Types of Protein
Types of protein and amino acids. Protein is essential for the body, maintenance and repair of cells and growth. Protein is the major component of DNA, hormones, enzymes, antibodies, muscle and other body tissue. It represents around 75% of the dry weight of body cells. Protein is a big molecule that comprises between 10 and 100 amino acid molecules. Protein is built from the amino acids in our bodies. Dietary protein is broken down in the digestive system by digestive enzymes, hydrochloric acid into constituent amino acids.
And then these are:
- Used as energy
- Taken to the liver to make plasma proteins
- Taken into cells to build the new proteins
Amino acids
Amino acids are also important nutrients for the body. Around 20 amino acids are used to make proteins only 9 or 10 are essential. They have to come from food because our bodies cannot make them. All amino acids are important and need to be available to repair or build muscle. If any is missing proteins are not made.
Types of protein
Complete proteins include all essential proteins. Products such as eggs, meat, fish and chase are complete proteins.
Incomplete proteins often lack 2 or 3 of the essential amino acids. These proteins are plant-based. They can be obtained from vegetables, beans, grains, fruits, nuts and seeds.
Using protein for energy
The body breaks down protein to use as energy. When glycogen is depleted during strenuous exercise or long run. The body doesn’t store protein, so if no protein is fed, muscle protein is broken down. Amino acids can’t be used for preparing or building muscle tissue if amino acids are used for energy.
How much protein do you need for exercise and health?
Protein needs to be used for energy about 20 %. Most people need 1g per kilogram of body weight. More protein is needed in growth, illness, pregnancy, tissue repair and training. Exercise intensity and duration affect protein requirements. If we exercise for several hours we lose muscle mass.
These are suggesting protein requirements:
- Moderate training: 1-1.5 g per kg body weight.
- Harder training: 1.5-2 g per kg body weight
- Very hard, heavy or long training: 2g per kg body weight.
Regular protein intake is needed for building muscle mass. After any exercise, taking protein with carbohydrates will help repair muscle damage.
Types of protein in supplements
Types of Protein Powder – Animal-Based Protein
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Whey protein.
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Casein protein.
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Egg white protein.
Plant-Based Protein
- Soy protein.
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Rice protein.
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Hemp protein.