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Proteins

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.

Amount of protein of some products
Glass semi-skimmed milk/buttermilk
9 grams
Tray low-fat yogurt
11 grams
Cheese on bread
4 grams
Tray low-fat cottage cheese
15 grams
Meat (100 grams)
between 20 and 30 grams
Chicken fillet (100 grams)
20 grams
Fish (100 grams)
between 15 and 25 grams
Vegetables (200 grams)
between 8 and 11 grams
An egg
10 grams
Pistachios (100 grams)
21 grams
Almonds (100 grams)
21 grams
Cashew nuts (100 grams)
18 grams

Recommended quantity proteins

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.

Proteins 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 along with wheat(bread)
Potatoes and milk
Egg and milk
Corn and milk
Wheat (bread) with legumes (white and brown beans, capuchins)
Rice with legumes (white and kidney beans, capuchins)
Milk product (milk, yogurt, cheese) together with wheat (bread)
Egg with legumes
Lots of vegetables along with wheat bread

Calorie table calculator with protein, fat, carbohydrates value

By means of this Calorie table calculator you can calculate how many calories you have take on a day.

Nutritional charts

Highprotein nutritional charts.