Proteins are the building blocks for all parts of your body including muscles, bones, hair and nails. Your body’s cells need to regenerate and repair proteins. Research shows that in order to lose weight and gain health benefits, high-protein diet is better than a diet low in fat and high carbohydrate. Diets low in carbohydrates and high protein helps weight loss, increases metabolism, decreases appetite, and reduces calorie intake.
High levels of protein intake will help the development of muscle mass, strength and body function, bone health, maintaining energy balance, cardiovascular function, and wound healing.
The first 40 grams of protein you consume each day is used to improve the immune system. If you do not fix it, you do not rebuild muscle tissue or cells of your brain.
Suggested daily consumption is 3/4 to 1 g per kg of body weight. Rather than choose a big plate of rice for breakfast, choose an egg and veggie omelet or scrambled eggs and avocado. Packaging containing wheat cereals and grains that have been processed, and pasteurized milk with cereal you consume the majority of its content is only sugar and water because of the pasteurization process removes nutrients in it.
Source of animal protein such as meat, eggs, whey, poultry and fish contain all the essential amino acids and is considered sufficient as a source of excellent protein. On the other hand, proteins such as nuts, seeds and soy products have a deficiency of one or more essential amino acids and are considered lower quality.
What Is the Best Source Of Protein?
Protein foods take longer to digest. This allows the supply of amino acids to your muscles occurring stable. Well, if you want to know what foods are high in protein and low in calories for your weight control, there are some examples below:
Salmon contains Omega – 3 fatty acids which are very beneficial for those who train hard. Six ounces of salmon also contains 34 grams of protein.
Beef is an excellent source of protein because it is rich in iron, zinc, protein, and rich in high essential amino acids.
This is a high quality protein sources and are rich in amino acids. The section that contains a lot of protein in poultry is usually found in the chest.
An egg contains 6 grams of protein. Whole eggs are easily digested and rich in vitamin B, D and E as well as phosphorus. Amino acid profile of eggs classified as an ideal one because it is rich in amino acids and glutamic acid.
Beans & Brown rice
Beans are low in amino acid methionine but high in lysine. While, brown rice is rich in methionine and low in lysine. By combining these two foods together will provide a source of complete protein.
Casein provides amino acids that slow your absorption and periodically released into the bloodstream. It is the main protein in milk. People who cannot tolerate lactose or lactose intolerance (the majority of the population) are also very sensitive to casein.
Whey is the liquid remaining after milk experienced clotting process. Whey protein is one of the highest quality amino acid, easy to digest, and has so many health benefits. It can help muscle growth, and boost immunity to protect against heart disease and cancer.
Whey protein is digested quickly, so that the amino acid is rapidly absorbed into the bloodstream, while casein is digested slowly. Whey high branched chain amino acids or BCAAs (branched-chain amino acids) are essential for the growth and repair of tissues.
Not all whey proteins the same. Whey protein powder contains 11-15 % protein and is used as an additive or additives to food products. Whey concentrate contains 25-89 % protein, whereas whey protein isolate contains more pure protein content of 90 % or more.
Various studies show that whey protein helps increase the effects of endurance exercise, particularly when taken immediately before and after exercise. Whey protein is the ideal post- workout nutrition and well taken 20-30 minutes after exercise.
Protein for health benefits :
- Anti cancer, anti oxidation, and anti inflammatory
- Prevent aging
- Improve cognitive function or power of thought
- Improve mood
- Increase muscle strength
- Lower total cholesterol and improve blood lipid profile health
- Maintain blood pressure
- Support bone growth
- Support wound healing
- Help to regulate the immune system
After you know what is the best source of protein, you absolutely need to have an enough daily protein consumption.