Animal proteins. Average amount of protein per day

Proteins perform the main plastic function in the body. Thanks to them, the construction of growing and reproduction of collapsing tissues takes place.

Proteins are made up of amino acids. Some of our body is able to produce itself, they are called interchangeable, while others are not, that is, they are irreplaceable.

Depending on the food consumed, there are animal proteins and plant origin. There is also a special drug - protein, which is sold in pharmacies and health and sports nutrition stores.

Difference according to origin

How to understand what proteins should be consumed? The origin of proteins affects the amount of the received norm useful substances. But their difference lies not only in this.

There is information that the main difference between animal and plant proteins is their amino acid profiles. Animal proteins, of course, are much more similar to ours, thus, they are absorbed more easily and faster than vegetable proteins. origins are somewhat compromised by their limited amino acid content.

According to the Harvard School of Public Health (HSPH), animal protein has a balanced combination of all amino acids, so it is called a complete protein, while vegetable protein is incomplete.

There are many additional factors that must be considered when analyzing proteins as the SPHA states: "Animal protein and plant protein are likely to have the same health effects."

Researchers at this school found that a six-ounce serving of grilled steak and salmon provides 38 and 34 grams of protein, respectively. But while steak also contains 44 grams of fat, salmon contains 18 grams. A cooked cup of lentils, meanwhile, offers less protein (only 18 grams) but less than one gram of fat.

But it is undeniable that origins have their advantages:

• they less oxidize our blood due to the greater amount of minerals in them;
• contain less impurities;
• contain less fat
• they do not contain harmful cholesterol;
• while eating plant foods, there is less stress on the liver and kidneys;
• are easily digested.

Animal protein

Food and Agriculture Organization senior nutrition officer Ellen Maulhoff (USA) says that especially in developing countries, fish and other meats, as well as eggs and milk, are an important source of High Quality protein and trace elements, which are more difficult to obtain from plants. Other proteins of animal origin high value- water-soluble by-products of the cheese-making process.

vegetable proteins

Soy products are one of the the best options in terms of vegetable proteins.

A 2007 Harvard School of Public Health study found that veggies like beans, nuts, and whole grains offer a wider array of healthy fiber, vitamins, and minerals.

How much protein is in buckwheat, other cereals and flour products

Love porridge? Or do you prefer bread to any dish? Then you should know how much protein is in buckwheat, rice, pasta, other cereals and flour products. We invite you to take a look at the tables below.

in proteins

Good nutrition is achieved when the diet includes various products, primarily of plant origin (vegetables, cereals, legumes, fruits, wild edible plants), as well as animals (meat and poultry, eggs, various dairy products, seafood). At the same time, the amount of proteins of animal origin should be about 55% of their general content in the diet.

So how much protein do we need? Experts recommend taking from 0.8 to 1 gram of protein for every kilogram of our weight. But total should not be less than 40 grams.

Women should start consuming more protein in the second half of pregnancy and continue while breastfeeding. You should also increase the dose of protein with frequent stress and illness.

Protein deficiency

Protein deficiency does not occur suddenly. The disease can develop over years, from childhood. And the disease can be transmitted to the children of the patient.

Symptoms of protein deficiency in the body:

1. excessive irritability;
2. apathy;
3. prostration;
4. hypotension;
5. muscle dystrophy;
6. swelling that masks a decrease in body weight;
7. hair loss of its elasticity and color fading.

Too much protein in the body

Excess protein tends to be converted into fat and glucose. As a result, a person's health worsens and performance decreases.

Symptoms of too much protein:

1. loss of appetite;
2. increased excitability of the central nervous system;
3. an increase in the amount of adipose tissue in the liver;
4. deterioration of cardio-vascular system, liver and kidneys;
5. fragility of bones;
6. the appearance of gout.

protein diet

We suggest that you familiarize yourself with examples of a protein diet menu separately for men and women, based on their average weight.

Sample Menu for Vegetarian Men assuming about 63 grams of protein per day

Sample menu for female vegetarians, calculating about 52 grams of protein per day

It should be borne in mind that this diet is not intended for everyday nutrition. Such a menu can be used without harm to health during unloading days. It is also worth adhering to specific recommendations for men and women.

In the previous one, we learned how to calculate your daily allowance squirrel. It's time to reveal the meaning of the expression "complete". The fact is that all proteins differ in the composition of amino acids - the elementary building blocks from which they are built. When the protein is digested, it breaks down into amino acids, which are absorbed through the intestines. And then the body collects its own proteins from these building blocks, strictly individual for each organism.

There are proteins that include the entire spectrum of amino acids necessary for the body, they are called complete proteins . As a rule, animal proteins are complete proteins. And there are proteins where one or more amino acids are missing, or they are in too small quantity - defective proteins . Plant proteins have this deficiency and are incomplete proteins.

Among the 26 amino acids, there are several that our body is not able to synthesize itself and receives them only from food. These amino acids have a special name: "essential amino acids" . There are only 8 of them. The lack of at least one of them in our food does not allow the body to synthesize its own protein molecules, which leads to serious illnesses. Therefore, it is very important to eat complete proteins containing essential amino acids .

Now you understand how difficult it is, for example, for vegetarians to provide themselves with a complete set of essential amino acids . In order not to feel weak, not to reach anemia, headaches or infertility, they should consume enough vegetable proteins, dairy products, eggs and, if possible, fish.

Among vegetable proteins, soy protein is distinguished by its composition: it contains all 8 essential amino acids . And although one of these essential acids is found in soy in an insufficiently high concentration, soy protein is still close in quality to complete proteins . Therefore, in recent times Soy foods are available in many health and organic food stores and are excellent low-calorie foods with high nutritional value.

Vegetable proteins also have a huge advantage: their molecules are simpler in structure and are quickly broken down by the body into amino acids. Therefore, the digestion of vegetable proteins is easier, faster, and they are more fully absorbed.

In addition, along with vegetable proteins, we also get fiber and vitamins, which are also found in legumes. So don't forget to use them on your menu. This will help you get the required daily protein intake.

To correct and supplement the composition of vegetable proteins and bring it closer to complete proteins , you can combine legumes with rice or cereals in dishes and mix different varieties of legumes.

There are people who are not able to digest the protein of meat products at all - they often become vegetarians not out of conviction, but out of necessity. After all gastrointestinal tract a person is really more adapted to the digestion of plant foods.

Historically, man in ancient times appeared as a herbivore. Our digestive system is not at all adapted to the digestion of raw (raw) meat products, as in predators. Man began to eat animal meat only when he learned to process it on fire or in other ways.

Squirrels were discovered in 1839.

Protein is an energy resource. From quantity muscle tissue in the body depends on the level of metabolism. Our body breaks down the proteins we get from food into their constituent amino acids and then builds new proteins that it uses to build the body. Amino acids that make up proteins are used to synthesize nucleic acids, cell membranes, hormones, neurotransmitters and plasma proteins. All amino acids, depending on the body's ability to synthesize from precursors, are divided into nonessential, irreplaceable and conditionally irreplaceable.

The National Academy of Sciences has identified 9 amino acids that are essential for all age groups and can only be obtained from food:

• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• tryptophan
• Valine
• Histidine

In addition to essential amino acids, there are also conditionally essential ones:

• Arginine
• Cysteine
• Glutamine
• Glycine
• Proline
• Tyrosine

During growth, intensive sports and various disease states, the synthesis of own amino acids, which are conditionally essential, cannot satisfy the metabolic needs of the body. Therefore, their deficiency must be replenished with a complete diet.

How to calculate the need for protein?

• The greatest need for protein in children from 0 to 3 years 1.5 g - 1.1 g / kg
• During the period of active growth and puberty (4-13 years old) - 0.95 g / kg
• At the age of 14-18 years - 0.85 g / kg
• During pregnancy and lactation, the need for protein increases to 1.1-1.3 g / kg
• For healthy adults, the norm is 0.8 g / kg.

To negative consequences can lead to both insufficient and excessive protein intake. Therefore, the amount of protein for each person should be selected individually, taking into account his needs.

Protein types

animal protein

• Fish and seafood
• Bird
• Dairy products (milk, cottage cheese, yogurt, cheese)

vegetable protein

• Legumes (beans, peas, lentils, soybeans)
• Vegetables
• Cereal crops
• Nuts and seeds

Many people think that protein products 100% protein, but that's not the case at all! If you ate 100 g of meat or fish, this does not mean that you consumed 100 g of protein.

A glass of milk or kefir contains about 7 g of protein.

In 100 g of cottage cheese - 14 g

In 100 g of cheese - 27 g

In 100 g of beef - 26 g

In 2 sausages - 11 g

In 100 g of boiled chicken - 25 g

In 100 g of pike perch - 21 g

In 100 g sea ​​bass- 19 g

In dairy-free rice porridge 250 g - 6.2 g

In buckwheat dairy-free porridge 250 g - 14.8 g

In dairy-free oatmeal 300 g - 8.7 g

In boiled pasta 250 g - 10.3 g.

What is the practical difference between animal and plant proteins?

It turns out that not all proteins are equally useful and equivalent. Animal proteins such as chicken or beef contain all the essential amino acids, as these proteins are the most similar to those found in our bodies. Animal protein foods such as red meat, egg yolks rich in zinc and heme iron, which is better absorbed than iron from herbal products. In addition to protein, meat contains vitamin B12, which is not found in plant sources. This vitamin is critical for normal operation nervous system.

Milk and dairy products provide our body with both protein and calcium, which are essential for people of all ages. Milk contains all 9 essential amino acids. Dairy and whey proteins are rich in leucine, which is responsible for the synthesis of muscle tissue. Studies show that whey protein intake during and/or after exercise can improve synthesis muscle mass and relieve fatigue.

There is also back side Benefits: Animal protein products are often high in cholesterol and fat, which, if consumed in excess, can cause obesity and cardiovascular disease. Most useful resources animal proteins are fish and poultry meat such as chicken or turkey. These foods are high in protein and low in fat.

Research recent years show that people who eat a lot of red meat have more high risk colon cancer, heart disease and diabetes. There is also scientific evidence that substituting partial red meat for fish, poultry, beans, or nuts can help prevent heart disease and diabetes.

Protein foods of plant origin do not contain saturated fats and cholesterol. The most complete amino acid composition is soy, but even it does not contain an essential amino acid - methionine. But soy has a high level of glutamine and arginine, which is important for increasing endurance during sports. Soy products can be a great alternative to red meat.

Nuts (such as walnuts, pecans, and almonds) are also not amino acid-complete sources of protein, but they are rich in vitamins, minerals, fiber, and antioxidants.

Despite all the arguments between vegetarians and meat eaters, consensus not yet found, nevertheless, evolutionarily man was created omnivorous. diet healthy person should include different kinds squirrel. You should not completely abandon animal protein and completely switch to vegetable. The more varied the diet, the more more likely ensure that the body receives all the necessary amino acids.

Protein, also known as protein (from English protein) is a complex organic compound, a chain of amino acids connected in series, twisted around its axis and forming a three-dimensional structure. Protein is the structural basis of most body tissues. He participates in almost all physiological processes.

For full functioning, a person must receive a certain amount of protein with food, namely from 1 to 1.5 g of protein per 1 kg of body weight. It is desirable to obtain this amount of protein from natural food(on at least, most). The types of protein depend on its sources. Proteins are divided into proteins of plant and animal origin. What is the difference between animal protein and vegetable protein, consider below.

Protein types

The body receives protein from animal and vegetable products, which leads to the division of proteins into types.

We will talk about the differences between these two types of protein a little lower, in this section we present the most valuable sources of protein, both plant and animal origin:

1. Sources of animal protein: Milk, eggs, cottage cheese, meat, poultry, fish, livestock by-products (kidneys, hearts, liver, etc.).
2. Vegetable protein sources: Legumes, peas, wheat, rye, quinoa, some varieties of nuts (, walnuts).

How to calculate the need for protein?

To figure out exactly how much protein is needed for stable growth, it is worth considering several factors that are often ignored:

1. Net weight without body fat. So fantastic figures will turn into quite real and acceptable. Net weight is calculated using the formula: total weight -% body fat. And already from it the total intake of protein is calculated.
2. metabolic rate. People with a slow metabolism need on average 30% less protein structures than individuals with fast metabolic processes.
3. Amino acid composition of the protein. If you eat a complex protein, calculate the data from the table. But if you keep vegetarian diet and work with vegetable protein, try to complete the complete amino acid profile. To do this, count only half of the incoming protein from each amino acid profile.

The table reflects the need for protein depending on physical activity:

Immediately make a reservation that the use of protein over 2 g per kg of body weight requires additional use water - 30 ml for each gram of protein.

What is the difference between plant and animal proteins?

To answer the question, what is the difference between animal protein and vegetable protein, let's return to the definition of proteins. Protein is made up of amino acids. It is the sequence of amino acids that determines the properties of a protein.

When it comes to pork, many fitness experts wrinkle their noses in anger, advising them to eliminate this meat from their diet. And absolutely in vain! The protein content in lean pork is 19.4 g of protein per 100 g of the product, with a low fat content - only 7-9 g. Let's not forget that it is much easier to choose and cook pork than beef.

Let's move on to beef. The most preferred source of protein is tenderloin from this type of meat. It contains about 19 g of protein per 100 g of product. As you can see, nothing fantastic - however, it is believed that beef is a more preferable source of protein than pork. Objectively, this statement is not true.

It is impossible not to mention such a high-quality form of protein as fish protein. Red fish or white - it doesn't really matter. Hake (16 g of protein per 100 g), perch (18.5 g) or cod (17.5 g) contain the same quality protein, which is the same as (21) or (21.6).

Eggs

Let's not forget to mention egg white- easily digestible, it contains a full spectrum of amino acids, rich in amino acids with a branched side chain (). One chicken egg, holds an average of 3-7g of protein depending on the category.

The sources of protein are listed above, as you might guess, these are animal proteins. Their characteristic is practically complete absence carbohydrates per 100 g of the product - in other words, they consist of fat, water and protein. On the one hand, this is a plus for those who adhere to a high-protein diet with a restriction of carbohydrates in the diet. On the other hand, no one has canceled the human need for fiber. At least people living in the European part of Russia need it. And here we come to the aid of vegetable sources of protein, especially cereals.

cereals

Speaking of balanced sports nutrition buckwheat and oatmeal always appear. And this is no coincidence - the first contains 12.6 g of protein per 100 g of the product, the second - 11 g, and there and there about 60 g of carbohydrates with a low fat content (less than 5 g). And although the protein in these cereals is defective in amino acid composition, with the parallel use of animal sources of protein, cereals perfectly complement the diet, becoming sources of fiber and energy.

To be fair, let's make a remark. Fiber in cereals is not so much. Its best source is fibrous raw vegetables. Don't forget that consumption large quantities animal protein requires the mandatory inclusion of additional sources of fiber in the diet.

The benefits and harms of each type

It is strange to talk about the harm or benefit of any type of protein, but some nuances should be mentioned. The fact is that our body, as a result of evolution, has adapted to the use of only certain protein structures. Unfamiliar sources of protein in varying amounts produce metabolites that can harm or slow down progress towards one degree or another.

First of all, this concerns vegetable proteins and, in particular, soy products. Soy protein contains amino acids that the body converts into phytoestrogens. These compounds lead to a slowdown in the growth of strength indicators, the appearance of fat deposits along female type, and when long-term use can cause gynecomastia.

Note: another product containing phytoestrogens is brewer's yeast, which is also sometimes used by athletes due to high content squirrel.

But that doesn't mean you shouldn't eat. vegetable proteins- it is enough to choose the right sources and limit the total intake to 15-20% of the total protein.

With animal protein, unfortunately, not everything is in order either. The protein contained in red meat has D-carnitine and other transport amino acids in its structure. When they enter the body along with fatty tissues, they extract harmful and good cholesterol. The former is rapidly metabolized into cholesterol plaques which are extremely detrimental to health blood vessels. Such deposits are especially dangerous for athletes over 35 years of age.

Conclusion

For complete protein synthesis, we need a full range of amino acids. We get it from animal protein sources or by alternating different sources. vegetable protein. Which path you choose is up to you. The result of proper protein intake is healthy color faces, strong nails, healthy skin and hair, low percentage of body fat, good health. Be responsible with your diet! Be healthy!

Everyone knows about the presence of protein in dairy and meat products, as well as the fact that plant foods contain completely different proteins. So what is the difference between vegetable proteins and animal proteins, how big is the difference between animal and vegetable protein? You will receive answers to these questions on this page. You can also learn about the protein content in foods and their benefits.

The lack of proteins can cause immune deficiency, protracted illnesses, early aging. So, a growing body needs from 60 to 100 grams of protein per day, and adults - from 55 to 75 grams. And not only the amount of protein is important, but also its quality.

Animal and vegetable proteins have their pros and cons, and in order to figure out which of them is more useful, you need to understand two points:

• there are no ideal proteins for assimilation;
• plant-derived products do not contain or contain insufficient amounts of essential amino acids!

Proteins of plant and animal origin in foods

Dietary proteins can be divided into animal and vegetable proteins. Animal proteins are found in meat and poultry, fish and seafood, eggs and dairy products, and vegetable proteins are found in soy, cereals, legumes and nuts.

Vegetarians and meat eaters have an endless debate about the benefits of protein. different origin. Proponents of vegetarianism insist on the dangers of animal proteins and the possibility of their complete replacement on vegetable. Meat-eaters, on the other hand, stubbornly refuse to give up meat products.

The content of vegetable and animal proteins in food

Vegetable proteins have low digestibility, more plant foods are required for good nutrition, while animal proteins contribute to the absorption of vegetable proteins. However, animal proteins often enter the body in excess of the norm, tk. found in excess in animal products. Excess protein gives increased load on the liver and contributes to the leaching of calcium from cells, and also causes poisoning by protein breakdown products.

When choosing between plant and animal protein, you need to consider the amount of food consumed or choose a combination of plant and animal proteins.

Proteins contain simple but important compounds - amino acids. Of the 150 amino acids known to science, a set of 20 is enough for a person: 12 nonessential amino acids human body is able to recreate itself, but the remaining 8 are irreplaceable and must be ingested with food. The absence of one amino acid makes it difficult to absorb others, so it is essential that the diet includes foods that provide all the necessary amino acids.

Animal products contain all the essential amino acids. As for herbal products, among them full set present only in soy and its derivatives. However, soy also contains few useful phytoestrogens. To provide good nutrition plant food, you need to include grains, legumes, and soy in limited quantities in the diet. At the same time, it must be remembered that the percentage of proteins in grains and legumes is relatively small, but this issue cannot be solved by simply increasing the portion: for example, nuts and seeds and daily allowance consumption of these products is low.

Protein content in meat, milk, meat and dairy products

Comparing the saturation of different products with animal protein, it should be noted that the largest amount is found in cheeses, and only then come meat, poultry, fish and eggs. Of course, there is protein in milk. The protein content of this dairy product, as skim cheese 17% consists of protein, and cheeses - 20%.

Cow's milk and dairy products familiar to us cow's milk increasingly criticized by supporters proper nutrition. And the main reason for this is the growing lactose intolerance ( milk sugar) and allergic to milk protein in people.

Unlike cow's milk, goat's and sheep's milk, as well as their products, are hypoallergenic. Goat and sheep milk are more nutritious. The protein content of this milk is higher than proteins, but these proteins are digested faster and fat is easier to digest.

By their own biochemical parameters goat milk as close as possible to the mother breast milk. From time immemorial, sheep's milk has been considered a symbol of youth, beauty and health among the inhabitants of the Caucasus and the Middle East.

Difference (difference) between animal and vegetable protein

Differ "meat" and "milk" sources and the quality of the protein. Milk proteins contain all amino acids and in the optimal ratio, necessary for the body. Meat proteins in their biological value are not the same. Muscle proteins are the most valuable, collagen and elastin are proteins connective tissue are less valuable and in large numbers even adversely affect kidney function. For this reason, preference should be given to the meat of young animals with "immature collagen". In fish, connective tissue is 5 times less than in animal meat, so fish is absorbed better and faster than meat. very valuable and nutritional product- eggs: they contain the best proteins in terms of amino acid composition. Proteins in dairy and meat products are antagonists to each other, for this reason they should not be eaten at the same time.