Protein, also known as protein (from the English protein) is a complex organic compound, a chain of amino acids connected in series with each other, twisted around its axis and forming a three-dimensional structure. Protein is the structural backbone of most body tissues. He is involved in almost all physiological processes.
For full functioning, a person must receive a certain amount of protein with food, namely from 1 to 1.5 g of protein per 1 kg of body weight. Getting this amount of protein is desirable from natural food (at least most). Protein types depend on their sources. Proteins are divided into plant and animal proteins. What is the difference between animal protein and vegetable protein, we will consider below.
Protein types
The body gets protein from products of animal and plant origin, which determines the division of proteins into species.
In the process of burning 1 gram of protein, 4 kcal of energy is formed.
For a correct assessment of the diet, the following parameters must be taken into account:
- The total amount of protein in food.
- The presence of amino acids, which forms the biological value of food. It is due to this type of incoming polypeptides in the body - animals and / or plants.
- Complete absorption of proteins in the gastrointestinal tract.
We will talk about the differences between these two types of protein below, in this section we will give the most valuable sources of protein, both plant and animal origin:
- Sources of animal protein: milk, eggs, cottage cheese, meat, poultry, fish, animal by-products (kidneys, hearts, liver, etc.).
- Sources of vegetable protein: legumes, peas, wheat, rye, quinoa, buckwheat, some varieties of nuts (almonds, walnuts).
How to calculate your protein requirement
To figure out exactly how much protein is needed for stable growth, it is worth considering several factors that are often ignored:
- Net weight without body fat. So fantastic numbers will turn into quite real and acceptable ones. Net weight is calculated using the formula: total weight -% body fat. And already from it, the total intake of protein is calculated.
- Metabolic rate. People with slow metabolism need on average 30% fewer protein structures than individuals with fast metabolic processes.
- Protein amino acid composition. If you eat a complex protein, calculate the data in the table. But if you are on a vegetarian diet and are working with plant-based protein, try to fill the full amino acid profile. To do this, count only half of the incoming protein from each amino acid profile.
The table reflects the need for protein, depending on physical activity:
Average protein dosage per day | Exercise intensity |
| 0.3-0.5 g protein per kg body weight. | To maintain normal functioning without exercise |
| 0.7-1 g | To maintain a stable level of muscle tissue during the early stages of training with iron |
| 1- 1.2 g | For a gradual set of muscle mass in conditions of stable physical exertion and excess calorie content no more than 10% of the consumption |
| 1.5-2 g | For a gradual set of muscle mass in conditions of stable physical activity, in conditions of a small calorie deficit (up to 10% of the total consumption) |
| 2-2.5 g | To preserve muscle tissue in conditions of severe drying |
Let's make a reservation right away that the consumption of protein in excess of 2 g per kg of body weight requires additional consumption of water - 30 ml for each gram of protein.
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What is the Difference Between Plant and Animal Proteins
To answer the question, what is the difference between animal and vegetable proteins, let us return to the definition of proteins. Protein is made up of amino acids. It is the sequence of amino acids that determines the properties of a protein (source - Wikipedia).
Amino acids are divided into non-essential and non-essential. They have this property exclusively in relation to the human body. Replaceable ones can be synthesized by our body, irreplaceable ones - no, you can get them only with the help of various foods.
The first group includes arginine, alanine, asparagine, tyrosine, glycine, proline, glutamine, glutamic acid, aspartic acid, cysteine, and serine. The essential ones include valine, leucine, isoleucine, lysine, tryptophan, threonine, methionine, phenylalanine, histidine.
This information will help you understand what a complete protein is. Only protein that contains a complete set of amino acids is considered as such. Why does a person need a complete set? The fact is that we need protein as such precisely as a source of amino acids. Only the protein broken down to amino acids is used by the body as a structural material.
The assimilated amino acids formed during the breakdown of the "foreign" protein will be used for the synthesis of the body's own proteins - tissues, hormones, enzymes, cellular organelles, etc.
So, vegetable protein - defective protein... It is depleted in essential amino acids and does not contain a full range of compounds necessary for humans. That is why vegetarian athletes need to have a clear idea of which foods contain certain amino acids in order to create a complete protein diet by “mixing” various plant protein sources (source - NCBI - National Center for Biotechnology Information).
Protein content in different foods
You can often hear from representatives of the fitness community that among noteworthy foods high in protein, there are only turkey and chicken breast. In fact, this is far from the case.
A large amount of protein is also found in by-products - in particular, in chicken stomachs (17 g per 100 g of product), in beef liver (18-20 g per 100 g of product).
Bovine testes are perfect for people without prejudice - the protein content in them is 13 grams per 100 grams of product. Beef kidneys deserve a mention - 15.2 g of protein per 100 g of product. Given the difficult economic situation in the country, it would be foolish to ignore such affordable protein sources.
Do not forget that the chicken carcass consists not only of the breast - the legs and thighs are not much inferior to this part in terms of protein content - about 16 and 20 g versus 23-27 in the breasts, respectively.
Meat
Finally, let's move on to the meat itself. The most common types of the latter in the Russian Federation are pork and beef.
When it comes to pork, many fitness experts angrily wrinkle their noses when advising that it be removed from the diet. And completely in vain! The protein content in lean pork is 19.4 g of protein per 100 g of product, with a low fat content - only 7-9 g. Let's not forget that choosing and cooking pork is much easier than beef. In addition, lean pork will help athletes:
- easier to assimilate proteins and carbohydrates, improve the delivery of oxygen to muscles due to the content of vitamins B1 and B6 in it;
- optimize metabolism and energy supply, increasing endurance during exercise, which is facilitated by vitamin B3;
- improve protein metabolism, excitability of muscle tissue and accelerate muscle growth due to vitamin B2.
It is equally important that pork fat, unlike beef fat, is more useful for the cardiovascular system.
Let's move on to the beef. The most preferred source of protein is the tenderloin of this type of meat. It contains about 19 g of protein per 100 g of product. As you can see, nothing fancy - however, it is believed that beef is a preferred source of protein than pork. Objectively, this statement does not correspond to reality (source - the book "Dietetics: A Guide for Physicians", Ed. By A. Yu. Baranovsky. - St. Petersburg: Peter, 2008).
One cannot fail to mention such a high-quality type of protein as fish protein. Red fish or white is not that important. Hake (16 g protein per 100 g), perch (18.5 g) or cod (17.5 g) contain the same high-quality protein as pink salmon (21) or salmon (21.6).
Eggs
Let's not forget to mention egg white - easily digestible, it contains a full spectrum of amino acids, rich in branched chain amino acids (BCAAs). One chicken egg holds 3-7 g of protein on average, depending on the category.
The sources of protein are listed above, as it is not difficult to guess, these are animal proteins.
Their feature is the almost complete absence of carbohydrates in 100 g of the product - in other words, they consist of fat, water and protein.
On the one hand, this is a plus for those who adhere to a high-protein diet with limited carbohydrates in the diet. On the other hand, no one canceled the human need for fiber. At least people living in the European part of Russia need it. And here plant sources of protein, especially cereals, come to our rescue.
Cereals
When talking about balanced sports nutrition, buckwheat and oatmeal always appear. And this is no coincidence - the first contains 12.6 g of protein per 100 g of the product, the second - 11 g, and there and there about 60 g of carbohydrates with a low fat content (less than 5 g). And although the protein in these cereals is inferior in amino acid composition, with the parallel use of animal sources of protein, cereals perfectly complement the diet, becoming a source of fiber and energy.
To be fair, let's make a remark. There is not so much fiber in cereals. The best source is fibrous raw vegetables. Do not forget that consuming large amounts of animal protein requires the inclusion of additional sources of fiber in the diet.
The benefits and harms of each type
It's strange to talk about the dangers or benefits of any kind of protein, but some of the nuances should be mentioned. The fact is that our body, as a result of evolution, has adapted to the use of only certain protein structures.
Unaccustomed to us sources of protein in varying amounts produce metabolites that can harm or slow down progress in achieving one degree or another.
This primarily concerns plant proteins and, in particular, soy products. Soy protein contains amino acids that the body converts into phytoestrogens. These compounds lead to a slowdown in the growth of strength indicators, the appearance of female body fat, and with prolonged use, they can cause gynecomastia.
Note: Another product containing phytoestrogens is brewer's yeast, which is also sometimes used by athletes due to its high protein content.
But this does not mean that you do not need to eat vegetable proteins - it is enough to select the right sources and limit the total intake to 15-20% of the total protein.
Unfortunately, animal protein is also not all right. The protein found in red meat contains D-carnitine and other transport amino acids in its structure. When they enter the body along with adipose tissues, they extract harmful and useful cholesterol from them. The first is rapidly metabolized into cholesterol plaques, which have an extremely negative effect on the health of arterial vessels. Such deposits are especially dangerous for athletes over 35 years old.
Conclusion
For complete protein synthesis, we need a full spectrum of amino acids. We get it from animal protein sources or by alternating between different vegetable protein sources. Which path you choose depends only on you. The result of a competent protein intake is a healthy complexion, strong nails, healthy skin and hair, a low percentage of body fat, and good health. Treat your diet responsibly! Be healthy!
