Protein & Amino Acids

Now a days we hear a lot about protein, but what it is Protein and why amino acids are always connected to the word protein?

So today i‘m gonna talk with you about protein and amino acids and try to cover all the questions you may have.

What exactly is Protein?

In a quick resumed proteins are large complex molecules that play many critical roles in the human body. They do of the work in cells and are required for the structure function and regulation of body's tissues and organs.

Now going into a deeper look;

Our body needs dietary protein to supply amino acids for the growth and maintenance of our cells and tissues. Our dietary protein requirement changes throughout life. The European Food Safety authority (E.F.S.A) recommends adults consume at least1 g of protein per body weight per day (e.g. 80 g for a 80 kg adult). Plant and animal based proteins vary in their quality and digestibility, but this is not usually a concern for most people if their protein meets their needs. We should aim to consume protein from a variety of sources that benefits our health.

What proteins are made of?

Proteins are made of many different amino acids linked together. There are 20 different amino acid building block commonly found in plants and animals.

A typical protein is made up of 300 or more amino acids and the specific number and sequence of amino acids are unique to each protein.

Amino acids can be arranged in millions of different ways to create a entire protein. Depending on the number and sequence of amino acids, the resulting protein will fold into a specific shape. This shape is very important as it will determine the protein function (e.g. muscle or enzyme). Every species including humans, has it,s own characteristic proteins.

Amino acids are classified as either essential or non-essential. As the name suggests, essential amino acids cannot be produce by the body and therefore must come from our diet. In other side, non-essential amino acids can be produced by the body and therefore do not need to come from diet.

What do protein does do for the body?

Our bodies are made up of thousands of different protein, each with a specific function.

They make up the structural components of our cells and tissues as well as many enzymes , hormones and the active proteins secreted from immune cells.

These body proteins are continually being repaired and replaced throughout our lives. This process (know as 'protein synthesis') requires a continuous supply of amino acids. Although some amino acids can be recycled from breakdown of old body proteins, this process is imperfect. This means we must eat dietary protein to keep up with our body's amino demand.

As protein is essential for cell and tissue growth, adequate intake of protein is particular important during periods of rapid growth or increased demand, such as childhood, adolescence, pregnancy and breastfeeding.

Is there a difference between animal and plant based proteins?

Booth animal and plant based foods can be rich sources of protein. But do they have the same quality?

The quality of a protein can be defined in many ways; however, all definitions relate to the distribution and proportion of essential and non-essential amino acids they contain. in general animal based proteins are of higher quality as they contain higher proportions of essential amino acids compared to plant based proteins.

There is a common misconception that plant based protein completely lack certain essential amino acids. In fact , most plant-based proteins will contain 20 amino acids but tend to have a limited amount of certain essential amino acids, known as there limiting amino acids.

This ,means, if a small number of plant foods are consumed as the only protein sources, they are unlikely to supply enough essential amino acids to meet our requirements.

For people who consume little to non animal based foods, such as vegans or vegetarians, it is important that they consume protein from from sources with complementary limiting amino acids.

For example, consuming rice ( limited in lysine and thiamine but high in methionine) and beans (limited in methionine, but high in lysine and thiamine), will provide complementary amino acids that will provide complementary amino acids requirements.

Now you have better idea about protein and amino acids and how they link together you can understand why protein has long been associated with athletic performance.

Protein plays a key role in helping to repair and strengthen muscle tissue after exercise.

Although protein is critical for building muscle, tom maximize the benefits it should be considered, in the context of whole diet, which includes the right amount of carbohydrates, fats, vitamins and minerals.

Optimum protein intake will depend on the type (e.g. endurance or resistance training), duration and intensity of exercise, with more not always being better. A protein intake of 1.4g to 2g per kg body weight a day(e.g. 98g-140g per day for a 70kg adult) is thought to be sufficient to meet the needs for most exercise individuals. Athletes should aim to achieve protein intakes through consuming a balance diet with protein, with protein supplements being used for individuals who need to keep protein high but limit total calorie intake.

To conclude what i have presented, protein is essential for life, it supplies the essencial amino acids needed for the growth and maintenance of our body cells and tissues.

Our requirement for protein depends on our stage of life.

As we eat foods and not nutrients, we should choose protein-rich foods that not only provide essential amino acids but also support a healthy and sustainable diet.

"The Iberian Wolf"