A protein can consist of between 50 and tens of thousands of amino acids, linked together by a kind of ‘glue’ called a peptide bond. There are two broad classes of amino acid: those that can be made by the human body (non-essential amino acids) and those that can only be supplied by food (essential amino acids).
Nutritional value explained
A protein’s nutritional value is judged by how many of the essential amino acids it provides and in what quantity. Different foods contain different numbers and amounts of amino acids. Generally speaking:
* Animal products (such as chicken, beef or fish) contain all of the essential amino acids.
* Plant proteins usually lack at least one amino acid. Exceptions to this are soy products and the seed of a leafy green called Amaranth (consumed in Asia and the Mediterranean).
Strict vegetarians can solve this dietary problem by eating a combination of plant foods. For example, a meal containing cereals and legumes provides all the essential amino acids found in a typical meat dish.
Digestion of proteins
A protein-rich food, such as meat, is broken down into individual proteins by the gastric juices in the stomach. Pancreatic enzymes released into the first portion of the small intestine (duodenum) split the proteins into their separate amino acids. The amino acids are absorbed by the small finger-like projections (villi) lining the intestine walls, and taken to the liver via the bloodstream.
How amino acids are used
The human body uses amino acids in three main ways:
* Protein synthesis - new proteins are created constantly. For example, as old, dead cells are sloughed off the skin surface, new ones are pushed up to replace them.
* Precursors of other compounds - a range of substances are created using amino acids: for example, the brain chemical (neurotransmitter) serotonin and the ‘fight or flight’ chemical adrenalin.
* Energy - although carbohydrates are the body’s preferred fuel source, about 10 per cent of energy is derived from protein.
The toxic byproduct ammonia is excreted
One of the byproducts of protein metabolism is ammonia. In high levels, ammonia is extremely dangerous to the body, so it is converted into urea. This water soluble chemical is collected by the kidneys and eliminated from the body via urine.
Amount of protein needed each day
Some people - such as growing children, pregnant women and breastfeeding mothers - need slightly more protein than the recommended daily allowance (RDA). However, most Australians consume more than enough dietary protein, so deficiencies are rare.
For elderly people, it is likely that protein intake at the upper end of the RDA range is desirable to maintain muscle mass and strength, which is a crucial component of walking ability.
Strenuous exercise doesn’t mean you need extra protein
Contrary to popular belief, people who exercise vigorously or are trying to put on muscle mass don’t need to consume extra protein. Studies show that weight-trainers who don’t eat extra protein (either in food or protein powders) still gain muscle at the same rate as weight-trainers who supplement their diets with protein. A very high protein diet can strain the kidneys and liver, and prompt excessive loss of the mineral calcium.
Symptoms of protein deficiency
The human body can’t store protein, so it must be supplied on a daily basis from the foods we eat. Strict vegetarians who don’t consume any animal products at all are at increased risk of protein deficiency if they don’t eat a wide range of complementary plant proteins. Symptoms of protein deficiency include:
* Wasting and shrinkage of muscle tissue
* Oedema (build-up of fluids, particularly in the feet and ankles)
* Anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron)
* Slow growth (in children).
Very high protein diets are dangerous
Some weight-trainers and bodybuilders believe that high protein diets lead to increased muscle mass. This isn’t true - it is stimulation of muscle tissue through exercise, not extra dietary protein that leads to muscle growth. Fad diets that favour very high protein and fat intake, combined with very low carbohydrate intake, may be harmful. The drawbacks of very high protein diets include:
* Very high protein diets usually advocate very low intake of carbohydrates. Glucose, made when the body breaks down dietary carbohydrate, is the body’s preferred fuel source. If the body doesn’t receive enough dietary carbohydrate, it will break down muscle tissue to make glucose. This causes muscle wastage, reduced metabolism and a build-up of ketones (byproducts of protein metabolism).
* Low fibre intakes can result in constipation, bowel disorders and increased risk of colon cancer.
* There is evidence to suggest that the heart may not function as well if its main source of fuel is ketones.
* High intake of animal products (which is usually recommended in such diets) can also be high in saturated fats and cholesterol, which is associated with a range of conditions including heart disease.
* The liver and kidneys are put under strain because they have to detoxify and eliminate unusually high quantities of protein by products. Kidney problems may be exacerbated in people with diabetes.
* There is an increased risk of developing gout and gall bladder colic.
* Greater losses of body calcium may increase the risk of osteoporosis.
* Increased risk of dehydration puts the body under pressure.
* Recent research shows that weight loss over one year is not greater on a high protein diet when compared to safer low fat eating patterns.
A complete beginners guide to Protein, Protein Powder and Protein Shakes
When it comes to burning fat and building muscle, protein is a nutrient that will make or break your results. If you're confused about how much protein you need, which type of protein is best, or when you should eat it, our protein Q&A will help you separate protein fact from protein fiction.
How much protein do I need?
The UK Food Standards Agency recommends that adults take in around 55 grams of protein per day. However, studies show that regular exercise increases your need for protein, which means that active people need a lot more. For best results, most experts recommend that you consume around 2 grams of protein per kilogram of bodyweight. To work out how much protein your need, multiply your bodyweight in kilograms by two (e.g. an 80kg man would aim for 160 grams of protein per day).
When's the best time to drink a protein shake?
Most experts recommend taking protein shakes in two servings: one an hour or so before you train, and another dose immediately after training to help repair muscle damage and fuel the growth of new muscle tissue. Protein shakes are a great way of getting protein in to your system, and is quickly absorbed by the body. Protein shakes are also a quick and easy way to consume the supplement, making it ideal for people on the go. Promax is the UK's no. 1 selling protein powder and is perfect for supporting lean muscle and recovery, whether your goal is size & strength, sports performance, or getting lean
Can protein help me lose fat?
Not only does protein help you build muscle, it also plays an important part during a fat loss programme. As well as helping to preserve lean muscle, which is easily lost when you cut back on your calorie intake, protein also helps with appetite control, making it easier for you to stick to your diet. Products like Promax Diet protein powder are proven to aid weight loss and lean muscle definition
What happens if I don't eat enough protein?
An occasional low-protein day will not affect muscle growth. But if you don't get enough protein in your diet on a regular basis, then your body starts burning muscle for energy and your progress in the gym will grind to a halt.
What are the best sources of protein?
As far as your body is concerned, there are two different types of amino acids (the building blocks of protein): essential and non-essential. Non-essential amino acids are amino acids that your body can create by itself. Essential amino acids cannot be created, and therefore the only way to get them is through food.
Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are animal proteins like eggs, meat, poultry fish and whey. Animal protein is complete - it contains the right proportions of the essential amino acids your body can't make on its own. Vegetable sources are usually low on or missing certain essential amino acids. Promax Extreme powder is designed to provide your body with the highest quality whey protein to support rapid muscle growth, strength and recovery and help you get enough in your training plan to get the results you want
What are the benefits of whey protein?
Whey protein is one of the two major proteins found in milk, the other being casein. It's one of the most popular sources of protein with athletes and gym users wanting to burn fat and build muscle, and with very good reason.
* A typical serving of whey protein contains the same amount of protein found in a chicken breast, but is also very low in both fat and carbohydrate.
* A naturally complete protein, whey is often referred to as a "fast" protein for its ability to provide rapid nourishment to muscles.
* Whey protein has a higher biological value than many foods, including fish, beef and soya. This means that more of the protein is actually used by your body.
* Whey protein contains high levels of essential amino acids and BCAAs, both of which play a vital role in fuelling muscle growth.
* Whey protein is also naturally high in the amino acids glutamine and leucine, which help with muscle repair and recovery after a tough workout.
What should I look for in a protein shake?
When you're choosing a protein shake, make sure that they can answer these 3 important questions.
* Is it subject to stringent independent quality control tests?
With Maximuscle protein shakes, you can be sure that what's on the label is in the tub. Cheaper products might claim to contain certain ingredients, but you have no way of knowing what's really in there.
* Does it contain proven ingredients in the right amounts?
Unlike many companies, Maximuscle won't compromise on quality to produce a cheap protein product packed with weak ingredients and useless fillers. this makes all Maximuscle protein shakes the best quality and most efficient on the market.
* Do they offer a money-back guarantee?
We're so confident in our protein shakes that you'll see results that we offer a no-hassle 40-day money back guarantee. Once you've tried our protein shakes, you'll see why we're so confident that our products will work for you.
Biomax - The Purest Quality Protein for you
There are plenty of companies out there that sell whey protein. But what makes Biomax, the quality type of whey protein that Maximuscle uses in most of its products, so special?
Biomax whey protein is extracted from milk and cheese through a process known as low temperature ultra-filtration, which 'strips away' some of the other nutrients without damaging the protein. This leaves you with a very pure whey containing high levels of protein but very little carbohydrate (lactose) or fat. The better the quality of protein, the better the results you will get.
Biomax whey protein also contains a special form of whey known as a whey protein hydrolysate (more commonly known as hydrolyzed whey protein). These whey proteins have been treated with enzymes, which produces small chains of amino acids called peptides. Because they're pre-digested, whey protein hydrolysates are absorbed more quickly than other types of protein, helping to maximise the rate of amino acid delivery to the muscles immediately after exercise. This helps to repair and rebuild damaged muscles after exercise, helping them grow bigger and stronger. If you're trying to lose weight, Biomax with hydrolysed whey protein will also help you retain vital muscle tissue, which can be easily lost when you go on a diet. Biomax is unique and exclusive to Maximuscle and is found in some of our other most popular products, including Cyclone, Promax, Progain, and Progain Extreme.
References
1. Lemon, P.W.R. (1998). Effects of exercise on dietary protein requirements. International Journal of Sport Nutrition, 8, 426-447
2. Skov, A.R., Toubro, S., Ronn, B., Holm, L., & Astrup, A. (1999). Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. International Journal of Obesity, 23, 528-536.
3. Cribb, P.J., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and Science in Sports and Exercise, 38, 1918-1925
4. Lemon, P.W. (1995). Do athletes need more dietary protein and amino acids?. International Journal of Sport Nutrition.
Definition of Protein
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Protein: A large molecule composed of one or more chains of amino acids in a specific order determined by the base sequence of nucleotides in the DNA coding for the protein.
Proteins are required for the structure, function, and regulation of the body's cells, tissues, and organs. Each protein has unique functions. Proteins are essential components of muscles, skin, bones and the body as a whole.
Examples of proteins include whole classes of important molecules, among them enzymes, hormones, and antibodies.
Protein is one of the three types of nutrients used as energy sources by the body, the other two being carbohydrate and fat. Proteins and carbohydrates each provide 4 calories of energy per gram, while fats produce 9 calories per gram.
The word "protein" was introduced into science by the great Swedish physician and chemist Jons Jacob Berzelius (1779-1848) who also determined the atomic and molecular weights of thousands of substances, discovered several elements including selenium, first isolated silicon and titanium, and created the present system of writing chemical symbols and reactions.
Influenza is a contagious disease caused by a virus. Influenza A[1] (one of several genera and species of influenza) is the most virulent form infecting humans. Largely by facilitating secondary bacterial pneumonias, influenza kills 500,000 people worldwide annually (including about 36,000 in the USA), mostly during seasonal epidemics each year. Most people killed in the annual influenza epidemics are people whose immune defenses are weak, including the very young and the old. Influenza also kills large numbers of animals and birds, both domestic and wild[2]. The influenza virus includes only eight proteins. Sequences of these proteins as obtained from numerous strains are available in the NCBI Influenza Virus Resource. For more about the structure and biology, including references for the points made here
The surfaces of influenza viruses include, among other molecules, two glycoproteins named hemagglutinin (H) and neuraminidase (N), coded for by the viral segmented RNA genome. Each of these molecules is required for successful infection and spread in a host animal. The hemagglutinin attaches influenza to sialic acid on the surfaces of cells, enabling them to enter and infect cells. After the virus has replicated, neuraminidase (also called sialidase) removes sialic acid from the cell, enabling the newly assembled virions to be released in order to spread and infect other cells. The hemagglutinin (H) and neuraminidase (N) of influenza A are classified into various numbered serotypes or subtypes, such as H1N1, H2N2, H3N2, H5N1, and so forth. For more about neuraminidase, including references for the points made in this paragraph, please see Influenza at Wikipedia
Why is protein important?
From hair to fingernails, protein is a major functional and structural component of all our cells. Protein provides the body with roughly 10 to 15 per cent of its dietary energy, and is needed for growth and repair.
Proteins are large molecules made up of long chains of amino acid subunits. Some of these amino acids are nutritionally essential as they cannot be made or stored within the body and so must come from foods in our daily diet.
Although all animal and plant cells contain some protein, the amount and quality of this protein can vary widely.