Approximately a fiftieth (that is therefore
20%!) of your body weight exists from proteins.
If we take the fat free body
weight the percentage is against the 50%. There its thousands different
proteins, which make all a contribution (not only as a building material for
the muscles and as energy source, but also a building material for all kinds
of hormones and ESA is).
Proteins have been built from twenty-four amino acids. Our body can produce
eleven of twenty-four amino acids themselves. These thirteen other essential
proteins must be taken therefore by means of feeding. Proteins of animal
origin have the preference above vegetable proteins, because animal proteins
also contains generally more essential amino acids and in the correct
proportion. Milk and milk products provide nearly all amino acids that we
have necessary. In animal proteins sources are present many also satisfied
acids, for this reason the preference goes from to buttermilk, thin fish and
poultry. Vegetable proteins sources such as rise, wheat, pod fruit do
contain less of these essential amino acids or not in the correct
proportion. Nevertheless it is possible by means of vegetable food
sufficiently essential amino acids to eat.
Soya broad beans are probably the best vegetable proteins source. The
combination rises with tans broad beans or pasta with tofu gives the correct
proportion of essential amino acids. However, must take into account that
there are in animal proteins sources much more vitamin B and minerals such
as iron and zinc are present.
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Quantity of proteins of some products |
|
Glass half-full milk:
10 gram |
Tray thin yoghurt:
11 gram |
Cheese on bread:
4 gram |
Tray thin curd:
28 gram |
Flesh (100 gr):
between 20 and 30 gram |
Chicken
slices
(100 gr): 20 gram |
Fish (100 gr):
between 15 and 25 gram |
Vegetables (200 gr):
between 8 and 11 gram |
An egg:
10 gram |
Recommended quantity 
Because the lifetime of cells (this way the lifetime of a
muscle cell approximately fifty days) is limited, must there rather what
replacement material is invoked. At no sportsmen the need for proteins is
approximately 0.7 gram per kilo body weight. The need for
duration sportsman is approximately 1 up to 1.5 gram by kilo body weight
per day. At the advancement period is 2
up to 2.5 per day necessary. A duration sportsman of 70kg has therefore per
day minimum 70 x 1 = 70 gram proteins necessary. This seems much, but if
you read the feeding tables good you can do it. Not only at sport practice
is more necessary, also at mental tension, pain, small infections,
lesions and little sleep are that the case. When in feeding
more proteins is need, also more B6 and magnesium will be necessary.
Shortage
A lack of proteins means decrease of the muscles. It can lead also
to irritation of the airways, wounds which do not want heal and break
finger nails
Proteins combustion and ammonia fragrance
At large efforts where a shortage has arisen of carbohydrates and
fat the body switches over on burning muscles. This combustion of
proteins is recognize from the fragrance of ammonia which someone
exhales and perspires; that is the waste product which is released at this
combustion.
Combinations to get a high protein value
As certain proteins (rich) products are combined you can reached a
high proteins value.
|
Combinations to get a high protein value
|
| Egg with
wheat (bread). |
| Potatoes and
milk. |
| Maize and
milk. |
| Wheat (bread)
with pulse ((white, brown beans and marrowfat). |
| Rice with
pulse ((white, brown beans and marrowfat). |
| Milk product
(milk, yoghurt and cheese) with wheat (bread). |
| Egg with
pulse. |
| Many
vegetables with wheat bread. |
Nutritional charts
Highprotein nutritional charts.
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