Like carbohydrates and fats, proteins are macronutrients, which are nutrients that provide the body with energy. And it is difficult to do without. Why do we need to eat protein? Where to find them to adopt a balanced diet rich in vitamins? Details and advice.
What are proteins?
Proteins are molecules made up of basic building blocks called amino acids.
In all, there are 20 amino acids, 8 of which are said to be "essential" or "essential" since the human body does not know how to manufacture them.
Proteins are essential for the proper functioning of the body, that we understand. So, without protein, we decline.
3 reasons to consume protein:
> They are the Body "bricks", they participate in the manufacture and maintenance of organs and muscles.
> They govern the functioning of the body : hormonal system, circulation of information, immunity, internal temperature …
> They contribute to thinning by reducing appetite and ensuring the maintenance of lean mass (muscles) to the detriment of fat mass.
Where to find the proteins? What to eat
Proteins are present in many foods, and not just in meat products (meat, cold cuts).
The sources of protein are finally quite varied, and vegetarians also know how to meet their protein needs.
If you are vegetarian or want to become vegetarian, it is important to fill the lack of protein that meat provides you, by replacing it with other high protein foods such as cottage cheese or cheeses in general. To give you ideas for vegetarian and protein recipes, this book Green protein – Recipes by Fern Green is perfectly suited.
In addition to this, you need to know more about it.Animal protein
They come from meats, fish and shellfish, eggs, and also products made from milk (animal milk obviously) such as cottage cheese and cheeses.
Ex: 100 g of chicken breast = 22 g of protein; 100 g of ground beef = 26 g; 100 g of pollack = 19 g; 100 g of egg = 13 g; 100 g of cottage cheese = 7 g; 100 g of Gruyère = 29 g…
Good to know : fish is a more protein product than meat.
Vegetable proteins
Yes, the plant world also offers you proteins, which are mainly found in oilseeds, cereals and pulses (also called legumes: lentils, peas, beans, etc.).
Ex .: 100 g of cooked lentils = 8 g of protein; 100 g of whole wheat petals = 11 g…
Good to know : The top vegetable protein content is spirulina with 65 g per 100 g.
Our advice> Spirulina Nutri & Co to order online
To read also: Spirulina, why and how to consume it?
Our protein needs, how to measure them?
Every day, we replenish about 2.5% of our protein stock (that's about 250-300g / day out of the 11kg of protein in an average adult's body).
This is the reason why daily food should at least provide us with an amount equivalent to what we lose, because our body has no reserves. Otherwise the muscles and organs may deteriorate, ouch, ouch, ouch!
Therefore, it is recommended to bring 1 g of protein per kg of body weight, that is, for a person who weighs 50 kilograms, 50 g of protein.
Animal protein, vegetable protein, the same fight?
By nature, animal protein contain all amino acids, which is not the case with proteins from cereals, which are deficient in an amino acid called lysine; as for legumes, they are deficient in methionine, another essential amino acid.
SO, when you follow a vegetarian diet, it is necessary to systematically combine cereals and pulses to avoid any amino acid deficiency.
Ex: wild rice + lentils (as in India), oats, almonds and cottage cheese in the morning, whole wheat pasta and beans …
Eat protein to lose weight!
Protein is known to be an effective aid when dieting. Indeed, protein products are satiating and provide essential nutrients to the body for energy.
However, always make sure that you do not consume too much, because their assimilation produces a lot of waste (in particular fatty meats, cold meats).
Finally, it is necessary to drink a lot in order to facilitate the elimination of these toxins, for this, nothing like a gourd to take everywhere with you. In addition, it is ecological!
If you want a tip for a healthy, easy-to-prepare, protein-rich breakfast, we recommend the foodspring brand pancake mix. Without added sugar, this preparation will allow you to obtain delicious protein pancakes, sweet or savory according to your desires.
Get 15% off your first foodspring order with the code AufemininFS as well as a free fitness guide.
In addition to this, you need to know more about it.
In addition to this, you need to know more about it.
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