단백질보충제 Dietary protein is the body’s principal source of nitrogen. Dietary protein also plays a role in the regulation of glucose and lipid metabolism through physiological mechanisms.
A healthy diet includes protein rich foods from each of the 5 food groups. Choose lean meats, fish, eggs, beans and legumes, whole grains and fat-free or low-fat dairy.
Proteins from Plants
The term plant-based protein has been used to describe a range of foods, including tofu, tempeh, seitan, hummus, avocado and certain vegetables. The food items may be consumed in place of animal proteins or alongside them. The foods can also contain other nutrients, such as fibre, vitamins, minerals and phytochemicals.
The most common source of protein from plants is pulses (chickpeas, black beans, lentils and peas), nuts, seeds, whole grains and some vegetables. All of these foods provide a good amount of protein, though some are higher in protein than others.
Plant-based proteins often come with additional health benefits, such as lower levels of saturated fat than animal-based proteins, and a greater variety of omega-3 fatty acids. The proteins may also have a positive impact on the body’s ability to control blood sugar and cholesterol levels.
The evidence on plant-based protein is strong, with multiple studies indicating a relationship between the foods and a range 단백질보충제 of health outcomes. This includes improved cardiovascular risk factors and weight loss, as well as improved markers of blood sugar control. Several meta-analyses have also shown an association between people who eat more plant-based proteins and longer, healthier lives, even after controlling for other important factors. This includes lower levels of inflammation, which is associated with a greater chance of heart disease and diabetes.
Proteins from Animals
Proteins from animals are a major source of proteins in the human diet. They provide the essential amino acids that are used for protein synthesis, and also serve as the body’s principal source of nitrogen, which is needed for the synthesis of nonessential amino acids, nucleic acids, purines, and pyrimidines. Proteins from animal sources also contribute 5.65 kilocalories per gram (kcal/g) of energy.
Protein is a large, complex group of biomolecules that includes muscle, skin, feathers, blood, enzymes, and hormones. The amino acids that form the building blocks of proteins are called peptides, and they can be classified according to their shape; solubility in water, salt, acid, or base; the nature of the side chain; and the presence of prosthetic groups. Proteins can also be classified as either essential or nonessential, depending on whether the animal needs the amino acids in its tissues or must obtain them through the diet.
Animal proteins are expensive and resource-intensive to produce, and they require more water during production than plant-based proteins. Increasing global population and climate change are driving research towards alternative sources of animal protein.
Proteins from Dairy
Dairy products like milk, cheese and yogurt are staples in many diets, and research has shown them to provide essential nutrients including protein, calcium and vitamin D. They also have other healthful benefits, such as aiding in digestion, lowering blood pressure and reducing cardiovascular disease risk.
However, dairy isn’t a single food; it contains a wide variety of ingredients. Even liquid milk can vary from glass to glass depending on the fat content and other components, such as sodium and vitamins.
The proteins in dairy include whey, curd and casein. Whey protein is made from the liquid part of milk that separates from the solid curd after churning. It is rich in protein and can be added to foods like beverages, salad dressings or ice cream. Casein is the protein in curd and can be incorporated into other dairy foods, such as bakery items. Both whey and casein have been shown to have health benefits, such as their role in supporting muscle protein synthesis after exercise. They also have high DIAAS scores, which are determined by the proportions of the amino acids they contain that match dietary protein requirements.
Technological advances are expanding the scope of what can be done with dairy proteins. They can be mixed with plant-based proteins to produce formulations that appeal to consumers who may not be strict vegetarians or vegans, such as those seeking a healthier alternative to traditional beverages.
Proteins from Other Foods
Protein foods are broken down into smaller parts called amino acids during digestion. Amino acids are essential nutrients that are involved in many important body functions, including growth, development and cell function. The body cannot make some amino acids, so they must be supplied in the diet. Amino acids are found in proteins from animal products (such as meat, fish, poultry and dairy), beans and legumes, nut butters and whole grains. A well-planned vegetarian or vegan diet can provide all the necessary amino acids.
Dietary protein provides nitrogen and the essential amino acids to support cellular growth, development and repair. Protein also contributes to satiety and the regulation of glucose and lipid metabolism.
A high-protein intake is associated with positive effects on muscle mass, strength and function, while a low-protein diet is associated with negative effects. However, the impact of dietary protein on other physiological end points is less clear.
Protein is an essential nutrient and the current recommended dietary allowances (RDA) are set at 0.08 g/kg of body weight per day for healthy adults. The RDA takes into account the metabolic requirements of protein for a range of age and sex groups. However, the quality of dietary protein, as measured by amino acid composition and digestibility, differs between age and sex groups. This is reflected in the fact that average U.S. protein intakes are below the RDA for some age and sex groups.