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In sports where strength is important, a complete diet is just as important as active exercise. Because muscle requires a large amount of protein, protein-rich foods come first in an athlete’s diet. Or they are laboratory-created, but made from natural products, their substitutes. Such substitutes are protein compounds, i.e., different proteins.
Protein is one of the three main macronutrients (the other two are carbohydrates and fats) and is the most important nutrient for the human body. It consists of 20 amino acids and contains 1 calories per 4 gram.
The human body is able to synthesize only 20 of the 11 amino acids independently. The remaining 9 amino acids are derived from the protein present in the diet. These 9 amino acids are classified as irreplaceable, and the remaining 11 are said to be interchangeable because the body can synthesize them independently.
The importance of protein
Protein is a life-building substance. Its main function is to build, maintain and regenerate all muscles and tissues. It is involved in every tissue in the body and is involved in many functions in the body: digestion, blood clotting, immunity and hormone production (thyroid, insulin and estrogen etc.) and the protein our hair, is a key component in our skin and nails.
Another reason why protein is important is that it helps in satiety. Protein-rich foods keep you full longer because protein digestion takes longer than carbohydrates.
If you feel lazy or constantly hungry, it means you are not getting enough protein from your food source.
The predominance of protein
As mentioned above, protein is a macronutrient that is essential for the survival of the human body. In addition to its vital features, let us also list its advantages:
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Helps the body regenerate cells and create new ones;
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Maintains normal growth and development in children, adolescents, and pregnant women;
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Strengthens and restores immune function;
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It acts as a building block on bones, muscles, joints, skin, blood, enzymes, hormones;
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Easily increases muscle mass (in high calorie), loses fat (in calorie deficit), and increases strength;
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Reduces the feeling of hunger, calorie intake, fat formation, osteoporosis and increased blood pressure, the recovery period after injury;
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Increases brain function, sleep quality, bone density and joint strength.
Complete or incomplete proteins
Depending on the nutritional value of the amino acid composition of proteins, they are divided into complete or incomplete types. Complete proteins contain all 9 essential amino acids. Accordingly, defective proteins do not form a complete set of essential amino acids.
Examples of complete proteins:
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Animal protein: meat, fish, poultry, eggs, dairy products;
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Plant proteins: soy (tofu, tempe, soy milk), buckwheat, chia seeds.
Examples of defective proteins:
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Plant proteins: beans, nuts, seeds, cereals (oats, rice, wheat) and in small amounts, some vegetables and fruits.
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