What are proteins?
How much you need to eat a day?
Whey & Plant-based proteins, what is the difference?
Who will benefit from taking protein powder?
Proteins are macro-molecules (large, complex molecules).
They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains.
There are 20 different types of amino acids that can be combined to make a protein.
The sequence of amino acids determines each protein’s unique 3-dimensional structure and its specific function. (1)
Proteins perform many functions within the body
- Catalysing metabolic reactions
- DNA replication
- Antibodies that bind to specific foreign particles, such as viruses and bacteria, to help protect the body.
- Transporting molecules from one location to another for example Ferritin.
There are many sources of proteins in the diet: meat, fish, eggs, dairy, legumes, nuts and seeds.
Different foods contain different amounts and different combinations of amino acids.
In our busy and active lifestyle, it is very easy to rely on simple carbohydrates as a main source of food.
I always recommend balancing macronutrients intake (i.e. protein, fat and carbohydrate).
Eat a balanced diet in order to give your body the best support.
Many people, include me, add to their breakfast or after a workout a protein powder.
As an easy, convenient & quick way to consume more proteins for a healthy balanced diet.
An optimal diet is a whole-foods, plant-based diet that is naturally low in animal protein, harmful fats and refined carbohydrates.
Little or no red meat; mostly vegetables, fruits, whole grains, legumes and soy products in their natural forms;
very few simple and refined carbohydrates such as sugar and white flour;
and sufficient “good fats” such as fish oil or flax oil, seeds and nuts.
A healthful diet should be low in “bad fats,” meaning trans fats, saturated fats and hydrogenated fats. more quality and less quantity.
Quality plant-based protein powders
Organic Whey Protein
Quality plant-based protein powders are a good choice!
Because they provide naturally important micronutrients vitamins, minerals and phytonutrients such as polyphenols, saponins, and prebiotic carbohydrates that facilitate many functions including energy release from the macronutrients.
Organic Whey Protein: I recommend making sure it is organic and from grass–fed, free–range cows/ sheep.
Whey has a high Protein Digestibility Corrected Amino Acid Score (PDCAA) rating, this is a method for measurement of the protein value in human nutrition.
However combining, for example, pea and rice proteins together provides a complete protein resulting in an equivalent PDCAA score to that of whey.
Soy protein also rated high on the PDCAA scale.
How many proteins do we need to eat every day?
The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram body weight per day in adults and is based on estimates of need.
This equates to approximately 56g/day and 45g/day for men and women aged 19-50 years respectively.
For who that exercise that amount is higher
The International Society of Sport Nutrition suggests that exercising individuals ingest protein ranging from 1.4 to 2.0 g/kg/day.
Individuals engaging in endurance exercise should ingest levels at the lower end of this range, individuals engaging in intermittent activities should ingest levels in the middle of this range, and those engaging in strength/power exercise should ingest levels at the upper end of this range.
For conclusion, be mindful with your eating choice, check the ingredient of the protein you choose and combine in your diet plant-based protein as part of the healthy balanced diet.
My name is Pazit, I’m a registered Naturopath N.D. , MNNA (a member of the Naturopathic Nutrition Association), Herbalist, Aromatherapist and Bach Flower remedies therapist based in London.
www.pazbynature.com Health & Wellness Blog includes travel inspiration, healthy food and natural remedies.