26/03/2023
Aim for atleast 20 grams protein per meal.
Proteins are essential nutrients for the human body.They are one of the building blocks of body tissue and can also serve as a fuel source. As a fuel, proteins provide as much energy density; 4 kcal (17 kJ) per gram.
Protein is a nutrient needed by the human body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle. This also includes body organs, hair and skin. Additionally, it is needed to form blood cells.
Meat, products from milk, eggs, soy, and fish are sources of complete protein.
Whole grains and cereals are another source of proteins. However, these tend to be limiting in the amino acid lysine or threonine, which are available in other vegetarian sources and meats. Examples of food staples and cereal sources of protein, each with a concentration greater than 7.0%, are (in no particular order) buckwheat, oats, rye, millet, maize (corn), rice, wheat, sorghum, amaranth, and quinoa.
Vegetarian sources of proteins include legumes, nuts, seeds and fruits. Legumes, some of which are called pulses. In certain parts of the world, have higher concentrations of amino acids and are more complete sources of protein than whole grains and cereals. Examples of vegetarian foods with protein concentrations greater than 7 percent include soybeans, lentils, kidney beans, white beans, mung beans, chickpeas, cowpeas, lima beans, pigeon peas, lupines, wing beans, almonds, Brazil nuts, cashews, pecans, walnuts, cotton seeds, pumpkin seeds, h**p seeds, sesame seeds, and sunflower seeds.
Protein powders – such as casein, whey, egg, rice and soy – are processed and manufactured sources of protein.These protein powders may provide an additional source of protein for bodybuilders. The type of protein is important in terms of its influence on protein metabolic response and possibly on the muscle's exercise performance. The different physical and/or chemical properties within the various types of protein may affect the rate of protein digestion.
