Everything you need to know about Protein: Benefits, Types and Sources.

Protein is an essential macronutrient in the diet as it performs a greater number of functions in the cells of all living beings. It is essential for the construction and repair of tissues, the formation of enzymes and hormones, and the functioning of the immune system.

Proteins play a crucial role in the body, not only for growth, protein turnover and maintenance of structural tissues, but also in the transport and storage of nutrients.

Additionally, although it is not their main function, they can serve as a source of energy in extreme situations when carbohydrate and fat reserves are depleted. Therefore, a balanced diet rich in protein is vital for growth, recovery and general health of the body.

What is protein?

Proteins are macromolecules composed of long chains of amino acids, which are their basic units. Amino acids are linked by peptide bonds and are organized in a specific sequence determined by DNA. This amino acid sequence determines the three-dimensional structure of the protein and, therefore, its function.

What is protein used for?

These are some of the functions of the most important proteins for the human body:

• Tissue construction and repair: They form the basis of muscles, organs and tissues, crucial for growth and recovery.
• Biological catalysts: Many proteins act as enzymes, speeding up vital chemical reactions.
• Regulation of physiological processes: Protein hormones regulate body functions such as metabolism and growth.
• Immune defense: Antibodies are proteins that protect the body against infections.
• Transport and storage: Proteins like hemoglobin transport oxygen and other molecules throughout the body.
• Structure and support: Proteins such as collagen and keratin provide structural support to the skin, bones, hair and nails.

Benefits of Protein

Proteins offer a wide range of benefits essential to the functioning and health of the human body. Some of the main benefits include:

1. Construction and repair of tissues: Proteins are essential for the formation and repair of muscles, organs and tissues. This is especially important during growth, development, and injury recovery.
2. Production of enzymes and hormones: Many proteins act as enzymes, catalyzing vital chemical reactions in the body. They are also crucial for the production of hormones that regulate bodily functions such as metabolism, growth and development.
3. Immune system support: Proteins play a key role in the immune system. Antibodies, which are proteins, help defend the body against infections and diseases.
4. Nutrient transport and storage: Proteins such as hemoglobin transport oxygen through the blood, while other proteins help transport and store essential nutrients in cells.
5. Maintaining muscle mass: Consuming enough protein is crucial to maintaining muscle mass, especially during aging, weight loss, or recovering from illness.
6. Structural support: Proteins such as collagen and keratin provide structure and support to tissues such as skin, hair, nails and bones.
7. Energy source: Although it is not its main function, proteins can be used as a source of energy when carbohydrate and fat reserves are insufficient.
8. Satisfaction and appetite control: Proteins help you feel fuller for longer, which can be beneficial for weight control and prevention of excessive food consumption.
9. Maintenance of basic body functions: Proteins are involved in essential processes such as blood clotting, fluid balance, and nutrient transport.

In summary, protein is vital for the growth, repair and maintenance of almost all structures and functions in the body, underscoring the importance of adequate protein intake in the daily diet.

Protein Sources

Protein sources fall into two main categories: animal and plant.

In foods you can find them in:

• White and red meats. Among the proteins of high biological value are those from cow, veal and ox, lamb and goat and pork. These meats provide “good proteins” but also saturated or “bad” fats for health. To get a fat-free protein intake, you should opt for meats such as chicken, turkey, partridge, quail (birds in general) and rabbit. With an intermediate level of saturated fats would be game meats (deer, roe deer, venison, wild boar) and also duck meat.
• Fish. Oily and river fish provide unsaturated or “good” fats. Whites provide protein, but without fat.
• Shellfish and crustaceans. Squid and octopus (rich in protein without fat). Prawn, prawn, lobster and lobster. In the latter, the protein is concentrated in the tail and the saturated fats in the head, so it is healthier to eat only the tail.
• Eggs. The protein is mainly in the white (there is barely any in the yolk).
• Dairy. Milk, cheese, yogurt, etc. Full-fat dairy products are also high in saturated fat. To receive the protein contribution and not consume fat, it is recommended to eat skimmed or reduced-fat cheeses and fresh cheeses instead of cured ones.
• Legumes. Source of vegetable protein found in lentils, chickpeas, beans, peas and soybeans. They do not provide fat but do provide fiber and starch.
• Cereals. Corn, rice, wheat, oats, quinoa, rye, etc. They have different degrees of protein depending on the cereal.
• Dried fruits. Almonds, hazelnuts, walnuts, cashews, etc. In addition, they provide unsaturated (“good”) fats.
• Seeds. Chia, flax, hemp, poppy, sesame, etc.

You can also find protein in supplement form both in protein powder format and in protein bars.

Protein powder:

• Buttermilk (whey)
• Casein
  
• soy protein
  
• Pea protein
  
• rice protein

Protein bars:

• Variety of bars available on the market that provide a mix of animal and vegetable proteins.

The recommended protein consumption in meals should be between 30-40%, but we must try to ensure that the majority are proteins without saturated fat.

Of course, you must also eat carbohydrates (many simple ones such as vegetables and fruits and, to a lesser extent, complex ones such as bread, pasta, rice or potatoes). These are necessary to have enough energy for proteins to be incorporated into the body and “manufacture” cells, tissues, hormones, etc.

Benefits of protein in the gym

Many people wonder what protein is for in the gym. Protein is essential for those who exercise regularly, as it offers numerous benefits:

• Muscle building and repair: Protein is crucial for the synthesis of new muscle fibers and the repair of existing ones. During exercise, especially resistance and strength training, micro-tears occur in muscle fibers that need to be repaired to increase muscle mass and strength.

• Post-workout recovery: Consuming protein after a training session helps speed muscle recovery, reducing soreness and fatigue, and allowing for more effective and frequent workouts.

• Maintenance of muscle mass: In weight loss or definition phases, maintaining an adequate protein intake is vital to avoid loss of muscle mass while reducing body fat.

• Increased strength: Protein contributes to increased muscle strength, which is essential for improving performance in the gym and achieving specific training goals.

• Satisfaction and appetite control: Proteins help you feel full for longer, which can be beneficial for controlling appetite and avoiding excessive calorie consumption, facilitating weight loss or weight maintenance.

• Metabolism optimization: The digestion and metabolization of proteins requires more energy than that of carbohydrates and fats, which can slightly increase daily caloric expenditure.

• Improved overall performance: Adequate protein intake ensures that the body has the nutrients necessary to perform at its best during exercise, helping to improve endurance, power and recovery ability.

In short, protein is essential for those looking to improve their performance and results in the gym, supporting muscle building, recovery, strength and weight management.