Previously, proteins in the diet mainly for bodybuilders and performance athletes a theme. Today, almost every food at the supermarket, a Pendant with lots of extra protein. Manufacturer of ready-to-protein breads, cereals, mixes for athletes and even in front of nut-Nougat-creams has made of the Trend Holding. However, how useful the protein is really? And what is the nutrient causes in the body? The most important questions and answers in an Overview.
1. What exactly is Protein anyway?
Proteins are an important part of the diet and are composed of long chains called amino acids. Some of these amino acids the body cannot produce itself – these are called essential amino acids. You need to be regularly taken with food. During digestion, the body breaks down a Protein into individual amino acids.
For the body, proteins perform two important tasks:
Proteins (proteins), fats, and carbohydrates contain different amounts of energy. A gram of fat has more than twice as many calories as a gram of Protein. Also, alcohol is an energy carrier.
Calorie content of the macronutrients:
Source: Max Rubner-Institut/bomb calorimetry, and nutrition labelling
2. What exactly is it with the essential amino acids to?
The body requires 20 different amino acids to the body’s own buildup of Protein. Nine of them can not be formed in the body itself. It is therefore particularly important to you about the food. The nine essential amino acids, the mean isoleucine, leucine, lysine, methionine, phenylalanine, threonine, Tryptophan, valine, and for infants histidine (in mother’s milk included). Earlier it was essential “essential”.
3. What do I need to eat Protein?
Proteins are stuck, for example, in animal products such as meat, fish, milk, cheese, cottage cheese and eggs. Also, many plant foods are rich in Protein for example legumes, such as lentils, peas or soya. Oatmeal, soy drinks, Tofu, walnuts and wholemeal bread are also good Protein supplier.
The protein content of individual foods in the Overview:
Source: DGExpert, Monica-Set List
4. Does it matter whether I animal or vegetable proteins to eat?
Protein does not equal Protein: animal and vegetable proteins differ in the composition of the amino acids and their bioavailability. The bioavailability is a measure of how quickly and extensively the individual substances from the body are absorbed.
Animal proteins generally contain all the essential amino acids. (see point 2). In the case of plant foods that is not often the case. The experts of the German society for nutrition (DGE) therefore recommended to combine plant-based foods specifically to eat, for example, lentils with rice, or Pea soup with bread. This is to ensure that the body is supplied with all the important amino acids. “Grain is poor in lysine, threonine and Tryptophan but rich in methionine. Legumes are poor in methionine, but rich in threonine and Tryptophan,” writes the DGE.
The bioavailability of plant-based foods can also be improved – for example, by Heating or germs.
5. How much Protein my body needs?
The recommended protein intake depends on the body weight. Adults between 19 and 65 years of age should take the day to 0.8 grams of Protein per kilogram of body weight. A 60-kilogram woman needs, therefore, 48 grams of Protein. In the case of a 80-kilogram man, it should be 64 grams.
In the case of older adults, the protein seems to change, but the Study on this subject is not very clear. The DGE has published in the year 2017, therefore, an estimated value for adequate protein intake. For persons over 65 years of age, he is at 1.0 grams per kilogram of body weight.
For children aged one to four years, the recommended intake is 1.0 grams/kilogram of body weight. In the course of Childhood and adolescence, the supply decreases to 0.8 grams, regardless of age and gender.
Pregnant and Nursing women need more Protein. For more information about published by the DGE here.
6. How do I get enough protein to be incorporated?
Through a balanced, varied diet. Studies suggest that most people reach the recommended protein intake – and even exceed them.
Instead of focusing on a single protein source, you should try to proteins from a variety of sources and to choose food that is natural. Many protein-rich foods have other favourable nutrients. Chickpeas and beans provide fiber; Nuts and fish like salmon healthy fatty acids.
7. I’m at the gym. I need Protein Shakes or food which are protein, sets artificially?
In athletes, the protein requirement is increased, but only for athletes. “Width athletes have substances, no more need for vitamins, minerals, amino acids, or protein”, it is from the consumer. “Normal food supply without any special effort, everything that the body needs.”
A width of the athletes, who trained four to five Times a week for 30 minutes at a moderate intensity.
8. Protein helps in weight loss?
Protein foods saturate-rich long and can help with weight loss. Especially in the first three to six months of a diet, a protein seems to be rich food to facilitate weight loss.
However, this advantage is finally: “With increasing duration of a diet rich in protein, the effect is smaller or disappears altogether,” writes the DGE. Why this is so, has not yet been finally clarified.
9. Too much Protein is harmful?
Too much Protein is especially for people with kidney problems, critical; renal function may continue to deteriorate. Adults absorb significantly more Protein than the recommended 0.8 grams/kilogram of body weight, you should talk with your doctor and drinking enough water. During the degradation of Protein, urea, to be excreted with the urine.
10. And what happens if I have too little protein to eat?
The body manages itself by dismantling the body’s own Protein, for example, from the muscles. This effect is undesirable and increases in the elderly the risk for falls and injuries.
Sources: German society for nutrition (DGE) / Institute for quality and efficiency in health care (IQWiG) / consumer
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