Since all vital processes need amino acids, protein has an indispensable place in our diet. The primary task of proteins is to provide the amino acids necessary for the synthesis of new proteins.

Proteins play an important role in the management of cellular signals in the body, in creating glycemic and thermogenic effects, and most importantly in reaching satiety. Protein is a macronutrient with a greater satiety effect, especially when compared to fat and carbohydrates.

When a protein-containing food is consumed, many signals go to the brain via peripheral organs. These signals are; Insulin released in response to the absorption of nutrients, neuropeptides in the gut, metabolic hormones and amino acids in the blood are some of these complex signals.

What Is Qualıty Proteın?

We obtain the proteins we take from outside from foods of animal and vegetable origin. The quality, variety and amount of proteins in these foods are different from each other.

The most suitable in terms of digestibility are those that we obtain from foods of animal origin, such as eggs, meat, milk and similar. 91-100% of the protein in these foods, 79-90% of the protein in grain products, and 69-90% of the protein obtained from legumes is digested. In terms of availability, chicken egg is an example protein, 98% of it is used by the body.

Protein obtained from meat, fish, milk and their derivatives is considered good quality protein. 75 – 80% is converted into body protein.

Proteins of animal origin are sufficient in terms of essential amino acids. Some essential amino acids are found to be insufficient in plant-derived proteins, which we classify as low-quality protein, and they are difficult to digest. 40% of plant-derived proteins can be used.

In case of high-quality protein intake such as egg albumin and casein, the amino acids taken are largely used in protein synthesis. A large part of the amino acids obtained from the proteins taken in a mixed diet is destroyed by using them for energy supply. A small portion is used in protein synthesis.

When animal-derived proteins are consumed excessively because of the saturated fat and cholesterol they contain, they can cause cardiovascular diseases in humans.

They are also economically more expensive than plant-derived proteins. When we eat plant-based foods by mixing them with each other, we can meet the essential amino acid limited in one of the foods from the other nutrient .

Eating grains and legumes or milk derivatives together is more beneficial in terms of adequate consumption of essential amino acids. Excess consumption of meat causes an increase in blood acidosis and ultimately fatigue. Due to the alkalizing effect of milk, this probability is lower in the use of milk protein.

How Much Is The Daıly Proteın Requırement?

Daily protein requirement may vary according to body structure and some special conditions. The daily requirement of a healthy person is 0.8 – 1.2 grams per kilogram.

This rate increases in cases of illness, in children, in growing ages and in people who do sports. The increase in the use of protein in athletes compared to those who do not do sports is due to the use of protein from time to time for energy supply, the increase in destruction in sports loads and the targeting of increase in body mass. The type of exercise, duration and intensity of the exercise and the nature of the sport can also change the requirement.

It meets the protein intake requirement at 2.0 – 2.3 g / kg /day in strength sports (weightlifting, shot put, hammer etc.) and 1.5 – 2.0 g / kg / day in other sports. In other words, it is sufficient to meet 12-20% of the daily energy requirement from protein. An additional 10 grams of protein per day is sufficient for muscle development, provided that you train. The production and breakdown of protein in the body is in balance.

If the breakdown of amino acids and proteins increases to obtain energy, the balance is disturbed. During exercise, the protein breakdown rate in the body increases. If the total amount of energy taken is above the requirement, if the protein is taken insufficiently, the amino acid balance will not be disturbed since protein breakdown will decrease for the energy need.

When the energy intake is insufficient, the amino acid balance is disturbed even if the amount of protein in the diet is sufficient, since the protein taken will be used to obtain energy. Low protein intake is more effective than high protein intake for protein storage in the body.

In cases where sufficient protein cannot be obtained from the diet (weight sports such as weightlifting, boxing, wrestling, judo with weight problems, intense training periods, athletes suffering from loss of appetite), ready-made protein powder can also be used. However, this amount of ready protein taken in addition to the daily diet should remain within the daily requirement.

If we give an example of a male athlete weighing in 70 kg.; The daily protein requirement of this athlete is 70 kg. x 2.3 g/kg. / day = 16 0 is far grams. Considering that he meets 120 grams of his daily diet, the amount of protein he will take from outside as protein powder or otherwise should be 40 grams.

What Are The Condıtıons That May Occur Wıth Insuffıcıent Proteın Takıng?

Protein deficiency occurs when the protein taken in the daily diet does not meet the requirement in terms of quantity and quality, among the reasons, poor economic conditions, unbalanced nutrition, some diseases (absorption disorders, kidney and liver diseases, etc.) can be counted.

In long-term deficiencies, the body has to use the protein in its own tissues. Growth slows and stops, body weight decreases, weakness, anemia and edema (swelling) occur. As the production of antibodies decreases, resistance to diseases decreases and recovery is delayed. The use of nutrients such as iron, calcium and vitamin A decreases.

  • Feeling constantly hungry,
  • Can’t sleep,
  • Constant tiredness,
  • Getting injured too often
  • Hair loss
  • Getting sick very often
  • Conditions such as muscle and joint pain are observed as a result of insufficient protein intake.

Thıngs To Be Consıdered In Proteın Consumptıon

Although protein has numerous benefits, low-carb, high-protein diets that are commonly practiced today; makes it difficult to achieve energy balance. However, it is known that weight loss is facilitated by a diet that contains moderate carbohydrates and normal levels of protein. This type of diet is healthier and more viable.

The source of protein is also an effective factor in energy expenditure. Compared to vegetable proteins, proteins of animal origin stand out with their essential amino acid content.

As is known, nutrition and diet are personal. Although each individual’s energy and protein needs are different; In terms of bone and muscle health, it is very important to distinguish the amount of protein intake. When excessive protein is consumed; Increased urinary calcium excretion may result in a negative calcium balance. Protein consumption should be at a normal level for calcium balance and bone health .

What Are Proteın Contaınıng Foods?

  • Egg
  • lean beef
  • lean lamb meat
  • Turkey meat
  • Chicken
  • Fish
  • Haricot bean
  • Chickpeas
  • Peas
  • Mushrooms
  • Chia Seed
  • Flaxseed
  • Cheese
  • Yogurt (home fermented)
  • Kefir
  • Milk

What Are Vegan Proteın Sources?

Vegan foods rich in protein and containing variety:

Quinoa: It contains a complete protein source, containing 22 essential amino acid types of quinoa protein, of which there are 4 grams of protein in 100 grams of cooked quinoa.

Legumes: Lentils, chickpeas, peas, dried or green beans, which contain 7-10 grams of protein per 100 grams, are rich sources of protein.

Tofu: There are 8 grams of protein in 100 grams of this food, which is produced from soybeans and is becoming increasingly popular in our country. The advantage of tofu is that it can be consumed in many ways.

Nuts and seeds: Foods such as chin, flax seeds, almonds, walnuts, pumpkin seeds, pistachios, cashews are important protein sources as well as enjoyable to consume.

Chia seeds: Just 1 tablespoon of chia seeds contains about 2 g of vegan protein. This seed can be planted on all kinds of sweet and salty foods, breakfasts, salads. They can be used instead of eggs in vegan cuisine, as they contain soluble fiber and add consistency to water.

Buckwheat: Buckwheat, which has 5 grams of protein per 100 grams, is also a good source of fiber. Although it has wheat in its name, this grain, which is gluten-free, can be consumed in various ways.

Oats: Oats and their products, which are increasingly taking place on breakfast tables, contain 10 grams of protein per 100 grams.

Whole wheat rice: Although it has a large amount of carbohydrates, this type of rice contains around 4% protein and plenty of fiber.

Cereals: Unusual grains such as spelt, tambourine, amaranth, sorghum are also rich in protein and add color to the kitchen.

Vegetables: Vegetables that contain a significant amount of vegan protein include asparagus, avocado, broccoli, brussels sprouts, spinach, kale, cauliflower and sweet corn.