Protein PROTEINS ARE CRUCIAL FOR BODY GROWTH
It is common knowledge that athletes take protein supplements to increase muscle mass and improve their ability to recover after strenuous exercise. But everyone benefits from protein: it is necessary to build and maintain body cells and muscle tissue. Protein is also a nutrient capable of inhibiting digestion and regulating blood sugar, hunger and energy levels, thereby improving the body’s performance. Protein helps build and maintain muscles, organs, connective tissue, skin, bones, teeth, blood and DNA. Quite simply, proteins are crucial to our growth. Protein intake The Danish health authorities recommend that the average adult should consume 0.8 g of protein per kilogram of body weight a day. The greater your level of physical activity, the more protein you should eat. Studies also show that a diet involving a daily protein intake of 1 to 1.5 grams of protein per kilogram of body weight has a positive effect on your BMI and waistline, thereby also reducing the risk of developing diseases associated with obesity. Taking in enough protein throughout
34 | Protein
the day is important, but mornings and evenings are particularly crucial. While we sleep at night we are fasting, so it is important to give the body enough energy to function well through the night. In the morning your energy stores must be replenished so that your body can maintain constant blood sugar levels and produce new energy. Amino acids Eggs are full of protein and contain all the essential vitamins and minerals that humans need (cf. Rapport om protein, Jens Lund). Proteins are made out of twenty different amino acids. Out of these twenty different amino acids the human body produces eleven; these are called non-essential amino acids. The remaining nine are called essential amino acids, which reflects the fact that they should be ingested every day. Animal foods, including eggs, contain the highest protein levels of all foods, and animal proteins are regarded as complete proteins because they contain all nine essential amino acids. Three of the essential amino acids are known as branched chain amino acids. Branched chain amino acids can be transformed into all other amino acids,
and this makes them entirely essential for building new muscle tissue. Protein shortage Determining whether the body lacks protein can be difficult. A shortage of protein will usually manifest itself as malnutrition or a lack of energy; it can impair muscle function and cause a sense of fatigue. The body does not store protein like it stores fat and carbohydrates, which means that you need to take in protein regularly every day to keep your immune system stable. Weight loss and protein The body expends more energy on breaking down proteins than on breaking down fats and carbohydrates. This is why eating lean protein can assist weight loss. At the same time protein keeps you feeling full for longer. When you exercise, the body spends up to 48 hours recovering. It is important to feed your body protein within this 48-hour window if you want to derive the full benefit of your exercise. The branched chain amino acids in protein also help reduce the delayed-onset muscle soreness that can arise after strenuous exercise.