Macro-nutrients series part 3:Protein
In earlier articles, I discussed its types simple carbs also known as bad carbs and complex carbs also known as good carbs.
I hope you guys are understanding and enjoying this series. Now in this blog, I am going to talk about protein.
Protein is one of the most important macro-nutrients, in some case, it provides energy to the body. But its main function is not to provide energy, its main function is to provide structure to bone and muscles.But in survival condition body use it as energy.
But it is most underrated macro nutrient or better I can say most people are not getting the amount of protein they need per day.
It is the most expensive macro nutrients among all three. If you are a vegetarian then it becomes tougher to fulfill your protein requirement. So that is the reason in most of the countries people eat more carbs and fats than protein.
How much protein do you need per day?
This is another question arise in your mind how much protein you need per day.
So It can be defined on the basis of your work activity, age, gender, and medical condition if you have any.
On generalize way if I say if you are adult and not doing any work out like gym, sprint etc then you need protein in grams of your body weight.
For example, if you are 60 kg then you need at least 60 grams of protein in your diet.If you are a beginner in the workout you need 75 grams of protein if you are intermediate in the workout you need 120 grams of protein and if you are at the advanced stage you need 200-grams protein. It is based on generalizing data on basis of 60 kg, it increases or decreases as per your weight and needs.
Amino acids of the protein
The protein consists of 20 amino acids those are Glycine, Alanine, Valine, Isoleucine, Leucine, Proline, Methionine, Phenylalanine, Tyrosine, Tryptophan, Serine, Cysteine, Threonine, Asparagine, Glutamine, Aspartic acid, Glutamic acid, Histidine, Lysine, and Arginine.
Out of 20, 11 amino acids are non-essential amino acids which means the body can make those amino acids by itself, those are Glycine, Alanine, Proline, Methionine, Tyrosine, Asparagine, Glutamine, Aspartic acid, Glutamic acid, Arginine
Out of 20, 9 amino acids are essential amino acids which you need to take from outside sources like food and supplementation as the body can’t make it these are Valine, Isoleucine, Leucine, Threonine, Histidine, Lysine, Phenylalanine, and Tryptophan.
On the basis of amino acids of these essential amino acid chain, we can classify which protein is a complete protein(protein having all 9 essential amino acids) and which proteins are an incomplete protein which means (missing of essential amino acids)/
Apart from essential and non-essential amino acids there is a 3rd type of amino acid that is conditional amino acid.
Conditional amino acids are those amino acids which can make non-essential amino acid into essential amino acid. But this happens in medicals condition like stress, illness and an in a disease called Phenylketonuria in which body cannot convert phenylalanine into tyrosine which is a non-essential amino acid in general case but in this case, it becomes essential amino acids).
That’s all for protein introduction in the upcoming article I ‘ll describe casein protein, whey protein and other types of protein with the benefits and side effects.