More about Proteins
Advantages: Protein helps in building, maintaining and restoring muscles. It's responsible for healthy blood cells, key enzymes and strengthening the immune system. It also helps to heal faster and aids in growth of a person, especially kids.
Disadvantages: Not much though, two things which needs to be kept in mind are not to over have protiens with the help of supplements and In order to build muscle, protein must be consumed with enough carbohydrate calories to provide the body with energy. Otherwise your body will tap into the protein for energy which might not be a good option for the body.
Where to Find it?
Animals:
- Fish, crab, lobster, oysters, prawns
- Poultry and other meat
- milk, cottage cheese, yogurt, cheese
- Eggs
- Grains & Cereals
- Nuts & seeds
- Legumes like beans, peas, lentils, soybeans
Quantity
You should have atleast 0.8g per kilo of your body weight per day. Now taking a quantity of say 4 ounces, which might come up to your average consumption, the proteins that can be found is as follows.
- Fish :40g
- Chicken : 35g
- Meat: 30-35g
- Cheese cup: 28g
- milk cup: 8g
- Most Other plant protiens comes less that this.
Types of Proteins
Whey :Whey protein is rapidly absorbed helping to induce muscle-protein synthesis following a training session
Casein: Casein protein is slowly absorbed providing a long steady flow of amino acids, helping to prevent muscle-protein degradation
You can find these in protein supplements as well. You should always try to combine the food like Grains/cereals and legumes/meat (rice/bread and beans/meat) Grains and diary (Oatmeal & milk) to make it a complete meal and hence you get the complete benifit of proteins.
You can also read here how to heal injuries faster with food: Foods to Heal Injuries Faster
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