Proteins: The key to muscles and weight reduction!

Proteins: The key to muscles and weight reduction!

Sächsische, Deutschland - proteins are essential macromolecules that play a key role in our body. They consist of long chains of amino acids and can be found in all living organisms. Each protein has a specific order of these amino acids, which determines its function. The basic building blocks of the proteins are carbon, hydrogen, oxygen, nitrogen and sometimes sulfur, such as Saechsische.de reported.

amino acids are divided into essential and non-essential. Essential amino acids have to be absorbed with food, while non-essentials can be synthesized by the body. Proteins are crucial for several body functions: they support muscle building, energy supply and regeneration after training. In the case of a protein -rich diet, the metabolism is also stimulated, which can help with losing weight. Furthermore, proteins have an important function in the immune system and have a positive effect on skin, hair and nails.

muscle building and protein source

The discussion about the best protein sources is often differentiated between animal and herbal proteins. An analysis by nutritionist Uwe Knop, however, shows that the origin of the protein has little influence on muscle building, such as food-monitor.de noted. The study came to the surprising result that neither the protein source nor the distribution of the daily protein intake have a significant impact on muscle protein synthesis.

The study leader Nicholas Burd from the University of Illinois Urbana-Champay emphasized that the protein quality after training is decisive, and not the source. Both animal and herbal protein sources can offer effective support for muscle building. Examples of animal protein sources are lean meat, fish, eggs and dairy products, while vegetable options include legumes, nuts and quinoa.

proteins and health

egg whites are not only crucial for building muscle, but also plays a central role in a healthy diet. The body does not have its own protein memory, which requires regular intake through food. A recommended daily recording is around 0.8 g per kg body weight for a normal diet, while a supply of up to 1.6 g per kg makes sense for muscle building. For weight reduction, a supply of 1.2 to 1.6 g per kg is recommended, such as menshealth.de point out.

A protein -rich diet can also increase saturation and stabilize blood sugar levels. There is no secure data that indicate negative effects of high protein intake to kidney function in healthy people. Nevertheless, attention should be paid to a balanced diet to avoid possible symptoms such as flatulence.