Protein is a typical muscle-building nutrient and is supplied by the food we eat. Read on to find out more about eating right.
Protein is necessary to repair and build muscle tissue, hair, nails and skin. It plays a role in creating hormones, enzymes and antibodies. Protein digestion begins in the stomach and ends in the small intestine.
It is then partly digested by renin and pepsin (gastric juice enzymes) and furthermore completely digested into amino acids by trypsin. The amino acids are absorbed via the villi-in the small intestine-into the blood stream.
The building blocks of protein are called amino acids. Amino acids are categorized into non-essential amino acids and essential amino acids. Non-essential amino acids are those that can be produced by the body. Essential amino acids are those that cannot be produced by the body and can only be supplied by food.
Unlike carbohydrates and fats, protein is not readily utilized for energy production. It is generally utilized as a source of energy when glycogen stores are depleted. The human body doesn’t readily store protein; therefore it must be supplied by the foods we eat. Proteins are found in meats, dairy, poultry, vegetables, nuts and bread.
Meats
Protein is a typical muscle-building nutrient and it acquires more energy for your body to digest the protein in meat than it does to digest carbohydrates or fat.
Turkey breast is one of the leanest meats; full of niacin and vitamin B6 and beef is a great source of creatine; although some cuts contain more saturated fats than others. Tip: choose topside rump/fillet steak and sirloins. Wash down steak with a glass of skimmed milk. Calcium helps reduce the amount of saturated fat absorbed by the body (1).
Fish
Tuna and salmon comprise a nourishing dose of omega-3 fatty acids and protein. Omega-3 has been studied and found beneficial in reducing levels of the hormone called leptin. Leptin is a hormone that directly affects your metabolism. Studies show that a higher body conversion of calories to fat stores shows higher levels of leptin. Omega-3 is also believed to play a role in restraining prostate cancer growth (1).
Protein snacks
- 2 teaspoons of peanut butter
- 30g of almonds, peanuts, walnuts or pecans
- 60g of green soya bean
Keep in mind that a serving of protein should be about the size of your palm and that 1g of protein yields 4.2 calories.
- RDI of dietary protein for young healthy adults: 0.75g per kg of body weight.
- RDI of dietary protein for older adults: 1g per kg of body weight.
Resource:
Zinczenko, D. The Abs Diet. Eat Right Every Time Guide.Rodale Inc. 2005
