To maintain the functioning of all human organs, a regular supply of components such as protein is necessary. The role of protein in the human body is of great importance. Protein cannot be replaced by other elements and is necessary for the full development and formation of new cells.
The role of protein in the human body
Protein is a substance without which the human body cannot develop normally. The bulk of the human body consists of protein, and during physical activity this element is consumed.
Protein consumption plays the following role:
- building role - promotes the growth of cells and their saturation with useful components. Thus, the substance is a necessary component for people at any age;
- transport role - promotes the movement of nutrients throughout the body. With the help of proteins, cells are saturated with oxygen and the functioning of internal organs is normalized;
- hormonal function - the substance is one of the constituent components of human hormones;
- protection - the immune system is made up of antibodies that include proteins. The lack of the required amount of proteins leads to the appearance of diseases.
Protein must be replenished daily, otherwise many organs will cease, reduce their functionality. On average, each person needs to consume up to 150 grams of protein food per day.
The role of protein for runners, athletes
- Athletes should regularly replenish their reserves as exercise consumes a lot of energy.
- With the help of protein products, muscle tissue is accumulated, and amino acids are formed, which are converted into energy.
- Through the consumption of protein foods, stamina is increased.
- Protein during physical activity distributes oxygen and nutrients throughout the body that increase metabolism.
Features of protein nutrition for muscle growth
Many athletes use protein-based diets that help increase muscle mass. This method of nutrition is aimed at the rapid increase in muscle fibers and the elimination of fatty layers.
The peculiarity of nutrition for muscle growth is as follows:
- food is carried out 6-7 times in small portions. Protein comes in small quantities and promotes rapid spread throughout the body. When food is consumed in large quantities, but less often, protein is not absorbed and can contribute to the formation of fat;
- food should be high-calorie - this type of food allows the athlete to increase the energy reserve for long-term workouts;
- low content of fast carbohydrates - these types of foods are not converted into energy, but are stored in the form of fat cells;
- drinking in large quantities - the risk of dehydration and decrease in muscle volume is reduced;
- eating food after training is done for better absorption of nutrients.
A protein diet should consist of healthy foods, substances should be consumed of plant and animal origin.
Features of protein nutrition for those who want to lose weight
When fat cells accumulate in large numbers, the protein method of nutrition is very often used to eliminate excess weight. Protein products are digested much longer than carbohydrates and saturate a person with the amount of energy necessary for the body.
The features of a protein diet are as follows:
- food is consumed in sequence. If one meal is missed, it is not recommended to double the portion;
- it is recommended to use products of plant origin;
- increase the burning of energy through exercise;
- during the entire period of weight loss there should be no breakdowns;
- you need to consume a large amount of liquid;
- during the day, you need to take up to 5 meals;
- the duration of the diet is no more than 2 weeks.
Before starting to comply with protein nutrition in order to reduce weight, it is necessary to be examined by a specialist. In the presence of diseases, side symptoms may occur.
Sources of proteins
The main part of nutrients enters the human body during a meal. Foods contain all the necessary components that are produced by the human body in insufficient quantities.
In order for a person to receive the required amount of nutritional components, it is necessary to correctly develop a menu to saturate the body with all the necessary components.
Sources of animal protein
Animal food contains 8 amino acids that humans need, so this type of protein is considered complete. These types of products contain additional nutritional components to improve the functioning of internal organs.
Sources of proteins of animal origin include:
- eggs;
- milk products;
- beef;
- mutton;
- rabbit;
- hen;
- pink salmon;
- caviar;
- pollock.
Animal protein is found in a variety of foods, but some foods are not suitable for athletes and people who want to lose weight.
These products include:
- canned meat;
- canned fish;
- sausages;
- smoked meats.
Foods contain a lot of bad cholesterol as well as fast carbohydrates. The method of cooking is also of great importance, in order for proteins to be preserved in large quantities, it is necessary to prefer steaming or boiled foods.
Plant-Based Protein Sources
Unlike food of animal origin, plant products contain fewer substances necessary for humans. This type of food is most often used by people who are overweight, since plant foods are practically free of cholesterol and fats.
Herbal ingredients include:
- beans;
- lentils;
- nuts;
- seeds;
- soy;
- peas;
- broccoli;
- spinach;
- avocado;
- banana;
- cereals.
Plant substances are considered more gentle for the human body and improve the digestion process. Many athletes who wish to gain muscle mass consume cocktails with added plant proteins after training.
For people who are losing weight, vegetable protein is the ideal solution. However, despite the popularity of plant foods, long-term use of them leads to a lack of vitamins and diseases. Therefore, it is recommended to combine vegetable and animal proteins.
Eating protein foods is an integral part of not only losing weight and gaining extra muscle mass, but also maintaining beauty and health. People who consume a useful component in insufficient quantities often suffer from loss of appetite and weakness.
In some cases, hormonal disorders and sudden weight loss are observed. For people who play sports, the use of protein products is an alternative to the use of sports supplements. Eating the right foods can provide energy for long-term workouts and help build endurance.
