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Since all vital processes require amino acids, protein has an indispensable place in our nutrition. The primary role of proteins is to provide the necessary amino acids for the synthesis of new proteins.
Proteins play a highly significant role in managing cellular signals in the body, creating glycemic and thermogenic effects, and most importantly, achieving satiety. Especially when compared to fats and carbohydrates, protein is a macronutrient with a higher satiety effect.
When a protein-containing food is consumed, many signals go to the brain via peripheral organs. These signals; insulin released in response to the absorption of nutrients, neuropeptides found in the intestine, metabolic hormones, and amino acids in the blood, are just a few of these complex signals.
What is Quality Protein?
We obtain the proteins we take from the outside from animal and plant-based foods. The quality, types, and amounts of proteins in these foods differ from each other.
In terms of digestibility, the most suitable are those we obtain from eggs, meat, milk, and similar animal-based foods. 91 – 100% of the protein in these foods, 79 – 90% of the protein in grain products, and 69 – 90% of the protein obtained from dry legumes are digested. In terms of usability, chicken egg is the exemplary 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% of it turns into body protein.
Animal-based proteins are at a sufficient level in terms of essential amino acids. In plant-based proteins, which we classify as low-quality protein, some essential amino acids are found to be insufficient, and their digestion is also difficult. 40% of plant-based proteins can be used.
In the 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 proteins taken with a mixed diet is used to provide energy and is broken down. A small part is used in protein synthesis.
Animal-based proteins can cause cardiovascular diseases in humans when consumed excessively due to the saturated fat and cholesterol they contain.
They are also economically more expensive compared to plant-based proteins. When we eat plant-based foods by mixing them with each other, we can meet the essential amino acid that is limited in one of the foods from the other food.
Eating grains and dry legumes or milk derivatives together is more beneficial in terms of consuming essential amino acids adequately. Excessive consumption of meat causes an increase in blood acidosis during loads, ultimately leading to fatigue. Due to the alkalizing effect of milk, this probability is lower when using milk protein.
How Much is the Daily Protein Requirement?
The daily protein requirement may vary according to body structure and some special situations. The daily requirement of a healthy person is about 0.8 – 1.2 grams per kilogram.
This rate increases in disease states, in children, during growth periods, and in people doing sports. The fact that protein use in athletes increases compared to non-athletes stems from the occasional use of protein in providing energy, increased breakdown during sportive loads, and targeting an increase in body mass. The requirement can also be changed by the type of exercise, working time and intensity, and the characteristic of the sport performed.
Protein intake of 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 branches meets the requirement. In other words, it is sufficient to meet 12 – 20% of the daily energy requirement from protein. About 10 grams of protein to be given additionally in a day is sufficient for muscle development on the condition of training. The synthesis and breakdown of protein in the body are in balance.
If the breakdown of amino acids and proteins to obtain energy increases, the balance is disrupted. During exercises, the rate of protein breakdown in the body increases. If the total amount of energy taken is above the requirement, even if protein is taken inadequately, the amino acid balance will not be disrupted since protein breakdown for energy needs will decrease.
When energy intake is inadequate, since the taken protein will be used to obtain energy, the amino acid balance is disrupted even if the amount of protein in the diet is sufficient. In storing protein in the body, low protein intake is more effective than high protein intake.
In cases where adequate protein cannot be taken with the diet (in weight sports with weight problems such as weightlifting, boxing, wrestling, judo, during intense training periods, in athletes suffering from loss of appetite), ready-made protein powder can also be used. However, the amount of this ready-made protein taken in addition to the daily diet should remain within the daily requirement.
If we give an example of a male athlete weighing 70 kg doing weightlifting sports; the daily protein requirement of this athlete is about 70 kg x 2.3 g / kg / day = 160 grams. Assuming that he meets 120 grams from his daily diet, the amount of protein he will take from the outside as ready-made protein powder or otherwise should be about 40 grams.
What are the Situations That Can Occur in Inadequate Protein Intake?
Protein deficiency occurs when the protein taken with the daily diet does not meet the requirement in terms of amount 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 is forced to use the protein in its own tissues. Growth slows down and stops, body weight decreases, weakness, anemia, and edema (swelling) occur. Since antibody production decreases, resistance to diseases decreases, and recovery is delayed. The use of nutrients such as iron, calcium, and vitamin A decreases.
- Feeling hungry constantly,
- Inability to sleep,
- Constant fatigue,
- Getting injured very frequently,
- Hair loss,
- Getting sick very frequently,
- Conditions such as muscle and joint pain are observed as a result of inadequate protein intake.
Things to Consider in Protein Consumption
Although protein has numerous benefits, low-carbohydrate, high-protein diets frequently applied today make it difficult to maintain energy balance. However, it is known that weight loss is facilitated with a diet containing moderate carbohydrates and normal levels of protein. This type of diet is healthier and more applicable.
The source of protein is also an effective factor in energy expenditure. Compared to plant-based proteins, animal-based proteins stand out with their essential amino acid content.
As it is known, nutrition and diet are personalized. Although every 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; calcium excretion from urine increases and a negative calcium balance may occur. Protein consumption should be at a normal level for calcium balance and bone health.
What are the Foods Containing Protein?
- Egg
- Lean beef
- Lean lamb meat
- Turkey meat
- Chicken
- Fish
- Dry Beans
- Chickpeas
- Peas
- Mushroom
- Chia Seed
- Flaxseed
- Cheese
- Yogurt (home-fermented)
- Kefir
- Milk
What are Vegan Protein Sources?
Vegan foods rich in protein and containing variety:
Quinoa: There is about 4 grams of protein in 100 grams of cooked quinoa, and quinoa protein contains a complete protein source containing 22 basic amino acid types.
Legumes: Lentils, chickpeas, peas, dry or fresh beans, which contain between 7-10 grams of protein per 100 grams, appear as rich protein sources.
Tofu: There is 8 grams of protein in 100 grams of this food, which is produced from soybeans and whose consumption is becoming increasingly widespread in our country. The advantage of tofu is that it can be consumed in many ways.
Nuts and seeds: Foods such as hemp seed, flaxseed, almonds, walnuts, pumpkin seeds, pistachios, cashews are enjoyable protein sources to consume as well as being important.
Chia seed: Just 1 tablespoon of chia seeds contains about 2 g of vegan protein. This seed can be sprinkled on all kinds of sweet and savory foods, breakfasts, and salads. Since they contain soluble fiber and give consistency to water, they can be used instead of eggs in the vegan kitchen.
Buckwheat: Buckwheat, which has 5 grams of protein in 100 grams, is also a good source of fiber. This grain, which is gluten-free despite having wheat in its name, can be consumed in various ways.
Oats: Oats and their products, which take up an increasing amount of space on breakfast tables, contain 10 grams
