PROTEIN - WHAT IT DOES AND WHERE TO FIND IT ?😦😦😦😦

 PROTEIN - WHAT IT DOES AND WHERE TO FIND IT ?😦😦😦😦

PROTEIN – Every ATHLETE is obsessed by its name due to its functions and an active and fit person happily consumes it and it keeps him going on and on and ooooooon……………..

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YES SUCH A NUTRIENT IT IS !!

Protein is one of the 3 macro nutrients (alongside carbohydrates and fats). It's EXTREMELY important in the overall structure, function and metabolism of our body. Here are just a few of its functions:

1.Structure  : it's the major structural component of muscles and other tissues (ex. collagen, keratin).

2.Hormones synthesis : which act as chemical messenger to transmit signals (ex. insulin, glucagon etc).

3.Enzymes production: for several metabolic processes in the body.

4.Transportation : such as hemoglobin which carries oxygen from the lungs to body tissues.

5.Immune System defense: from the antibodies & immunoglobulins for protection of the immune system.

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Each type of protein consists of a specific sequence of amino acids: these are the small "building blocks" of protein molecules and there are 20 of them. The human body requires all 20 identified amino acids for proper growth and development on an everyday  basis:

 11 "non-essential" amino acids:  these our bodies are able to produce on their own (i.e. we do not need to get them from our diet).

  9 "essential" amino acids:  these our bodies cannot produce and we need to consume them from foods.

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REQUIREMENT OF PROTEIN ON A GENERAL SCALE 

0.8g - 1.0g of protein per kg body weight:  this is how much the average adult who exercises regularly requires to meet their needs. Requirements will be different for children, elderly, pregnant women and high endurance athletes. 

Athletes: requirements for an average adult who exercises regularly remain at 0.8g - 1.0g/kg of body weight. Elite endurance and strength athletes require higher levels (about 1.3 - 1.8g/kg).

VEGETARIAN PROTEIN SOURCES

1.Soya Chunks - Along with its high protein content it’s extremely rich in Vitamin K, Riboflavin, Phosphorus, Potassium, Copper, Magnesium, Zinc, Vitamin B6, Vitamin C, Calcium and Selenium.

2.Cottage Cheese/ paneer -  Often overlooked as an excellent source of protein, just 1/2 cup serving of cottage cheese will give you 15 grams of protein.

3.Dairy products – milk, cheese, paneer,yogurt/dahi are all rich sources of protein. 

4. Lentils -  brown lentils , red lentils such as Udad dal, Moong dal and Chana dal and Masoor dal.

5. Chick Peas-  Chickpeas, especially the black ones are loaded with proteins and fibers. Consumption of chickpeas not only gives you protein but also increases the endurance.

6. Almonds, pumpkin seeds and sesame seeds – sprinkle them in your meals and have enjoy some extra protein and good fats necessary for protein absorption.

       7. Green Peas - A single serving of 100 gram Green Peas        give approx. 5g of protein. Though the number look low as                    compared to its counterparts, it is a great combination of protein          and carbs and starch.

8.Kidney beans- Along with its high protein contents Kidney beans are loaded with Folates, Manganese, Copper, phosphorus, Potassium, Magnesium, Thiamine, Calcium and zinc. Cheese - Even a normal standard cheese is loaded with essential fatty acids, Vitamin A, B12, D, Calcium, Zinc, Phosphorus, Potassium, Folate, Iron, Magnesium, Niacin, Thiamine, Riboflavin and so on.  It Strengthens bones , is Helpful in Osteoporosis and Reduces bad cholesterol.

        9. Peanut butter - When it comes to protein content, it        simply outweighs its other counterparts. Approx.  4 spoonful of peanut  butter is as much potent as Paneer and Soya. But make sure you      consume organic peanut butter to avoid additives, sugars and other    hydrogenated oils added to it .

NON-VEGETARIAN PROTEIN SOURCES

”THE LEANER THE MEAT THE BETTER”

1. Eggs 1 egg has 6 grams of complete protein, meaning it contains all 9 essential amino acids.

2. Chicken is a relatively lean and low-calorie source of protein. There are so many easy ways to prepare chicken—it goes great on a salad, it goes great on the grill, and it’s great on a sandwich. It's easy to have on-hand in your freezer—prep a couple on Sunday to use in different recipes during the week.

          100gm of  chicken breast = 36 grams of protein; 184 calories

3. Turkey is another great low-calorie option. It makes for a great grab-and-go sandwich. Put it on whole-wheat bread and take it on a picnic or to the beach. Turkey is one of the best lean protein sources after egg whites and its protein is comparable to chicken.

100gm of white-meat turkey=20 grams of protein; 116 calories

4. By Pork one does not always means bacon But the other white meat portion it has which has low fat and high protein content.It's often forgotten about.If you consume pork try pork tenderloins, because a 'loin' is typically a leaner cut of meat.

          100gm of pork tenderloin = 28 grams of protein; 160 calories

 

5. Shrimp is very low in calories and is great grilled, added to pasta, or as in  shrimp curry. Also, frozen shrimp is quick to defrost and cook, so it's an easy protein source to always have in your kitchen. And if you live near sea ,viola !  you can have ample of this amazing seafood and never get low on protein.

About 16 large shrimp =24 grams of protein; 120 calories

6. Tuna , Salmon and White Fish are great sources of protein and that rich omega 3 fatty acids.

100gm of salmon filet = 24 grams of protein; 232 calories ( eat in moderation due to high calories) 

100gm of white fish = 28 grams of protein; 144 calories.

100gm of canned tuna=28 grams of protein; 128 calories.

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