To supplement protein, should you eat meat or beans?

To supplement protein, should you 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 digested and absorbed and decomposed into amino acids; some essential amino acids cannot be synthesized by the human body and must be ingested from food. In daily life, the protein we get from food has two major animal protein and vegetable protein. But which is healthier, meat or vegetarian?

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Advantages and disadvantages of eating meat and eating beans

Animal foods such as eggs, milk, and meat 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, plant protein is also are receiving more and more attention.

What about plant protein? To evaluate whether a protein is "high quality" is not to look at a single protein content, but mainly to see whether its "amino acid pattern" is excellent and whether its "amino acid score" is high. If the proportion of amino acids in the food is close to the proportion of amino acids in the human body, it means that the amino acid pattern is good, and the amino acid score is also 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 soybean protein have higher scores, among which soybean protein is the only high-quality protein among plant proteins.

Vegetable protein extracted from plants such as soybeans and grains does not contain cholesterol, contains almost no saturated fat and is rich in unsaturated fatty acids, low in fat and calories (except nuts), high in cellulose and essential nutrients, and lactose-free , low allergenicity; poultry, livestock, fish, eggs, milk and other animal proteins are similar to human protein, and their essential amino acid content is very close to the needs of the human body. The utilization rate and digestibility are generally better than plant protein, which can not only maintain the health of adults , can also promote the growth and development of children.

Both plant and animal proteins have their pros and cons. It is recommended that high-quality protein intake 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 for a balanced diet.

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

Why Bodybuilders Need Protein Supplements

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

During the exercise, the muscles are stretched and torn. In the process of muscle repair, a large amount of protein is needed to participate, otherwise it is not conducive to muscle recovery and growth. Therefore, protein supplementation is generally carried out after fitness. In this process, protein can bring the following benefits.

increase muscle mass

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

Improve body power source

Exercise consumes a lot of energy, and the body needs to supply energy for power. As the basic energy, protein can be quickly digested and absorbed to provide power for the body.

help lose weight

Protein can provide energy for 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.

Specific choices vary from person to person

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

Correspondingly, protein deficiency is generally accompanied by energy deficiency, they are like a pair of twin brothers. Medically, this complication is called protein-energy malnutrition. Its typical symptoms are poor growth and development in children and wasting and weight loss in adults. It occurs in two forms, one in which the patient is bony all over, and the other in which the abdomen is swollen and rashed (also known as Kwasciok's disease), and both forms can appear in the same patient.