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𝗣𝗿𝗼𝘁𝗲𝗶𝗻
// THREAD //
𝗣𝗿𝗼𝘁𝗲𝗶𝗻
// THREAD //
🔴 An amino acid is a molecule that contains both an amino group (-NH2) & a carboxyl group (-COOH)
🔴 There r 20 different types of Amino Acids & they they can be combined in different ways to form large molecules called Proteins.
🔴 There r 20 different types of Amino Acids & they they can be combined in different ways to form large molecules called Proteins.
🔴 Proteins are essential for the Body & hv many important functions 👇
1. Building & repairing tissues
2. Transporting nutrients & oxygen throughout the body
3. Fighting infection
4. Regulating hormones & enzymes
5. Transmitting nerve impulses
6. Producing antibodies
.....
1. Building & repairing tissues
2. Transporting nutrients & oxygen throughout the body
3. Fighting infection
4. Regulating hormones & enzymes
5. Transmitting nerve impulses
6. Producing antibodies
.....
🔴 Out of the 20 Amino Acids, 9 of them r essential amino acids meaning they cannot b made in the body & must b obtained from diet.
🔴 The other 11 amino acids r Non essential amino acids, body can make them.
🔴 The other 11 amino acids r Non essential amino acids, body can make them.
🔴 The nine essential amino acids are
1. Histidine
2. Isoleucine
3. Leucine
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valine
🔴 Leucine, Isoleucine & Valine r called BCAAs. They r key for Muscle tissues.
1. Histidine
2. Isoleucine
3. Leucine
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valine
🔴 Leucine, Isoleucine & Valine r called BCAAs. They r key for Muscle tissues.
🔴 The 11 non-essential amino acids are
1. Alanine
2. Arginine
3. Asparagine
4. Aspartic acid
5. Cysteine
6. Glutamic acid
7. Glutamine
8. Glycine
9. Proline
10. Serine
11. Tyrosine
🔴 Body can make these AA's but u may need them in amounts more than tht produced by the body.
1. Alanine
2. Arginine
3. Asparagine
4. Aspartic acid
5. Cysteine
6. Glutamic acid
7. Glutamine
8. Glycine
9. Proline
10. Serine
11. Tyrosine
🔴 Body can make these AA's but u may need them in amounts more than tht produced by the body.
🔴 These individual amino acids play in the growth, repair & maintenance of healthy tissue.
🔴 Complete Protein is a food tht contains all 9 essential amino acids.
🔴 All Animal based protein (includes Dairy) r complete Protein.
🔴 Plant Protein sources r mostly incomplete
🔴 Complete Protein is a food tht contains all 9 essential amino acids.
🔴 All Animal based protein (includes Dairy) r complete Protein.
🔴 Plant Protein sources r mostly incomplete
🔴 During the digestive process, our bodies free the amino acids within our food & create other substances from them.
🔴 If something we eat doesn’t contain the full suite of essential amino acids needed by the body, then many processes suffer.
🔴 If something we eat doesn’t contain the full suite of essential amino acids needed by the body, then many processes suffer.
🔴 This is because the body doesnt hv an efficient storage mechanism to store amino acids while they wait for their counterparts to pass through.
🔴 So it is essential that there shud b Complete Protein in ur meals every single time.
🔴 So it is essential that there shud b Complete Protein in ur meals every single time.
🔴 Corn for instance, have low levels of 2 key Amino acids: tryptophan & lysine
🔴 Legumes lack in Methionine.
🔴 Nuts lack in Lysine.
🔴 So if you depend on Plant Protein predominantly then it is essential tht u combine ur food in smart ways every single time.
🔴 Legumes lack in Methionine.
🔴 Nuts lack in Lysine.
🔴 So if you depend on Plant Protein predominantly then it is essential tht u combine ur food in smart ways every single time.
🔴 There r very few Plant Protein exceptions with complete amino acid profile like Soy.
🔴 Soy has a complete Amino acid profile, even though it's got very less amount of Methionine compared to Animal sources.
🔴 But the Catch with Soy is Antinutrients.
🔴 Soy has a complete Amino acid profile, even though it's got very less amount of Methionine compared to Animal sources.
🔴 But the Catch with Soy is Antinutrients.
🔴 Soy is equipped with powerful hormone manipulating substances like Goitrogens(messes up ur thyroid), Phytoestrogens(messes up ur Sex hormones) & protease inhibitors (tht mess with digestion of Cysteine)
🔴 While technically being a Complete Protein source, Soy hs limitations
🔴 While technically being a Complete Protein source, Soy hs limitations
🔴 Besides Amino acid profile, the next most important thing to consider is Biological value or Bioavailability.
🔴 Biological value is a measure of the proportion of a nutrient that is absorbed and used by the body.
🔴 Bioavailability is a broader term, tht takes into...
🔴 Biological value is a measure of the proportion of a nutrient that is absorbed and used by the body.
🔴 Bioavailability is a broader term, tht takes into...
.. account the form which the Protein is present, Presence of other nutrients etc.
🔴 For example, Antinutrients present in Plant sources makes it bioavailability low.
🔴 Animal Protein is high in Bioavailability.
🔴 For example, Antinutrients present in Plant sources makes it bioavailability low.
🔴 Animal Protein is high in Bioavailability.
🔴 Another Important consideration to make while talking abt Protein is the Carb content, especially in today's age where most of the population is Metabolically sick.
🔴 Animal Proteins come with Fats, be it meat, fish, eggs, dairy.
🔴 Animal Proteins come with Fats, be it meat, fish, eggs, dairy.
🔴 Plant Proteins like legumes, Nuts etc come with Carbs.
🔴 For instance, boiled Chickpeas (weighing aftr boiling), it has 9g protein, but 19 gms Carbs (excluding fibre). So to obtain a reasonable amount of Protein from such sources u hv to ingest a fair amount of Carbs too...
🔴 For instance, boiled Chickpeas (weighing aftr boiling), it has 9g protein, but 19 gms Carbs (excluding fibre). So to obtain a reasonable amount of Protein from such sources u hv to ingest a fair amount of Carbs too...
..Which a metabolically ill not so active person can't afford.
🔴 Good Protein Sources r
✅ Red Meat
✅ Eggs
✅ Poultry
✅ Fish/Seafood
✅ Cheese
✅ Paneer (Cottage cheese)
✅ Greek Yoghurt
✅ Whey
🔴 U need to consume any of these foods as ur primary protein sources.
🔴 Good Protein Sources r
✅ Red Meat
✅ Eggs
✅ Poultry
✅ Fish/Seafood
✅ Cheese
✅ Paneer (Cottage cheese)
✅ Greek Yoghurt
✅ Whey
🔴 U need to consume any of these foods as ur primary protein sources.
🔴 Not to mention, gud protein sources (except whey) also come with highly bioavailable forms of other nutrients (like B12, K2, Zinc etc).
How much Protein does the body need?
🔴 The Recommended Daily Allowance (RDA) for meeting minimal requirements of healthy adults is 0.8 gram per kilogram per day. Note the word "Minimal".
🔴 Optimal protein intake varies depending on goals & underlying health conditions.
🔴 The Recommended Daily Allowance (RDA) for meeting minimal requirements of healthy adults is 0.8 gram per kilogram per day. Note the word "Minimal".
🔴 Optimal protein intake varies depending on goals & underlying health conditions.
🔴 1.2-1.8 gms/kg BW is optimal for healthy adults.
🔴 Keep it on the higher side u hv Muscle building goals or is a serious athlete
🔴 Those with Kidney issues (very low filtration rate) need to keep their Protein intake slightly low.
PROTEIN Doesn't Cause Kidney issues!
🔴 Keep it on the higher side u hv Muscle building goals or is a serious athlete
🔴 Those with Kidney issues (very low filtration rate) need to keep their Protein intake slightly low.
PROTEIN Doesn't Cause Kidney issues!
🔴 For an obese person, it's best to calculate protein requirements based on lean body mass than weight.
For a 100kg guy with 30% Bf, lean body mass is 70 kg. So minimum 84gm protein is required
🔴 For a leaner person, BW & Lean body mass r considered approx same for calculation
For a 100kg guy with 30% Bf, lean body mass is 70 kg. So minimum 84gm protein is required
🔴 For a leaner person, BW & Lean body mass r considered approx same for calculation
To summarise, a gud Protein source is one with
✅ High Bioavailability
✅ Complete Amino Acid profile
✅ Low Carb content (if u r metabolically ill)
✅ No/Less Antinutrients to hinder absorption
✅ High Bioavailability
✅ Complete Amino Acid profile
✅ Low Carb content (if u r metabolically ill)
✅ No/Less Antinutrients to hinder absorption
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