What is the role of proteins and amino acids in muscle structure?

In this article, we examine the role of proteins in the body, types of proteins and their consumption.

Proteins are one of the essential substances for the human body, they are composed of smaller chemical compounds called amino acids. Amino acids are like bricks and blocks that make up a building.

There are about 22 amino acids, the amino acids that the body can produce are called non-essential amino acids, and those that are not made by the body and must be obtained through nutrition are called essential amino acids.

Like building bricks, amino acids come together to form shapes and structures that make up body parts.



Proteins in the body structure of animals are one of the factors that make them mobile, in plants and plants they are mostly made up of sugars and carbohydrates, while the physical structure of animals is more than protein. Be.

Protein functions in the body:

Proteins are used to produce almost everything in the body, the most important of which are briefly listed below:

Hormones: Many hormones, such as insulin and progesterone, are made from proteins.

Enzymes: The structure of all enzymes is also made up of proteins, such as digestive enzymes that are used to digest and absorb food.

Oxygen transfer: Hemoglobin is a protein in the blood that transports oxygen from the lungs to all parts of the body.

Mineral transport: Ferritin, transferrin, ceruloplasmin, etc., are proteins that transport minerals through the bloodstream and transfer them to various organs of the body to be used.



Storage of genetic information: RNA (ribonucleic acid) and DNA (deoxyribonucleic acid) molecules, which are responsible for storing genetic code in the nucleus of our cells, are all made of protein.

Structural proteins: Proteins are necessary for the structure of the body, bones are composed of a protein matrix filled with calcium, phosphorus and other minerals, other structural proteins include collagen, elastin, creatine, skin, hair, cartilage They form tendons and other tissues.

Energy and fuel: Proteins can be converted to sugar and fat in the body and used as fuel.

The amount of protein the body needs per day

Women need 0.7 grams per kilogram of body weight and men need 1 gram of protein per day. For example, a woman weighing 50 kg should receive 35 grams of protein per day, and if she is to get this amount of protein from chicken, she needs to consume 120 grams of chicken per day (every 100 grams of chicken fillet or breast contains 30 grams. Is protein.)



For athletes, especially those who do bodybuilding and their goal is to grow and strengthen muscles, the amount of protein consumed can increase up to 2 grams per day depending on the amount and intensity of exercise. Remember that consuming more protein does not mean getting better results, and if you consume too much protein for a long time, it can cause calcium excretion from the body, leading to problems such as osteoporosis and tooth decay, muscle cramps. , Increase in blood pressure and so on.

Food sources containing protein

Food sources can be divided into 3 categories according to the amount of protein they contain:

1. Foods high in protein: red and white meats, eggs, some dairy products such as cheese and milk, some legumes such as soy, etc.

The best and most complete proteins are found in animal sources, plant sources usually do not have the right quality protein or in other words do not have all the amino acids needed by the body and in my opinion they can not be replaced for a long time. Animal proteins.

The best and healthiest sources of daily protein intake are egg whites, milk and cheese, chicken fillets and breasts, which can be consumed in moderation every day.



Fish is also a good source of protein that can be eaten 2-3 times a week.

It is recommended to eat legumes that contain enough protein, such as soy and beans, 2-3 meals a week.

Eating more than one meal a week is not recommended for most people, and I think 2 to 3 meals a month is enough.

If your cholesterol and blood fats are normal, you can eat up to 6 whole eggs (yolks and whites) a week. Eggs are a good source of protein, selenium, zinc and vitamins A, D, and E.

Here is the amount of protein in 100 grams of some foods:

Egg white (100 g): Contains 11 grams of protein.

Chicken fillet or breast (100 g): Contains 30 grams of protein.

Sardines (100 g): Contains 25 grams of protein, both fresh and canned, contains vitamins D, A and omega-3 unsaturated fatty acids, calcium, phosphorus, iodine and selenium.

Soy (100 g): Contains 40 grams of protein, of course, means whole soybeans that are white or cream in color.

Feta cheese (100 g): Contains 14 grams of protein and is a rich source of calcium and phosphorus.

2. Foods containing moderate amounts of protein:

They include rice, wheat, barley and other grains, between 6 and 14% of their ingredients are protein, but cereals contain incomplete protein and do not fully meet the needs of the body.

3. Foods low in protein:

Which include fruits and vegetables, less than 5% of which are protein.

Protein supplements

In my personal opinion and experience, it is better for people to receive the protein they need from food sources, and in principle, there is no need to take protein supplements for ordinary people or athletes. In any case, we will review them in the following article. .

Protein supplements are mainly produced and supplied in the form of protein powders, protein bars (chocolates) and amino acid tablets, the following of which are the most common compounds:

Whey Protein: Whey protein is popular with athletes. Unfortunately, in experiments that we have done with a number of doctors and colleagues on different and reputable brands of these protein powders, we have found that they contain a large amount of nickel and copper in toxic form, etc., which can be used by the body, but on the labels of these products. There is no mention of them, which is why many people get acne and pimples on different parts of their body by consuming his protein powders. I do not recommend this type of protein, especially for those who have liver problems.

Soy Protein / Soy Isolate: These powders, as their name implies, are made from soy and contain a chemical that reduces the activity of the thyroid gland. It should be noted that this substance is also present in soy itself. Therefore, consumption of soy products should not be increased. Consumption of this type of protein is also not recommended.

Egg Protein (Egg Protein / Albumin Protein): Also called albumin, it is of better quality than other protein powders and does not contain excess minerals and metals.

Milk protein or casein protein (Casein Protein): This type of protein is also of good quality, and of course those who have difficulty digesting milk are likely to experience the same problems by consuming these powders.

Pure amino acids: Usually produced in tablet or liquid form, these amino acids are prepared in special laboratories and from fungal organisms. They are absorbed quickly and have good quality.

Other vegetable proteins: which are produced from peas, rice with whole bran, etc., their consumption is unrestricted, but animal proteins such as casein, albumin have a greater effect on strengthening and increasing muscle mass.