In this article about what proteins are and what they do: Proteins are extremely popular among athletes. Protein shakes and protein bars are quite popular. However, everyone needs proteins, and they can also be obtained from everyday food. Therefore, we explain what proteins are, what their function is, and provide nutritional advice. Are you ready to read along?
What are proteins and what do they do explained
What are proteins?
Proteins are one of the three macronutrients that provide energy to the body. They deliver calories (energy) and amino acids (building blocks). Proteins consist of chains of amino acids, which can occur in different chemical compositions. The amino acids in proteins can be seen as the building blocks of body cells. Some are produced by the body itself, while others come from food. Here, a distinction can be made between animal and plant proteins. Animal proteins can be obtained from meat, fish, milk, cheese, and eggs, while plant proteins come from grain products, legumes, and nuts.
What is the function of proteins?
The most well-known function of proteins is that of building blocks for your cells. They not only build, protect, and repair muscle tissue but all types of tissue in our body. Additionally, proteins transport nutrients and are involved in various processes in the body. For example, enzymes are proteins that ensure that various substances are converted into other substances. They also play a role in sending signals in your brain via neurotransmitters and provide energy to the body.
A protein-rich diet
On average, it is advised to maintain 0.8 grams of protein per kilogram of body weight. However, the exact protein requirement also depends on age and circumstances. For instance, someone who is injured needs more to rebuild tissue, and children and adolescents need more to grow. It is important to obtain as much of your protein requirement as possible from natural food. There are diets that replace an entire meal with a shake. Of course, you will lose weight because your calorie intake is significantly lower than normal. However, you miss essential nutrients such as vitamins and minerals that are present in 'regular' food. There is also the misconception that animal protein is better than plant protein. Animal proteins do indeed contain more essential amino acids than plant proteins, but plant proteins also contain important amino acids, just in a different composition. Therefore, you can obtain your protein intake from both types of proteins. A protein shake or protein bar can be added to your diet as a snack, but do not see it as a meal replacement. Want to know how much protein is in a product? Then take a look at the label of a product!
Everything at a glance
Proteins are, alongside carbohydrates and fats, an important source of nutrition for the body. They consist of energy and amino acids. The body produces some of these amino acids itself, but others must be obtained from animal and plant proteins. Proteins are indeed important for athletes as they help in the building, protection, and recovery of muscle tissue, but they have many more important functions for everyone. They are involved in regulatory processes in the body such as hormone balance, nutrient transport, and the signaling of neurotransmitters. It is advisable to meet your protein needs as much as possible through food (0.8 grams per kilogram of body weight). Protein shakes and protein bars can be added to the diet, provided they are snacks and not meal replacements.
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