To supplement protein, eat meat or beans?

To supplement protein, eat meat or beans?

As one of the three major nutrients, protein is an important raw material for building and repairing body cells, which can promote body metabolism and provide energy for the body. After the protein in the food enters the human body, it is converted into amino acids through digestion and absorption; some essential amino acids cannot be synthesized by the human body and must be ingested from food. In our daily life, there are two major types of protein we get from food: animal protein and plant protein. But, which is healthier to eat meat or vegetarian?

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The pros and cons of eating meat and beans

Animal foods such as eggs, milk, meat, etc. are common sources of high-quality protein. However, recent studies have shown that a large intake of animal protein may lead to a series of health problems, such as obesity and dyslipidemia. Therefore, vegetable protein is also getting more and more attention.

What about plant protein? To evaluate whether a protein is "high-quality", it is not based on a single protein content, but mainly on whether its "amino acid pattern" is excellent and whether its "amino acid score" is high. If the ratio of amino acids in food is close to the composition ratio of amino acids in the human body, it means that the amino acid pattern is good, and the amino acid score is high, which means that its utilization rate after entering the human body is high.

In the common evaluation of animal and plant protein quality, whey protein, casein protein, egg and milk and soy protein have higher scores, of which soy protein is the only high-quality protein among plant proteins.

Vegetable protein derived from plants such as soybeans, grains has no cholesterol, almost no saturated fat and is rich in unsaturated fatty acids, low in fat and calories (except nuts), high in fiber and essential nutrients, lactose free , hypoallergenic; animal proteins such as poultry, livestock, fish, eggs, and milk are similar to human proteins, and their essential amino acid content is very close to the human body. , but also promote the growth and development of children.

Both plant protein and animal protein have advantages and disadvantages. It is recommended that high-quality protein intake should account for 30% to 50% of the total dietary protein. A combination of daily animal protein and soy protein is recommended for the general population. The two cannot replace each other and should be properly matched and balanced.

For vegetarians, soy protein isolate is undoubtedly the best choice. At the same time, you need to pay attention to your own protein intake to avoid insufficient protein intake. Animal protein has good quality and high utilization rate, but is rich in saturated fatty acids and cholesterol, so it is necessary to control the intake. The digestion and absorption rate of soy protein isolate is as high as 90%, which is suitable for people who are recovering after surgery and do not avoid beans.

Why Bodybuilders Need Protein Supplements

Many fitness friends are accustomed to supplementing protein after fitness. Why do bodybuilders need protein supplements?

In the process of exercise, because the muscles are stretched and torn, a large amount of protein is required in the process of muscle re-repair, otherwise it is not conducive to the recovery and growth of muscles. Therefore, general protein supplementation is carried out after exercise. In this process, protein can bring the following benefits.

increase muscle mass

You should add more protein 20 minutes after exercising, because this is the golden period for muscle growth, and protein-rich foods can help build muscles, so that your muscles grow better and more shapely.

Improve the body's power source

Exercise consumes a lot of energy, and the body needs to supply energy to obtain power. Protein, as basic energy, can be quickly digested and absorbed to power the body.

help lose weight

Protein can supply energy to the body and provide a source for total energy consumption, thus reducing the intake of carbohydrates and sugars, thereby achieving the effect of weight loss.

The specific choice will vary from person to person

People who exercise regularly should eat some meat appropriately. For people who do not exercise often, it is enough to eat an egg or a moderate amount of milk every day. If you consume excessive protein every day, the protein will be saved as energy, which will make people fat like fat; at the same time, the excess protein will be metabolized, which will increase the burden on the kidneys, which is not conducive to health.

Correspondingly, protein deficiency is generally accompanied by energy deficiency, and they are like a pair of twin brothers. Medically this complication is called protein-energy malnutrition. Typical symptoms are stunted growth in children and wasting and weight loss in adults. It can manifest in two forms, one in which the patient is emaciated, and the other in which the abdomen is swollen and rash (also known as Quasioke's disease), both in one patient.