Protein is used in cell regeneration and to repair cell injuries (muscles particularly) from the microscopic trauma that occurs with exercise. It is not an efficient energy source, and serves that purpose only in malnourished states.
Proteins, like carbohydrates and fates, are composed of carbon, hydrogen, and oxygen atoms. Unlike carbohydrates and fats, proteins also contain nitrogen. Amino means nitrogen-containing and amino acids are the molecules that, when joined in groups, form proteins. Proteins in the human body are composed of 20 amino acids. Most of these can be synthesized by the human body and are commonly called nonessential amino acids because they do not need to be consumed in the diet. Nine of the amino acids are essential because the body cannot make them, and these must be consumed through the diet.
The amino acid content of a dietary protein affects its value in supporting growth and tissue maintenance. High-quality protein (complete protein) describes the amino acid pattern of a protein that is similar to the body’s needs. High quality proteins include proteins of animal origin (eggs, meat, fish, poultry, and dairy).
Proteins that are deficient in one or more of the essential amino acids (grains, beans, vegetables, and gelatin) are referred to as incomplete proteins. Of the plant proteins, soy is the highest quality. When relying on the incomplete proteins, it is important to consume a variety of plant foods that provide different amino acids, often referred to as complementary proteins, so that all essential amino acids are consumed over the course of the day. (Not surprisingly, the combinations appear commonly in many cultures’ cuisines.) Common examples of complementary proteins are beans and rice, corn and beans, nut butters and bread. As a general rule, combining beans and legumes with grains provides the essential amino acids in appropriate ratios. It was believed for some time that complementary proteins had to be consumed at the same meal. However it is now known that consumption of a variety of proteins from legumes, seeds, nuts, and grains over the course of the day is adequate.
Proteins, like carbohydrates and fates, are composed of carbon, hydrogen, and oxygen atoms. Unlike carbohydrates and fats, proteins also contain nitrogen. Amino means nitrogen-containing and amino acids are the molecules that, when joined in groups, form proteins. Proteins in the human body are composed of 20 amino acids. Most of these can be synthesized by the human body and are commonly called nonessential amino acids because they do not need to be consumed in the diet. Nine of the amino acids are essential because the body cannot make them, and these must be consumed through the diet.
The amino acid content of a dietary protein affects its value in supporting growth and tissue maintenance. High-quality protein (complete protein) describes the amino acid pattern of a protein that is similar to the body’s needs. High quality proteins include proteins of animal origin (eggs, meat, fish, poultry, and dairy).
Proteins that are deficient in one or more of the essential amino acids (grains, beans, vegetables, and gelatin) are referred to as incomplete proteins. Of the plant proteins, soy is the highest quality. When relying on the incomplete proteins, it is important to consume a variety of plant foods that provide different amino acids, often referred to as complementary proteins, so that all essential amino acids are consumed over the course of the day. (Not surprisingly, the combinations appear commonly in many cultures’ cuisines.) Common examples of complementary proteins are beans and rice, corn and beans, nut butters and bread. As a general rule, combining beans and legumes with grains provides the essential amino acids in appropriate ratios. It was believed for some time that complementary proteins had to be consumed at the same meal. However it is now known that consumption of a variety of proteins from legumes, seeds, nuts, and grains over the course of the day is adequate.
adapted from NSCA's Essentials of Strength Training and Conditioning
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