Protein
Protein is most important substance for our body. It is because of requirement of our body. After Water, our body requires protein in major proportion.
We have a saying that protein is for gym goers, it is half true, actually it is for everyone, Let’s see how: -
Human Body Composition:
Water
|
Protein
|
Fat-Carbs-Fiber
|
Vitamins & Minerals
|
62%
|
18%
|
14%
|
6%
|
Protein counts to 18% in our body, so we need it on daily basis. As it is not stored in our body, and the next day its count is 0. We need protein every day.
Let’s see why Protein is needed in our body?
Basic Structure of Human Body:
Cells --------> Tissue --------> Organs ------->Organ System (Body)
Forms Forms Forms
Cell is the smallest part of our body, and its structure to combine and form various organ and making our body, makes it the most important part of our body.
How cell is connected with protein?
Protein is the food of a cell, so to perform cell functions, cell needs protein.
Protein is required for every organ, be it Heart, Brain, Liver, Kidney, Stomach, Arms, Legs, etc., because everyone is made up of Cell and protein is its food.
What is the function of Protein in our Body?
For every human body, Protein does 3 functions: - Repair, Maintain, Develop.
When on heating (in our body), these three functions are carried out.
Requirement at different Age levels:
Protein is needed for all, but the function differs at different age level.
In child age, it covers all three functions but, it does Development work majorly.
In adults, it does all three but, it does Maintenance work majorly
In old age, it does all three again but, it does Repairing work majorly.
Source of Protein
Everyone knows that protein is needed from other sources in addition to food, still if someone doesn’t know, we will ask some question and your answer if No, you need protein from other sources.
Average requirement of Protein in humans is 60g every day. So for these 60g
1. Can you eat 11 eggs every day? or
2. Can you eat 50 bananas every day? or
3. Can you drink 8 glasses of milk every day? or
4. Can you eat 8 cups of curd every day?
(In addition to your regular meal)
If your answer is no, then you definitely need direct protein from other sources.
Let’s discuss about its digestibility:
Digestibility of Protein
Before talking about Protein digestibility, let’s take a look at the digestion process in our body.
Digestion Process of Body:
Food ------------> Stomach ------------> Intestine ----------------> Liver
enters in then goes to then goes to
Food, say, Paneer/Dal/Cheese/Legume/Protein.
When we eat any food it goes to stomach and breaks down, then goes to Intestine and breaks down, then goes to Liver and breaks down.
When it breaks down in Liver, it breaks down in the form of Amino Acids.
Wait a minute that is protein form! Then the body uses amino acid for different works depending upon different requirements.
Now coming to digestibility:
When we eat any food, it goes to a process (discussed above). What happens when we take protein directly?
Protein also goes with the same process if it is of best quality. Quality I mean the digestibility score of protein. Checking this before buying any protein. Because when the digestibility of Protein is low, it creates stomach problems. It is because protein (when taken directly) is in high quantity – our body does not process it, and so the stomach problem arises. Two cases when Protein is not digested are: - First it gets stored in our body and creates Stone (Kidney) problems; Second (mostly occurs) Constipation.
So if you are taking it directly, do check its digestibility score. It should be more than 97%, so that your body, does not exert to digest it, and the problems of non-digestibility also do not occur.
Types of Protein
1. Whey Protein
Whey is majorly used for Muscle Strengthening and Muscle Building.
It is used by Gym goers, Athletes. Two form are used commonly:-
Isolate: Instant release of energy and is used in Pre-workouts.
Caseinate: Slow release of energy, maintain energy levels, and is used in Post workouts.
2. Plant Protein
Plant protein is used for general purpose i.e. for daily functions of body.
As protein is the food for cell (discussed above), Plant protein is best type of protein for those who are not doing any heavy workouts.
Points you should check before buying any protein:
1. Protein Content – Check exact protein content per scoop and overall.
2. BCAA – For protein synthesis. (It works for muscle growth not stomach growth)
3. Fat – Fat content in protein should be lower than 2g per scoop.
4. Carbs – Carbs content should be high in comparison to Fat. (Very important)
5. Fiber – Protein should contain dietary fiber. (Good for digestion)
6. Sugar – Check type of sugar – i.e. if it is fructose than there is no problem. But if it’s not, it will give you taste but will increase the sugar level in body.
7. Digestibility score or in percentage – the most important factor you must checking protein.
What happens when you take 30g of protein and only 30% (in maximum cases) of is digested in your body?
The remaining protein will either store in your body as fat or can make kidney stones. Constipation is also result of undigested protein.
There is a Way you can find a Protein with maximum benefits and high digestibility.
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