Adults, pregnant women, infants, the elderly, athletes ... Our daily protein needs are not identical. Lætitia Matrat, dietician nutritionist DU, gives us more details on the amount of protein we need daily.
Proteins: all about these essential macro nutrients
Proteins are the main building blocks of all cells of the human body. They are chains of amino acids that can be used in the composition of muscles, skin, nails, hair, blood, etc. These are also the basis of many hormones, enzymes and antibodies and are necessary for the growth, repair and defense of human body tissues.
Characteristics of the proteins:
Proteins are the main building blocks of all cells of the human body. They are chains of amino acids that can be used in the composition of muscles, skin, nails, hair, blood, etc. These are also the basis of many hormones, enzymes and antibodies and are necessary for the growth, repair and defense of human body tissues.
Characteristics of the proteins:
- Macro nutrients essential for life
- Made up of amino acids, essential or not, which define the quality of the protein
- In the diet we find animal proteins and vegetable proteins
- They have many roles in the body (enzyme, transport, tissue structure, etc.)
- Protein needs change over the course of life
Energy role
Protein provides energy, 4 calories per gram. Like proteins and carbohydrates, proteins are essential macro nutrients for the body.
C-reactive protein, a marker of inflammation
C-reactive protein (CRP) is a protein synthesized by the liver during inflammation. The CRP assay is very common during a blood test, it allows to see if the body faces aggression.
Sources of essential amino acids
More than 20 naturally occurring amino acids are found in dietary proteins. Nine are essential amino acids that the body can not manufacture. So you have to get them through the diet. Other amino acids are non-essential because the body can produce them.
Structural role
Proteins participate in cell renewal and especially in muscle tissue, skin and bone tissue.
Physiological processes
They play a lot of different roles in metabolism. Some proteins are digestive enzymes allowing the assimilation of food molecules, others form antibodies and allow the body to defend itself against external aggressions. Finally, proteins also enter into the composition of hemoglobin and certain hormones.
Proteins perform a variety of functions in the body:
Provide a feeling of satiety
Contribute to building muscles
Contribute to tissue repair following injury or surgery
Strengthen the immune system and help prevent infections
Helps maintain muscle mass during a weight loss process
Allow renewal of skin, hair and nails
Promote the growth of children and adolescents as well as the development of the fetus
How many proteins a day?
Provide a feeling of satiety
Contribute to building muscles
Contribute to tissue repair following injury or surgery
Strengthen the immune system and help prevent infections
Helps maintain muscle mass during a weight loss process
Allow renewal of skin, hair and nails
Promote the growth of children and adolescents as well as the development of the fetus
How many proteins a day?
Depending on the different periods of life and the daily energy expenditure of each, the recommended amount of protein will vary. In healthy adults, the recommended dietary intakes (ANC) of protein are set at 0.83 g / kg / day. But these contributions vary and are increased in the pregnant woman, the elderly person or even some athletes.
The results of the INCA1 survey show that protein intake in adults averages 1.4 g / kg / day. Protein requirements are therefore, on average, largely covered in French adults.
In general, the protein intake is 12-14% of the total energy intake, when the energy balance is balanced, that is to say when the food intake is equal to the energy expenditure (physical activity metabolism, etc.).
high protein foods
The main sources of protein are animal products (meat, fish, eggs and dairy products). Some foods such as legumes, nuts and seeds as well as grain products are excellent sources of vegetable protein. Finally, some protein-rich vegetables also help to meet the needs of the body.
The main sources of protein are animal products (meat, fish, eggs and dairy products). Some foods such as legumes, nuts and seeds as well as grain products are excellent sources of vegetable protein. Finally, some protein-rich vegetables also help to meet the needs of the body.
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