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Nutrition: Protein

Proteins and high protein foods

Proteins and high protein foods, protein shake recipes, powders and bars. We also tell you how much protein you need. Proteins are the building blocks of your body. Without them, you would not be able to replace or repair your body cells. An average 70-kilogram man contains about 11 kilograms of protein. Nearly half of this is found in skeletal muscle.

Why You Need Proteins

Protein has many important uses in your body. It is a major component of structural tissues such as skin and collagen, which is found in connective tissue such as tendons and ligaments. Blood requires protein for red blood cells, white blood cells and numerous compounds in plasma. Your body's immunity is also dependent on protein, which is needed for the formation of antibodies and white blood cells that fight disease. Enzymes and some hormones (for example, insulin) are also proteins.

If your diet does not provide enough energy, your body will eventually use functional body proteins (proteins that are incorporated into the essential structure of your body). Your body can adapt to a lack of protein in the short term. However, conditions such as injury, infection, cancer, uncontrolled diabetes and starvation can cause substantial protein losses. In these circumstances, the body starts to lose muscle in order to generate enough energy. If left unchecked, this can become life threatening.

What are Proteins?

Proteins are large compounds of smaller units called amino acids. Amino acids contain carbon, hydrogen, oxygen, nitrogen and occasionally sulfur All amino acids have an acid group and an amino group attached to a carbon atom. "Amino" is the chemical name for the combination of nitrogen and hydrogen in these compounds. The amino group of one amino acid can link with the acid group of another amino acid to form a dipeptide. The link is called a peptide bond. When more than two amino acids join together, a polypeptide is formed. A typical protein may contain 500 or more amino acids joined together.

The size and shape of each polypeptide determine what protein it is and its function. Some proteins are made of several polypeptides. Each species has its own characteristics proteins. The proteins of human muscle, for instance, are different from those of beef muscle.

How Much Protein Do You Need?

The staple foods that make up the average diet have a fairly high ratio of protein to energy. It is very unlikely that a person whose diet provides enough energy will be deficient in protein. However, this may happen if their diet contains a lot of "empty calories" , such as sugar or alcohol, which provide energy but little protein.

high protein shake recipe

Proteins and high protein foods

If you feel you need more protein to support your body after you workout, you can make a high protein shake yourself. This is the high protein shake recipe: Take one banana, cereals (with nuts, seeds and no sugar), soy milk (liquid protein), a low fat yogurt, milk and egg protein powder (nothing big, the simple one) and put all of these into a blender. Mix it and you have a healthy, nutritious protein shake. This shake is all you need after your workout. Try to add fresh fruits like oranges, apricots, mango or other fresh fruits as well. By the way, this also makes a pretty good protein diet.

best protein powder

You maybe ask yourself what the best protein powder is. Well, there are so many, like "Hardcore Protein", "Whey Gourmet", "Whey Maxx", "Whey Cooler (Protein Isolate", "Reflex Instant Whey and Micro Whey", "USN Whey Protein and Pure Protein", "Universal Nutrition Ultra Whey Pro, Ultra Iso Pro", "VPX Zero Carb Protein, Chef's Whey", "ProLab Pure Whey", "MET-Rx, Supreme Whey", Dymatize Elite Whey", "AST Science Performance Nutrition VP2 Whey Isolate", "IDS Multi Pro Whey", "Interactive Nutrition Whey Pro XL and ISOwhey Breezer", "Body For Life Whey Proten", "GN Whey-Grain", "Inner Amour Instantized Whey Protein", Scientific Nutrition Protein Delite", "PhD Pahrma Whey", "Cyto Sport Complete Whey", "Nutrisport 90+ Protein", "Prima Force Substance WPI", "ISS Whey Matrix", "Sci-Mentor Premium Whey Pro", Tropicana Health and Fitness Performance Protein", "Extreme Nutrition Performance Whey", "UBoss Whey Tech Duo, "BodyTronics Express Whey" and "API Whey Protein X" we can suggest "ON 100% whey Protein" because we think that protein powder is the best.

protein bars

The idea of the whey protein bar industry is brilliant. They mix candy bars with protein, nevertheless it is a candy bar you are eating. Brands like "Whey Gourmet", "Garnell Aspire", "Scitec Nutrition - Protein Delite", "ISS - OhYeah!" or "World Wide Sports Nutrition" with their "Pure Protein Bars" do not offer the best protein sources there are. Try to stick to fish, diary products or fresh fruits like bananas to get your protein, energy and fibre shot. All of these bars contain proteins, right,...but they also contain way too many other unwanted substances like sugar. Only trust what you can see. A candy bar stays a candy bar, even if it contains 20-40 grams of protein. Each tuna can you eat is more nutritious and healthier than any of these protein bars or high protein snacks. Plus: It is cheaper.

If you must eat a protein bar, try to use Proteon Bars from Universal Nutrition.