Protein and health benefits - a versatile treatment

Most diets on the market could be described as protein.
It is no coincidence that you think that consuming protein gives significant results.
On the other hand, there are many who believe that high protein intake is bad for you.Finally what applies? Protein supplies energy to the body and supports the mood and general function of our body. Although it is the most misunderstood substance of the food we consume every day, and most of the time it is completely misunderstood. Thinking of our protein comes to mind a juicy roast steak, an energy bar to beat fatigue or a protein shake that helps us develop our lean muscle mass. Yes, all of these foods are high in protein, but when it comes to choosing the best protein to keep our minds and bodies healthy, quality is what we need to care about, not quantity

What is true of protein:
Protein is a vital nutrient that is essential for building, maintaining and repairing the cells and organs of our body. When we consume protein, it is broken down into 20 amino acids that are essential for the growth and energy of our body. The amino acid tryptophan is one of the protein amino acids and one of the 8 essential amino acids for human diet that among other things produces serotonin, which in turn can reduce the symptoms of depression and anxiety and contribute to the proper functioning of our body.

Selection and function of proteins

Most animal protein sources such as meat, poultry, fish, eggs and dairy contain all the amino acids our body needs while plant protein sources such as whole grains, beans, vegetables and nuts are missing. usually one or two amino acids. However, this does not mean that we should consume animal products to get the right amino acids. But instead consume a variety of plant protein sources to ensure that we get all the building blocks our body needs.

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The benefits of protein in our health

Protein (from the verb capital) is absolutely necessary for basic processes of our body (reproduction, growth, nutrition, movement, immune system). The important advantage it has in a period of weight / fat loss is that it satisfies us very much. 

Protein in simple words is "the food of our muscles". In order to maintain or increase one's muscle mass, it is necessary to receive a sufficient amount of protein through one's diet (and / or supplements) always in combination with resistance training.

Protein is the nutrient that fills us up more than carbohydrates and fats. By consuming protein sources we get better and avoid episodes of overeating and frequent snacks.

Protein causes the most nutrient thermogenesis in the body (energy that the body spends to digest a nutrient) compared to carbohydrates and fats.

Protein gives you energy, helps you get up and start - and keep going! By consuming the right amount of protein and the right quality you ensure the following since:

• Maintains good immune system function, maintains good heart and respiratory function, and speeds up recovery after exercise.
• It is vital for the proper development of children and for maintaining good health as they grow older.
• It can help reduce the risk of diabetes and cardiovascular disease.
• It can help the good functioning of the mind, so better thinking and better memory!
• It can improve mood and shield against stress, anxiety and depression.
• It can help you maintain a healthy weight, controlling your appetite for simple carbohydrates, helping you feel fuller for longer, providing you with better energy for activity.

Also, the greater the value of protein to feel healthy and energetic, the more important it is for our appearance. Consuming high quality protein daily can help:

• To maintain healthy skin, nails and hair.
• Creation of lean muscle tissue.
• Maintaining muscle mass when we are in the process of weight control.

But many of us do not consume the necessary amount of protein for our body.

High quality protein versus low quality protein It also
matters if the meat we eat comes from animals that have been fed naturally and not in other ways industrialized.
While some processed meats, for example, can be a good source of protein, they can be high in salt and can lead to high blood pressure and other health problems.
Also high consumption of meat has been associated with problems and increased risk of cancer, since the preservatives and other additives used are many.
The key to avoiding the dangers and getting the daily protein ratio for our body is a varied diet. Small quantity and large alternation. A little of everything in a few words!

How much protein do you need to consume daily

The amount of protein we need daily depends on several factors but mainly on the physical activity of each individual.
Adults should consume at least 0.8 grams per kilogram of body weight. This means that a man for example 90 kg should consume at least 72 grams of high quality protein per day. A higher intake could help reduce the risk of obesity, osteoporosis, type 2 diabetes and ischemic attacks. Breastfeeding women need 20 grams more protein daily than they used to before to support breastfeeding.
Older people need 1 to 1.5 grams of protein per pound of body weight.
It is best to try to divide the protein intake between your meals.

Generally for a healthy person with a sedentary life the general recommendation in order to cover his needs * is 0.8g of protein / kg of body weight.

* Meeting needs means avoiding deficiencies and maintaining good health. Not necessarily the optimal amount that can be taken to increase muscle mass and lose body fat, especially if you are an athlete and exercise often and hard.

The American College of Athletics recommends 1.2-1.7 g / kg body weight.

The international sports nutrition community recommends 1.4-2 g / kg body weight.

A protein intake of 1.4-2g / kg body weight is sufficient to achieve the desired protein synthesis in an individual's muscle tissue.

TABLE OF FOOD AND THEIR CONTENT IN VARIOUS ELEMENTS 

Good sources of high quality protein

The main sources of protein in your diet are: chicken, turkey, red meat, fish, seafood, eggs, dairy products, nuts and legumes.
Fish. Most seafood is a rich source of high quality protein and low saturated fat. Fish such as salmon, sardines, trout, anchovies, cod and herring are rich in omega 3 fats. Experts recommend eating seafood at least twice a week.
Poultry.By removing the skin from the chicken and turkey you can reduce the saturated fat. In many cases poultry is unfortunately rich in antibiotics and the food fed may be genetically modified. Prefer those of free grazing.
Dairy products. Products such as skim milk, cheese and yogurt are good sources of protein. Beware of adding sugar to low-fat yogurts and flavored milks as well as low-fat cheese as milk may not be the main ingredient.
Beans. Beans and peas are full of protein and fiber. Add them to salads, soups, broths to increase your daily protein intake.
Nuts and seeds. Nuts and seeds are rich sources of protein and fiber and also have good fats. Add them to your salads or use them as a snack.

Speech On Protein By Dr Tel Oren MD

The myths surrounding protein

Myth : We need more protein to be healthy and strong

What is true: The average man in the US consumes 175% more protein than the recommended daily allowance and the average woman 144% more.

Myth: Vegetable protein is deficient and must be part of a meat-based diet to provide adequate protein.

The truth: All vegetables and grains contain eight essential amino acids and another 12 trivia. Beans contain more protein per calorie than meat.

The myth: To "build" muscle we need to get large amounts of protein daily.

The truth: Athletes and very active people need only 1.6 to 1.8 grams of protein per kilogram of body weight per day. Those who are not so energetic, need even less. Breast milk contains only 6% protein, but a baby can grow well enough with it.

Myth: The best way to get protein is from meat.

The truth: Moderate consumption of red meat, ie one serving a day, poses a more serious health risk than we imagine. 

Vegan Bodybuilder Paul Kerton talks about animal and vegetable protein

How dangerous is high protein intake

There are no protein limits. Up to 2.8g / kg shows from research that it is safe protein intake without any effect on the health of an athlete with normal renal function.

To realize that these quantities are difficult to approach, think that for a person of 80 kg 2.8g. protein / kg body weight means that about 400g should be consumed during the day. chicken breast, 5 eggs and 4 scoop of protein. You do not say a normal consumption.

What we know through clinical trials is that consuming up to 3.4g of protein / kg of body weight does not have a short-term impact on a person's health.

However, there are some groups of people who need to get controlled amounts of protein in their diet. These are:

• Patients with early-stage renal insufficiency
• Patients with liver disease (cirrhosis of the liver)
• Patients with genetic diseases such as phenylketonuria (PKU)
• Patients with high blood homocysteine
• People with stomach problems and difficulty in removing content

A few tips to increase your daily protein
To include more protein in your diet, try replacing simple carbohydrates with high quality protein. This will help you reduce the risk of cardiovascular and ischemic attacks, you will also feel fuller which will help you maintain a healthy weight.
Using protein supplements:
Protein drinks come in a variety of flavors and can be made with either milk, juice, yogurt or even water. There are also delicious protein bars available in amazing flavors. Most protein drinks use casein and soy. Soy is a better choice for vegetarians or those who are allergic to dairy products.

Dietary Supplements - Anabolic - Protein

We drink a lot of water to stay hydrated and ensure our daily calcium intake.

We pay attention to the ingredients as many protein bars contain a large percentage of sugar and simple carbohydrates.

Egg is a nutritious, convenient and smart choice in a protein diet. 

Conclusions:

Protein, despite its misunderstood meaning, is a key structural component of our body, it is not produced by the body itself and therefore we must take it daily through our diet and if we want to stay healthy, look and be good, it is good not to neglect it.

NUTRITION, EXERCISE AND NUTRITIONAL SUPPLEMENTS

Resource
https://www.yourdietgame.gr/single-post/protein
http://slideplayer.gr/slide/11516556/
https://www.youtube.com/watch?v=lijQ3a8yUYQ&feature=related

http://www.clickatlife.gr/your-life/story/16333/i-simasia-tis-proteinis-gia-ton-organismo-mas

http://exoenavaros.blogspot.gr/2017/06/blog-post.html  Jenny Hairetaki Independent Consultant Herbalife Nutrition

https://www.yourdietgame.gr/single-post/protein Stefanos Papanastasiou, dietitian-nutritionist.

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