whey protein is another rich source of protein found in dairy products like milk, etc. It forms approximately 20% of milk protein. Whey protein is a complete protein, including all amino acids necessary for healthy growth. It is water-soluble and easy to digest, that’s why whey protein is best source in protein supplements for infants. Whey proteins are more easily absorbable and capable to utilize by vigorous exercising. That’s the reason body-builders, whey proteins are better than other protein sources and also helpful in muscle building. Not only this, but whey protein are also help muscle repair and restrain muscle breakdown. It can be helpful for remodeling of muscles especially when used within one hour of gymnasium work-out.
Apart from whey protein, casein protein is also found in cow’s milk. However casein protein cannot be digested quickly as compare to whey protein. As compare to whey protein, casein protein is less-soluble, therefore it is harder to use with other foods. Casein protein can be helpful to provide a satiety feeling for longer period. It is not only makes-up 80% of milk protein, but also responsible for curd formation and cheese production. Both, casein protein and whey protein may be improper for people with lactase deficiency, because this lactase is vital for to digestion of lactose (sugar in milk and dairy products).
This form of protein is a complete protein source and derived from eggs and consists all important amino acids. Egg protein supplements are produce by extricating yolks and dehydration of egg white protein. These are rich with minerals and vitamins however you should be careful if you are allergic to eggs/ dairy products. Even otherwise, egg whites, excluding egg-yolks, are excellent source of protein with NO-cholesterol.
Another plant-based and easily digestible form of protein is Pea protein. Pea-protein is high in glutamic-acid which, instead storing as fat helps to convert carbohydrates into energy. Here again, it’s not a complete protein and must be combined with other amino acids sources like brown rice or hemp.
Well, you can use any form of protein supplement. You have many usable options e.g. you can use powdered supplements by adding into juices etc. or sprinkling over cereal. If you want to build muscles, you should exercise vigorously while using dairy proteins like casein and whey protein rich with essential amino-acids, because they are rich with zinc and iron. Plant-based proteins, except soy-protein, may not contain essential amino-acids, that’s why they are best in combination with other protein sources.
Although protein supplements makes it easier to get important amino acids, but you can get protein from any natural source. Such form of protein is prepare by eliminating non-protein component from food. Powdered form of protein is almost contains 75 to 80% pure protein, with rest of components as carbohydrates.