What is protein?
Protein is necessary for building & repairing muscle tissue, but it is also fundamental for all the cells & systems in our body contributing in all functions from digestion to immune activity. Protein is made of single blocks called aminoacids, which already in small quantities provide our organism with energy. Protein is found in animal source foods & also in plant source foods. Whilst different in quality, both types of protein satisfy the needs of an average man. There are 20 types of amino acids that a man requires daily, 9 of which are considered indispensable but cannot be produced by the body itself. There is only 1 thing to take care of if you follow a plant based diet (vegan), make sure you include cereals & legumes. If combined together with the other plant based protein, they provide us with all the 9 indispensable amino acids.
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For those who have an above average active lifestyle & include daily practice of sports or excercises, it is advisable to consume higher quality protein within 2 hours after excercise in order to have an optimal protein synthesis.
Beef
Sarcopenia is the loss of skeletal mass & strength as a result of ageing which usually begins to manifest itself at around 45 years of age. According to research it is estimated to the risk of disability by 3 to 4 times higher as we get older (60+) According to protein researches the actual consumption referral of 0.8g per kg ( body weight) could not sufficient to block this condition from forming. A portion of 85g of beef gives us about 25g of protein (51% of the dv in an average woman). Another studied discovered that eating about 100g of lean beef could help increase muscle development by about 50% & delay the onset of sarcopenia. Regular lean beef consumption could help conserve muscle mass & give enough strength necessary for leading an active lifestyle.
Eggs
You don’t eat egg Yolks? Ohhh no you don’t know what you’re missing! Egg whites represent just about half the story, but the yolks give us almost half the protein & almost allof the nutrients found in eggs. Starting the day with a whole egg could be ideal for weight control, since according to research the protein found in eggs give us a satiety feeling & could mean less calories at the end of the day, reducing our crave for snacks & also less appetite overall.
Milk
Milk is an excellent source of vitamins & minerals. Many factors may lead to a higher risk of osteoporosis, including a reduced calcium consumption, little or no physical activity, being overweight or underweight just to mention a few.
Calcium consumption should be done from when we are born, this is done through milk (breast feeding reccomended), however, if we do not have a regular calcium consumption due to a particular diet, intollerance or allergy towards milk or derivates (cheese, youghurt, dairy products etc), it is suggested to use calcium supplements preferably including also vitamin D (also ideal for bones) however it is always reccomended to seek medical advice.
Soy
The ideal source of protein & aminoacids would be soy protein powder, however also soybeans are good if added to other sources of protein.
Whey
Whey & casein are the 2 main types of protein found in milk. During the production of cheese whey is separated from the other proteins, left to dry & sold separately as powder. In older times the whey was either thrown away or fed to animals, nowadays it is considered one of the most important protein sources on earth! Whey is very good for muscle repair, liver, & our immune system functions.
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