What Are Proteins? The Best Sources Of Protein!

by - June 10, 2020

Proteins are vital nutrients that help the body In building muscles, lose fat, improve your immunity, or have maintained your overall health.

What Are Proteins? The Best Sources Of Protein!

When it comes to building your physique or losing weight, the consumption of protein plays an important role in your journey of weight gain or weight loss, the obvious question we all face is how much protein do you need? from where will you get those proteins in your body? can you get proteins from a vegetarian diet?

But depending on your body goals your protein source and the amount you take are going to vary. 

But first, you need to understand what is protein and what does it do

What are proteins and their role in building muscle?

Protein is indeed important for your performance when you start any kind of physical activity, it’s also necessary for other bodily functions, too. For instance, it helps keep you feeling full and aids in rebuilding all of your muscle fibers. 

Individuals who have started to work out or do any other kind of physical activity which may include weight lifting, running, playing any kind of sports require more protein than the average person due to the extra stress we put on our muscles.

Which type of proteins is the best?

There are so many different types of protein options out there, it can feel overwhelming at times. Below are the types of best sources of proteins-

Whole food proteins or lean proteins

Your body benefits most from whole-food sources of protein because, in addition to the protein, you also get the vitamins, minerals, fats, and carbs these foods offer—which are all essential for keeping you healthy and boosting your performance as you keep working out. Plus, the less processed a food is, the easier our bodies can digest it. I recommend that whenever it comes to proteins try to consume whole natural foods as you will be getting other beneficial nutrients which are also essential for the body. A moderate amount of red meats and mutton is suggested but you can consume chicken breast and eggs as they are much healthier.

Chicken - A chicken breast has 57g of protein
Beef - 100 gm has 26g of protein
Egg - An egg has 6g of protein
Fish - 100 gm has 45g of protein
Yogurt - 100 gm has 14g of protein

Vegetables have roughly 3 to 4 grams of protein per 40 calories. It is unlikely that they will form a substantial amount of your dietary intake due to their filling nature, but they are indeed decent protein sources from a caloric perspective. Below are some vegetarian protein sources

Soya panner - 1 cup has 15g of protein
Dals - 1  cup has 18g of protein
Beans - 1 cup has 15g of protein

What Are Proteins? The Best Sources Of Protein!

Proteins for vegetables

Supplement-wise, a rice/pea blend as well as soy appear to be viable vegan protein sources. Soy food products are good options, as are vegetables themselves if you can eat sufficient amounts of them. Most of the vegetarian food have high carb content than protein. Most roots like pumpkin, potatoes, etc have a greatly increased amount of carbohydrates. Additionally, although some grains can indeed have a high protein content, the majority of grains eaten in a standard diet tend to have a large degree of carbohydrates relative to protein.

The powdered form of protein

Protein-packed powders can—and should—be used for convenience. The importance of a protein supplement is only important if you don’t consume enough protein your diet. A protein shake consumed within 30 minutes after the end of your workout can be useful if you’re on the go and need a quick, easy hit of protein. That said, powders aren’t something you should rely on multiple times a day, since they are processed, and your body is more efficient at using nutrients in their most natural forms.

If you are consuming less amount of proteins throughout the day because of your schedule, then you can add whey into your diet to increase your protein intake. 

What Are Proteins? The Best Sources Of Protein!


But if you have a high caloric diet and are getting enough from your food itself then it's not necessary that you need to take up a protein shake in your diets, and the quality of your protein will not matter as the body will itself convert it into essential amino acids.

There are many different types of protein out there, but you should only use those that contain all essential amino acids, which help in muscle protein synthesis, or the process of building muscle mass. Protein powders are made from one of two milk derivatives: whey or casein. Or they can be built with a plant-based amino acid source, such as soy or peanuts.

Takeaway

Focus on your diet and the number of proteins, carbs, and fats you are consuming and don't bother about the amino acids or quality or absorption speed of the nutrient. 








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