What are proteins?

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Everything You Thought You Knew But Didn't

Most people know what protein is. It's one of the three most important macronutrients in our diet, along with carbohydrates and fats. Research has shown why it's so beneficial as part of a healthy, balanced diet, playing a key role in creating and maintaining every cell in our bodies. ¹ So what happens if we don't consume enough protein and what are the best sources of protein to ensure adequate intake?

Why does our body need protein?

Did you know that our bodies contain more than 10,000 types of proteins, whether in our internal organs, tissues, muscles, skin, hair, or bones? Every cell in our bodies contains proteins, and we need them in our diet to help repair and regenerate these cells. ² Proteins are essential for the processes that give us energy and circulate oxygen in our blood. They are absolutely essential for keeping us healthy and ensuring our bodies continue to function properly:

Cellular construction

Bones, muscles, cartilage and skin need protein to build themselves.

Tissue repair

Protein is needed to build and repair damaged tissues.

Blood oxygenation

The protein compound found in red blood cells carries oxygen throughout the body and provides it with the nutrients it needs.

Digestion

Dietary proteins make enzymes, which help us digest food properly and make new cells and chemicals in the body.

Hormonal regulation

Proteins help regulate hormones, which is especially important during puberty, when cells grow and change.

…And there are even more benefits to eating protein!

People trying to lose weight and those trying to gain muscle mass often prioritize protein, and rightly so: it's great for both! Studies have shown that not only does protein reduce cravings for late-night snacks, ³ but that they were also the macronutrients that provided the greatest feeling of satiety and that they reduced your appetite longer than carbohydrates and fats. ⁴ Numerous studies have also shown that it can increase strength and muscle mass, but also reduce muscle loss, ⁵ by eating lots of protein.

Essential amino acids

During digestion, the proteins we consume are broken down into amino acids. These amino acids form the building blocks of proteins. The British Nutrition Foundation recognizes approximately 20 different amino acids, of which 9 are necessary in the diet of an adult to maintain good health. ⁶ They are called essential amino acids and are only formed through the consumption of protein-rich foods.

How much protein do we need and which foods are richest in protein?

Although it depends on your age and weight, research has shown that an average adult needs about 0.6g of protein per kilogram of body mass each day. Infants, children, pregnant women, and breastfeeding women have different needs. ⁷

Protein is found in large quantities in meat, milk, fish, and eggs. But if you're vegetarian or vegan, don't worry: you don't have to eat animal products to get the protein you need. You'll also find it in soybeans, dried beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of proteins?

There are different types of protein, which is another benefit for people who need to avoid or choose to avoid certain food groups.

Casein protein : It is found in milk, but because it is absorbed and digested much more slowly, it may be suitable for people who are lactose intolerant.

Egg protein : A great option for those who need to avoid dairy but are still looking for a source of animal protein. Studies have shown that of all unprocessed foods, eggs have the highest amino acid score adjusted for protein digestibility. ⁸

Pea protein : It is excellent for people with allergies or sensitivities to eggs or dairy products, and for those following a vegetarian or vegan diet.

Hemp protein : an easily digestible source of plant-based protein, rich in various amino acids, although it contains little lysine and leucine.

Whole rice protein : It contains all the essential amino acids but is not considered a complete protein due to its low lysine content.

Plant protein blend : This can be a great option for people looking to avoid animal products but want to get a significant amount of all the amino acids they need. Protein powders are usually a blend of plant-based sources, so you have a choice based on your tastes and needs.

Whey protein and sport

Whey protein is one of the most well-known types of protein, especially in the context of fitness or athletic performance. Whey protein is the whey that separates from curdled milk during cheesemaking. Studies have shown that this excellent source of protein can most effectively reduce appetite in people trying to manage their weight. ⁹

Whey protein has also been shown to improve athletic performance and help improve body composition by increasing muscle mass. Additionally, it increases physical endurance and slightly increases physical strength. ¹⁰

Not all proteins are created equal

When it comes to protein supplements, like protein powders, their quality can vary. Not all whey proteins are the same, and not all provide the same benefits. The important thing to check is whether the protein has been denatured. When this is the case, this biochemical process causes the proteins to lose their structure. They therefore no longer perform their functions as well. In the case of denatured protein powder, the amino acid structure has been degraded by exposure of the whey protein to acids, oxidation of the amino acids, or high temperatures during the pasteurization process.

That's why it's always best to opt for undenatured protein, which will provide you with all its benefits while avoiding the breakdown of the vital, immune-boosting proteins that make whey protein so beneficial. The best undenatured whey proteins are made with minimal processing and a cold-filtering process.

Proteins and nutrition

While protein is incredibly important, there's no need to obsess over it. You don't need to consume your entire recommended daily protein intake at once; it's more important to spread it out throughout the day.

No matter your food preferences or health goals, there are a wide variety of protein-rich foods that can help you stay healthy while enjoying what you eat.

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