What about vegetable proteins. Plant Protein Sources: Recommendations for Vegans. How to combine herbal products
Hi all. I continue to write articles for you, and I don’t know what number it is. But its name sounds like this: “Vegetable protein. Grocery list". Naturally, I will tell you what products it contains, how it differs from animal protein, and whether it is needed at all.
I will not say that protein is the basis of all living and non-living things. So, even in one way or another contain protein. But I will try to highlight only those that are leading in terms of indicators in this matter.
Is vegetable protein necessary?
As you know, any protein consists of a set of certain amino acids. Just do not ask which ones - the topic is very boring. So, these amino acids differ in certain products. And it would be quite logical to say that animal products are simply not able to provide us with all the necessary amino acids. And they, by the way, are interchangeable and irreplaceable. This is where vegetable protein comes in. In addition, plant foods are somewhat cheaper than animal foods. For example, a kilogram of rice is cheaper than a kilogram of chicken fillet. So think about it.
What is the difference between an animal and a plant?
The fact is that modern man has not yet adapted to animal food over those millennia of evolution: the alkaline environment of the mouth, unlike carnivores, which are acidic (this affects the primary processing of food), rapid wear digestive system with a large amount of animal food, the development of diseases, and indeed many more unpleasant moments.
For reference: digestion of vegetable protein takes half the time than animal protein. I mean complete digestion, and not the one that we are taught at school in biology classes - 2 hours. Animal proteins - a maximum of 8 hours (fatty meat), well, if you take an average, then vegetable proteins are twice as fast. So, about 4.
By the way, in ancient times there was torture. It consisted in the fact that the prisoner was fed only meat. I don’t know all the details, but the result is this: a person died for a long time and painfully - in terrible agony, as the source writes. Do you think this could happen to a person who eats only plant products? Look at - they live and enjoy life, although you won’t find a vegan bodybuilder among them during the day with fire. Something I deviated from the topic.
In short, in order to feel good, you need to know the "golden mean". Nutritionists advise in general to take a dish from plants as a basis, and as a supplement - meat, for example, or something else.
daily requirement
You know, so many studies and tests have already been done on this subject that you don’t know who to believe, because the difference is big. Some argue that an adult needs up to 120 grams of protein per day, others call a completely different figure - 60 grams. Studies of the third, in my opinion, generally reached the point of absurdity - 25 grams. Therefore, I will rely on my experience and knowledge.
The daily requirement (this is claimed by many athletes, coaches and manufacturers) is calculated as follows: 2 - 3 grams of protein per kilogram of its own weight. It turns out that with a weight of 80 kg, a person needs to eat (take the minimum) 160 grams. This is provided that the person leads an active lifestyle or. Naturally, for an ordinary person, this figure is somewhat lower. So it turns out that, in fact, the first researchers were right.
But I would like to advise you to use not only vegetable protein, but also animal. After all, I already said that they complement each other. In the case of sports, then 50% of the proteins should come from food, and the other 50% from sports nutrition. This applies more to bodybuilders who want to gain muscle mass, and bodybuilders who want to have a lean body.
Grocery list
I think I've already spoken out, and it's time to finally introduce you to protein-rich foods.
Generally speaking, the highest concentration of protein is in:
- legumes (lentils, peas, soybeans, beans and others);
- cereals (oats, rice, barley);
- seeds (sunflower, pumpkin);
- nuts;
- greenery.
But also do not forget about fruits and vegetables - they also contain enough protein, but not so much compared to the above list. Here is a table of fruits containing an average amount of proteins:
Name, quantity - Protein, grams
- Dried apricots (150 - 170 g) - 5.3
- Prunes (150 - 170 g) - 4.8
- Cherry (200 g) - 3.2
- Banana (1 piece) - 2.5
- Papaya (1 piece) - 2.3
- Kiwi (1 piece) - 2
I note that vegetable protein is absorbed regardless of the method of preparation. That is, the same product can be prepared in different ways (fried, steamed, boiled, and so on), but the protein still remains in approximately the same quantities. Another thing is vitamins that are lost during prolonged open heat treatment.
There is also information that avocado has a large amount of protein, but it is an infrequent "guest" on the shelves of our stores.
In addition, protein products (vegetable) can be whole dishes at once: vegetable soup, borscht, pea soup, porridge.
Well, I showed you what vegetable protein is, I also gave a list of products. Use the information for health, subscribe to blog updates and share the article with your friends. All the best, all the best to you, especially the mood.
Sincerely, Vladimir Manerov
Subscribe and be the first to know about new articles on the site, right in your mailbox.
Proteins perform the main plastic function in the body. Thanks to them, the construction of growing and reproduction of collapsing tissues takes place.
Proteins are made up of amino acids. Some of our body is able to produce itself, they are called interchangeable, while others are not, that is, they are irreplaceable.
Depending on the food consumed, there are proteins of animal and vegetable origin. There is also a special drug - protein, which is sold in pharmacies and health and sports nutrition stores.
Difference according to origin
How to understand what proteins should be consumed? The origin of proteins affects the amount of nutrients received. But their difference lies not only in this.
There is information that the main difference between animal and plant proteins is their amino acid profiles. Animal proteins, of course, are much more similar to ours, thus, they are absorbed more easily and faster than vegetable proteins. origins are somewhat compromised by their limited amino acid content.
According to the conclusions of the Harvard School of Public Health (HSPH), animal protein has a balanced combination of all amino acids, which is why it is called a complete protein, while plant protein is incomplete.
There are many additional factors that must be considered when analyzing proteins as the SPHA states: "Animal protein and plant protein are likely to have the same health effects."
Researchers at this school found that a six-ounce serving of grilled steak and salmon provides 38 and 34 grams of protein, respectively. But while steak also contains 44 grams of fat, salmon contains 18 grams. A cooked cup of lentils, meanwhile, offers less protein (only 18 grams) but less than one gram of fat.
But it is undeniable that origins have their advantages:
- they less oxidize our blood due to the greater amount of minerals in them;
- contain less impurities;
- contain less fat
- they do not contain harmful cholesterol;
- while eating plant foods, there is less stress on the liver and kidneys;
- are easily digested.
Animal protein
Food and Agriculture Organization senior nutrition officer Ellen Maulhoff (USA) says that especially in developing countries, fish and other meats, as well as eggs and milk, are an important source of high quality protein and micronutrients that are more difficult to obtain from plants. Other high value animal proteins are the water-soluble by-products of the cheese-making process.
The product's name | The amount of protein, grams |
Milk and dairy products |
|
Butter unsalted | |
Milk (3.2% fat) | |
Sour cream (fat content 25%) | |
Dietary sour cream (fat content 10%) | |
Kefir fat | |
Kefir low fat | |
Milk (fat content 2.5%) | |
Milk (fat content 1%) | |
Fat cottage cheese | |
Medium fat cottage cheese | |
Low-fat cottage cheese | |
Pork fat | |
Pork meat | |
Beef | |
Veal | |
Rabbit meat | |
Offal beef |
|
Pork offal |
|
Poultry and egg products |
|
Chicken eggs | |
sea bass | |
river perch | |
Mackerel | |
vegetable proteins
Soy products are one of the the best options in terms of vegetable proteins.
A 2007 Harvard School of Public Health study found that veggies like beans, nuts, and whole grains offer a wider array of healthy fiber, vitamins, and minerals.
The product's name | The amount of protein, grams |
White fresh | |
White dried | |
Chanterelles fresh | |
Butterfish fresh | |
Boletus fresh | |
White fresh | |
White dried | |
Chanterelles fresh | |
Orange | |
Jam (average) | |
Grape | |
tomato | |
Apple | |
Fruits and berries |
|
oranges | |
Grape | |
Gooseberry | |
tangerines | |
Black currant | |
Green peas | |
White cabbage | |
Potato | |
Red pepper | |
Tomatoes | |
Onion | |
How much protein is in buckwheat, other cereals and flour products
Love porridge? Or do you prefer bread to any dish? Then you should know how much protein is in buckwheat, rice, pasta, other cereals and flour products. We invite you to take a look at the tables below.
The product's name | The amount of protein, grams |
corn | |
Wheat, 1st grade | |
Wheat, 2nd grade | |
Wheat, premium | |
Wheat wallpaper | |
Rye wallpaper | |
seeded rye | |
barley |
in proteins
Good nutrition is achieved when various products are included in the diet, primarily of plant origin (vegetables, cereals, legumes, fruits, wild edible plants), as well as animals (meat and poultry, eggs, various dairy products, seafood). At the same time, the amount of proteins of animal origin should be about 55% of their total content in the diet.
So how much protein do we need? Experts recommend taking from 0.8 to 1 gram of protein for every kilogram of our weight. But the total amount should not be less than 40 grams.
Women should start consuming more protein in the second half of pregnancy and continue while breastfeeding. You should also increase the dose of protein with frequent stress and illness.
Protein deficiency
Protein deficiency does not occur suddenly. The disease can develop over years, from childhood. And the disease can be transmitted to the children of the patient.
Symptoms of protein deficiency in the body:
- excessive irritability;
- apathy;
- prostration;
- hypotension;
- muscle dystrophy;
- swelling that masks a decrease in body weight;
- hair loss of its elasticity and color fading.
Too much protein in the body
Excess protein tends to be converted into fat and glucose. As a result, a person's health worsens and performance decreases.
Symptoms of too much protein:
- loss of appetite;
- increased excitability of the central nervous system;
- an increase in the amount of adipose tissue in the liver;
- deterioration of cardio-vascular system, liver and kidneys;
- fragility of bones;
- the appearance of gout.
protein diet
We suggest that you familiarize yourself with examples of a protein diet menu separately for men and women, based on their average weight.
Sample Menu for Vegetarian Men assuming about 63 grams of protein per day
Meal time | Name of the dish | The amount of protein in grams |
1 bowl of oatmeal | ||
1 cup soy milk | ||
1 small bun | ||
2 slices wheat bread | ||
1 serving veggie baked beans | ||
5 ounces of tofu cheese | ||
1 serving brown rice | ||
1 serving broccoli | ||
Snack during the day | 2 tablespoons (about 20 grams) peanut butter | |
6 crackers | ||
Sample menu for female vegetarians, calculating about 52 grams of protein per day
Meal time | Name of the dish | The amount of protein in grams |
2 slices wheat toast | ||
2 tablespoons (about 20 - 25 grams) peanut butter | ||
200 grams of soy yogurt | ||
2 tablespoons (about 20 - 25 grams) almonds | ||
1 serving of lentils | ||
1 serving of bulgur porridge | ||
Snack during the day | 1 cup soy milk | |
It should be borne in mind that this diet is not intended for everyday nutrition. Such a menu can be used without harm to health during unloading days. It is also worth adhering to specific recommendations for men and women.
Many people think that plant foods do not contain protein. It's time to dispel this myth. We bring to your attention the top best plant sources of protein.
"Where to get protein"? - such a question is asked by athletes who adhere to a plant-based diet. Chicken breast with brown rice is praised on the Internet, but few people write about plant-based sources of protein. The fact is that people believe in the myth of “complete proteins”.
To be considered a "complete" protein, a product must contain all nine essential amino acids. Meat and fish are "complete" proteins, and many are sure that it is impossible without them. Plant-based proteins, meanwhile, are labeled second-rate and considered useless for building muscle mass. But is it true that you need to eat only “complete” proteins?
The answer is simple: no.
Your main task is to consume enough essential amino acids to protect the body from their deficiency. At the same time, nutritionists say that not all nine must be contained in one product.
In other words, a varied plant-based diet can fully meet the body's need for amino acids. Which proteins are better - vegetable or animal?
In general vegetable proteins and diets. Research has shown that people who avoid animal products for ethnic or religious reasons are less likely to develop heart disease, obesity, diabetes, and hypertension. And they also have a longer lifespan. These are all good reasons to add vegetable proteins to your diet. Pay attention to the following products:
Cereals
Although grains are called useless carbohydrates, they are an important element in the nutrition of athletes. Indeed, some cereals, like white and brown rice, contain little protein, only about 5 g per 100 g. But among the grains, there are those that are very rich in protein. For example, gluten or wheat gluten contains as much as 80 grams of protein per 100 grams. Gluten-containing foods can be converted into a complete protein when cooked with soy sauce.
Most cereals become complete proteins when combined with beans or vegetables. In addition to protein, grains contain fiber, B vitamins, and minerals such as iron and magnesium.
Here are some high-protein cereals: wild rice (14.7 g per 10 g), oatmeal (12 g per 100 g), couscous (9.2 g per 100 g).
nuts
Nuts are often viewed only as a source of omega-3 fatty acids, antioxidants, vitamins and minerals. But in addition, nuts are high in vegetable protein. 100 g of almonds and pistachios contain about 21 g of protein and relatively little saturated fat.
Raw or roasted nuts can be consumed as a quick snack, and nut butter is a great addition to breakfast.
Nuts contain less than 9 essential amino acids, but when combined with cereals like oatmeal or whole grain breads, they turn into complete proteins.
Legumes
Contrary to popular belief, peanuts belong to the legume family and are related to lentils, chickpeas, and soybeans. Although soybeans are the only complete protein in this family, peanut butter and hummus (chickpea paste) combined with whole grain bread or crispbread can compete with them.
Beans are valuable not only for their taste and variety, but also for their high content of proteins, fiber, B vitamins, potassium and calcium. And in combination with cereals, they saturate the body with all 9 essential amino acids.
These legumes are rich in protein and fiber: lentils (24g per 100g), peanut butter (24.8g per 100g), hummus (9.6g per 100g), chickpeas (20.1g per 100g) , soybeans (27.6 per 100 g), black beans (6 g per 100 g), beans (21 g per 100 g).
cereals
Among cereals there is the only representative of complete proteins. These are quinoa or quinoa seeds, which are called superseeds for their exceptional nutritional value. Quinoa is often mistaken for a grain due to the similarity in preparation and consumption. Quinoa is an excellent low-carb, low-calorie alternative to rice, containing 13g of protein per 100g uncooked seeds.
Highest Protein Grains/Seeds: Buckwheat (12g/100g), Hemp Seeds (31g/100g), Chia Seeds (17.5g/100g), Sunflower Seeds (22.3g/100g) and Seeds pumpkins (16.7 g per 100 g). Eat them with legumes like lentils or chickpeas to provide all the essential amino acids.
The daily protein intake for an adult is 70 g, for the elderly and pregnant women a little more than 80 g. Proteins are not synthesized in the body on their own, they can only be ingested with food.
When forming a diet, it is necessary to take this into account, and choose foods with a sufficient protein content.
It is important to know which foods contain large amounts of protein, since a deficiency of such a valuable substance leads to a violation metabolic processes, slowing down the excretory system, hormonal failure.
Most products have a mixed composition, which allows you to ensure that the body receives all the necessary vitamins, minerals and amino acids.
Foods that are high in protein.
However, often (with a weakened state, headaches, sleep disorders, metabolic disorders, etc.) there is a need to make up for the lack of proteins, in this case it is necessary to include in the diet products of plant and animal origin, which are dominated by protein compounds.
Vegetable protein improves metabolism, restores protective functions, and energizes.
What foods are high in vegetable protein?
Detailed information on the content of vegetable protein is presented in the table.
| Product name | Protein content in 100 g |
| Legumes | |
| Soya | 28 |
| Beans | 7 |
| Chichevitsa | 18 |
| Peas | 9 |
| chickpeas | |
| nuts | |
| Peanut | 26,3 |
| pistachios | 20 |
| Almond | 18 |
| Hazelnut | 15 |
| walnut | 15,2 |
| Cereals | |
| Buckwheat | 12.6 |
| durum wheat | 11,4 |
| Oatmeal | 10,8 |
| Vegetables | |
| Brussels sprouts | 9,6 |
| Spinach | 5,8 |
For the intake of all the necessary amino acids, it is recommended to eat animal products along with plant foods.
Animal food
Which foods are high in animal protein?
The exact amount of animal proteins is presented in the table.
| Product name | Protein content in 100 g |
| Meat and meat by-products | |
| Mutton | 21 |
| Veal | 23 |
| Pork | 19 |
| Beef | 23 |
| Chicken | 20 |
| Turkey | 23 |
| Liver (beef) | 18 |
| Liver (pork) | 19 |
| Liver (chicken) | 17 |
| Tongue (beef) | 14 |
| Tongue (pig) | 14,5 |
| Fish and seafood | |
| Mackerel | 18,5 |
| Tuna | 24 |
| Salmon | 26,5 |
| Pink salmon | 22 |
| Herring | 18 |
| Acne | 15 |
| Horse mackerel | 19 |
| Salmon | 18 |
| Trout | 17,5 |
| squids | 19 |
| mussels | 22 |
| Dairy | |
| Cottage cheese | 16 |
| Whole milk | 4 |
| Condensed milk | 7 |
| Cheese | 20-38 |
| Yogurt | 5 |
What foods have the most protein
Please note that not all protein-rich foods are created equal.
To ensure the intake of the required amount of protein compounds and not overload the body with unnecessarily heavy food, preference should be given to low-fat foods with a minimum amount of calories containing trace elements and minerals.
| What products containhealthy protein in large quantities | Amounts of protein per 100 g |
| Herbal Products | |
| Spirulina | 28 |
| Almond | 26 |
| Beans | 24 |
| Sesame | 20 |
| Lentils | 16 |
| Animal Products | |
| Chicken breast | 24 |
| Lean beef | 20 |
| Lean pork | 25 |
| Egg white | 7 |
| Crabs | 19 |
| Shrimps | 20 |
| Quail eggs | 5 |
It should be remembered which foods should be discarded, despite the protein content in large quantities. These are, first of all, processed meat, meat snacks, sausages in hot dogs. As a rule, they contain too much salt and fat, which minimizes the usefulness of such dishes.
Among all types of meat chicken breast considered the most preferred option. for those who want to lose weight, but do not want to limit themselves to hearty food. To maximize the preservation of nutrients, it is recommended to use it boiled or stewed.
The value of protein for the body
Protein as the main vital element is a source of strength and energy, contributes to a balanced metabolism, muscle mass gain.
In addition, proteins in the human body perform the most important functions:
- Hormonal. A significant part of the hormones are proteins. The intake of a sufficient amount of protein helps to stabilize the hormonal background.
- Construction. Participate in the formation of cells and intercellular substance.
- Regulatory. They are the main regulator of intracellular metabolic processes.
- Protective. Activate the protective functions of the body, participate in strengthening the immune system.
With insufficient intake of a complete protein, manifestations of serious deviations are noted: a decrease in immunity, hormonal disruptions, and disturbances in the functioning of the heart muscle.
According to experts, it is necessary to systematically control the content of protein compounds in the body, to be very careful about low-calorie diets.
However, you should also not overload the body with protein-containing foods., everything needs a golden mean and a competent, dosed approach.
Features of the protein diet. What is important to know
The protein diet is one of the most effective diets for weight loss. Information about which foods contain large amounts of protein is necessary when forming a protein diet.
The nutrition program includes food with a high protein content and a minimum amount of fat (fat-free cottage cheese, lean boiled meat or fish, nuts, legumes).
Minimizes intake of foods rich in carbohydrates and fats. The consumption of protein products enriches the body with proteins, while energy consumption occurs due to the burning of fats and carbohydrates that come in a limited amount, which, of course, contributes to the “melting” of extra pounds.
For the full functioning of the body, the presence of all food groups in the diet is necessary.
The Benefits of a Protein Diet
When maintaining shape with the help of protein-containing products, nutritionists note a number of positive points:
- high efficiency of such diets (for 2 weeks, weight loss from 5 to 7 kg);
- lack of a debilitating feeling of hunger;
- preservation of the obtained results (reduction of body weight) for a long time;
- a wide variety of dishes, thanks to the possibility of consuming products of plant and animal origin;
- the abundance of products recommended for consumption makes it possible to adhere to such a diet even for people with a modest income.
Disadvantages of a protein diet
With excessive enthusiasm for a protein diet, the body experiences an increased load. because protein foods, especially of animal origin, take much longer to digest.
Strict and long-term adherence (more than 30 days) to this diet leads to negative consequences of the following nature:
Be careful, excess protein is harmful to the body no less than its lack, so protein intake should be dosed.
A few rules of the protein diet
For the most effective protein diet, it is recommended to adhere to the following rules:
- The maximum duration of the diet is 21 days;
- Fractional meals in small portions (200 - 250 g) at least 6 times a day;
- Dishes should be cooked in a boiled or baked way with a minimum amount of salt and spices;
- Dinner no later than 3 hours before bedtime;
- To enrich the body useful substances and micronutrients as snacks to use fruits and vegetables with a low sugar content;
- Drink from one and a half to two liters of unsweetened liquids (pure water, herbal teas);
- Eliminate from the diet all sweets, carbonated drinks, bakery products, foods containing starch.
Good health, good spirits and a positive mood largely depend on a quality balanced diet., therefore, the formation of a daily diet, including with the help of foods rich in proteins, must be approached extremely responsibly.
A useful video about which foods are high in protein and about a protein diet
Useful and healthy protein foods:
Top 5 foods by protein content:
Protein food list of products for weight loss. Protein diet for weight loss:
Protein is one of the main substances present in the human body, it accounts for about 20% of total weight body. The substance consists of amino acids, which are divided into non-essential (the body itself generates) and irreplaceable (come only with food intake). Protein is the main component for the structure of cells, tissue growth, especially muscles. It is present in plant foods and foods of animal origin. Consider the difference between each type of protein and whether plant foods can compensate for the lack of essential amino acids.
Table of products containing vegetable protein
| The product's name | Protein content per 100 g of product | Note |
|---|---|---|
| Beans | up to 23 g | The leader in protein content among plant products. Beans are very easy to digest and can contain up to 23 grams of the component per 100 grams of product. A wide variety of dishes are prepared from it, ranging from soups to salads. |
| Lentils | up to 25 g | A plant of the legume family, in the composition of the mass of essential amino acids. The peculiarity of lentils is in a pleasant taste, high health benefits and minimal time required for cooking. |
| Quinoa | up to 15 g | cereal crop, which is considered one of the most valuable products in terms of chemical composition in the world. Groats are similar in taste to rice, contain a lot of protein - up to 15 grams per 100 grams of raw grains. |
| Chickpeas or chickpeas | up to 30 g | In terms of protein content, it is very similar to a chicken egg, which is why it is used in the vegetarian world as a substitute for meat and eggs. Today, chickpeas are used to make popular vegetarian dishes such as falafel and hummus. |
| Seeds (especially pumpkin seeds) | up to 30 g | It is a source of essential and non-essential amino acids for the body. Pumpkin seeds consist of a third of protein, and also contain a lot of unsaturated fatty acids. |
| Nuts (Brazilian, walnut, peanut, almond) | up to 15, 14, 26, 18 g | They have a high protein content and a low glycemic index. The most protein-rich nuts are almonds and peanuts. |
| Sesame | up to 20 g | Seeds with a lot of vegetable protein. |
| Tempe | up to 19 g | A plant from the legume family. It is used to make patties for vitamin-rich veggie burgers. |
| Soy milk | up to 3 g | Cow's milk substitute with a rich protein composition, enriched with additional components (calcium and B vitamins). |
| green peas | up to 5 g | Fresh contains up to 5 grams of protein. Canned or thermally processed peas are less saturated with protein, but contain many essential amino acids. A variety of dishes are made from peas - soups, meatballs, salads and pies. |
| Broccoli | up to 3 g | Vegetable with low calorie content and high protein content, equal to 3 grams per 100 grams of product. |
| Spinach | up to 3 g | It has been proven that the protein of green plants is very similar in composition to the protein of animal origin. For this reason, spinach, lettuce, and other greens can be used instead of meat. |
| Avocado | up to 4 g | Has 4 grams of protein per 100 grams of fresh fruit. |
| Banana | up to 1.5 g | Banana has a unique balance of proteins and carbohydrates, making it a versatile food for bodybuilders. |
| chia | up to 23 g | The protein content is equal to 23% of the total weight of the fruit, which corresponds to the protein content in meat. |
| Soya | up to 35 g | The main meat substitute. Textured or hydrolyzed soy is the main source of protein, which is used to reduce the cost of products such as dumplings, sausages, butter, etc. |
| Spirulina | up to 60 g | Algae, the protein content of which reaches 60%. Spirulina is used for the production of dietary supplements, forming tablets with a high content of complete amino acid compounds. |
| cocoa powder | up to 20 g | Rich in protein, pleasant to the taste and aromatic product with high nutritional value. |
Assimilation of vegetable protein
Protein, as a biologically important component, consists of 20 amino acids. The order and quantity of a certain amino acid in the chain determines the type of protein and the degree of its absorption. human body those proteins are better absorbed, which in their structure correspond to the amino acid structures in the cells of human tissues. Each product has a different quality of assimilation.
- Proteins of animal origin are best absorbed by the body., namely protein from eggs, the percentage of assimilation of which is 92-100%. Protein from fermented milk is considered to be good in terms of assimilation, fresh milk is slightly less digestible. Next, according to the ratio of amino acids is red meat, and only then soybeans.
- Plant protein is less digestible than animal protein, since the percentage of matches in the number of essential amino acids with human protein is much less. To compensate for the body's need for true amino acids with plant products, several positions must be combined: soy, vegetables, cereals and legumes.
What are the differences from animal protein?
- The main difference between protein in its nature of origin. Vegetable proteins are found in plants (beans, cereals, fruits, shoots), and animal proteins are present in animal products (meat, offal, milk, eggs, fish).
- The second difference is different chemical composition amino acid compounds. The molecule of any protein consists of carbon, oxygen, hydrogen, sulfur, phosphorus, iron and other minerals. These components determine the number of amino acids in the protein chain. Among the main amino acids can be distinguished: phenylalanine, glutamic acid, threonine, cystine, serine, lysine, proline, leucine, valine, tryptophan, alanine, arginine, tyrosine, glycine and others.
Some of these substances are irreplaceable, the other half is synthesized by the body itself. Animal protein is called a complete protein because it contains the essential amino acids needed by the body. Vegetable protein is incomplete, as it does not contain the entire complex of unproduced amino acids. For this reason, the benefits of animal protein are significantly higher than vegetable protein - this is the main difference.
Daily intake
The daily requirement for protein depends on the person's age and lifestyle. Most of all, children under the age of three years need the component - the body spends during this period a large number of protein for the structure and development of tissues and organs. A child should consume up to 1.5 grams of protein per kilogram of body weight per day.
- Children in the period of active growth from 4 to 13 years need less essential amino acids. They need to consume 0.95 grams of protein for every kilogram of weight.
- Children under 18 require up to 0.85 grams of protein, almost the same as adults, whose protein requirement is 0.8 grams per kilogram.
- During pregnancy, the body's need for protein food almost doubles.
Vegetable Protein for Athletes
The body of an athlete needs protein more than the body of an ordinary person, since a large number of amino acids are spent on the structure of muscles. Most of all, athletes in bodybuilding monitor protein intake. Some bodybuilders consume exclusively vegetable protein during the diet, since plant foods contain practically no cholesterol and heavy fats, which take a lot of energy to break down.
Despite the inferiority of vegetable protein, athletes use soy and lentils for weight loss and active muscle growth. Most sports nutrition programs are designed for a competent combination of plant and animal foods, which allows you to build muscle tissue more efficiently. To increase the intake of protein amino acids, athletes take nutritional supplements, such as soy protein hydrolyzate.