Protein is the foundation of life and an important component of cells, tissues, and organs, participating in almost every physiological function of the human body. From muscle growth and repair to immune system support, to enzyme and hormone synthesis, the role of proteins is ubiquitous. Scientific supplementation of protein is crucial for maintaining health and enhancing physical fitness. The following is a detailed analysis of proteins and recommendations for scientific supplementation.
The Three Important Functions of Proteins
Building and repairing organizations:
Protein is the main component of tissues such as muscles, skin, bones, and hair.
Help repair damaged tissue and promote wound healing.
Supporting immune function:
Antibodies are composed of proteins, and sufficient protein intake can help enhance immunity.
Lack of protein can lead to decreased immune system function and increased risk of infection.
Participate in physiological functions:
The synthesis of enzymes and hormones requires proteins, which regulate important processes such as metabolism, digestion, and growth.
Proteins also participate in the regulation of acid-base balance and water distribution in the body.
A high-quality source of protein
Proteins are composed of amino acids, of which 9 are essential amino acids that the human body cannot synthesize and must be obtained through food. High quality protein sources include:
- Animal protein
Meat: chicken, beef, pork, lamb, etc.
Fish: Salmon, tuna, sardine, etc. are rich in Omega-3 fatty acids.
Eggs: Eggs are the most cost-effective source of high-quality protein.
Dairy products: milk, yogurt, cheese, etc.
- Plant based proteins
Beans: Soybeans, black beans, chickpeas, beans, etc.
Nuts and seeds: almonds, walnuts, chia seeds, flaxseeds, etc.
Whole grains: quinoa, oats, brown rice, etc.
Vegetables: broccoli, spinach, peas, etc.
- Protein supplements
Whey protein: quickly absorbed, suitable for supplementation after exercise.
Plant protein powder: such as soy protein and pea protein, suitable for vegetarians.
Collagen: beneficial for the skin, joints, and hair.
How to scientifically supplement protein?
- Calculate daily protein requirements
Ordinary adults require approximately 0.8-1 grams of protein per kilogram of body weight.
For example, a 60 kilogram adult needs 48-60 grams of protein per day.
Sports enthusiasts require approximately 1.2-2 grams of protein per kilogram of body weight.
For example, a 70 kilogram fitness enthusiast needs 84-140 grams of protein per day.
Elderly people need about 1-1.2 grams of protein per kilogram of body weight to prevent muscle loss.
- Balanced allocation of protein intake
Every meal should contain high-quality protein to avoid excessive intake at once.
Breakfast is particularly important, it is recommended to consume 20-30 grams of protein to help initiate metabolism.
- Choose high-quality protein sources
Prioritize low-fat, low processed protein foods such as chicken breast, fish, and beans.
Avoid excessive intake of red meat and processed meats (such as sausages and bacon) to reduce the risk of cardiovascular disease.
- Combining exercise to supplement protein
After strength training: Supplement 20-30 grams of protein within 30 minutes to promote muscle repair and growth.
After aerobic exercise: supplement protein in moderation to help restore physical strength.
- Pay attention to the combination of plant-based proteins
Plant proteins often lack certain essential amino acids, and it is recommended to obtain a complete amino acid profile through food combinations such as legumes and grains.
Common misconceptions about protein intake
The more, the better:
Excessive intake of protein can increase the burden on the kidneys and may lead to osteoporosis.
Suggest supplementing appropriately according to individual needs.
Neglecting plant-based proteins:
Plant protein is not only healthy, but also provides dietary fiber and antioxidants.
Relying solely on protein supplements:
Proteins in natural foods are more easily absorbed and contain other nutrients.
Protein and special populations
vegetarian:
Obtain sufficient protein through legumes, nuts, whole grains, and plant-based protein powders.
Pay attention to supplementing vitamin B12 and iron.
aged:
Increase protein intake to prevent muscle loss and osteoporosis.
Choose easily digestible protein sources such as fish, eggs, and dairy products.
Pregnant and lactating women:
The demand for protein increases to support fetal development and milk secretion.
Add an additional 20-25 grams of protein daily.
summarize
Protein is the foundation of life, and scientific supplementation of protein is crucial for maintaining health and enhancing physical fitness. By balanced diet, reasonable combination of animal and plant-based proteins, and adjusting intake according to personal needs, you can easily meet your body’s protein needs. Whether it’s building muscle, losing weight, or maintaining health, protein is your indispensable nutritional partner!