Human life and the state of the organism are completely dependent on how we eat and what foods we use. For normal life, we need a whole set of vitamins, minerals, trace elements and nutrients that are responsible for the work and health of internal organs. That is why the diet should be very diverse and balanced, include all sorts of foods that are rich in certain substances. However, among all their abundance, it is possible to identify the most important, those in which the body needs in the first place. These, no doubt, include protein, which we need no less water and air. Protein can be obtained from various products and in different quantities. Remember that you should never completely refuse protein foods, even if it contradicts the conditions of your diet or lifestyle. Not replenishing protein reserves, you jeopardize your health and body condition, so be sure to include protein foods in your diet, especially if you want to lose weight.
What is its role?
Why do we need protein? As mentioned earlier, protein is an essential component, without which our existence is impossible. What is the peculiarity of the protein and what is its role in the body. First of all, protein is the main source of protein, which is vital for our body. Proteins that get into it with food are a kind of vehicle that normalizes and takes part in all metabolic processes, digestion, and also in the process of energy production. With the help of proteins, the immune system is activated and the absorption rate of carbohydrates, fats and other substances increases. In short, proteins are directly involved in all processes in the body.
They are an organic building material that is contained in the cell walls, forms the basis of muscles and bone tissues, is present in internal organs such as the heart, kidneys and
Protein contribution to weight loss
The first thing that needs to be said when it comes to losing weight is that it is almost impossible without protein. The process of burning fat directly depends on this substance, and exactly where the energy will be taken from when losing weight. Protein helps to use fat deposits, and not muscle mass, so you not only lose weight, but you can significantly improve the condition of your muscles.
Another advantage of protein over other substances is the time of its assimilation. Protein is absorbed and digested by the body much longer, and a large amount of energy is expended on its processing, which also contributes to weight loss. Thus, in the assimilation of proteins, calories are expended more than they are consumed, and this is precisely the guarantee of weight loss.
Protein is a source of nutrition for the muscles, so if you want to increase your strength and endurance, to pump up muscles and give the body relief, you just need to consume enough protein, and, both vegetable and animal. They complement each other and improve the learning process. This provides another useful property of proteins, namely, the rapid and long-term quenching of hunger. They help regulate appetite and eliminate cravings for sweets, which is often a sign of a lack of protein in the body.
Where do you get protein from?
The main dose of proteins we get from food that we consume daily. In order for the body to function normally, we need both animal and plant proteins. Please note that animal proteins are complete, contain a large number of balanced amino acids, while vegetable proteins have a less balanced composition. But this does not mean that preference should be given to any one of the species. Only with the combination of proteins you can provide your body with all the necessary substances and avoid the deficiency or excess of certain amino acids contained in different types of protein.
Let us dwell in more detail on the question of where to get the protein. The most accessible and main sources of animal protein are meat, namely beef and pork, in which it is much more than in chicken, fish, cottage cheese, dairy and dairy products, and also cheeses. However, preference should still be given to fish, if your goal is weight loss, and not a set of muscle mass. As for vegetable proteins, they can be obtained from legumes, cereals, the leader in protein content among which is buckwheat, nuts, seeds, rye and wheat flour, as well as some vegetables and fruits, such as zucchini, mushrooms, potatoes, asparagus, avocado, figs and Brussels sprouts.
There is also a minimum rate of protein intake, in case of non-compliance with which your body may be subject to the development of various diseases. Even with dietary and nutritional restrictions, the daily amount of protein that enters your body should not be less than 60 grams. This is especially important during exercise and sports.
Protein and sport
Since protein is a natural building material that helps to restore muscle tissue effectively and quickly enough, it is not at all surprising that it is an essential component in the diet of people who play sports professionally. With protein, they increase muscle mass, as well as increase stamina and performance. The time of protein intake is important. If you are interested in muscle growth, then you need to replenish protein reserves after the end of the workout, but if you want to lose weight, then it is better to do this before starting to burn as many calories as possible during exercise.
Some professional athletes additionally consume protein in the form of protein shakes. They help to get the necessary protein in the case that nutrients and building materials consumed with food are not enough for the required level of muscle growth. Protein shakes can be prepared by yourself, or you can buy ready-made ones, which you can simply dilute with water and drink at the right time, before or after your workout.
No matter how useful proteins may be, they, like any other substance, must be consumed in moderation. It should be remembered that both a deficiency and an excess of protein in the body can lead to undesirable, negative consequences. With a lack of protein, a person feels weak and unwell, the energy for vital activity is consumed from internal stocks and muscle tissues. In addition, a protein deficiency reflects badly on the condition of the skin and hair, and in a critical case, it can even lead to muscle atrophy. As for the excess of proteins that may arise as a result of the abuse of protein foods, its consequences can be sleep disturbance, loss of appetite, irritability and impairment of the nervous system. Thus, you should always adhere to the recommendations of professionals and not violate the acceptable norms of protein intake, taking care not only of your body shape, but also of the state of the body.