PROTEINS

Proteins belong to our macronutrients, as well as fats and carbohydrates.

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Overview

Unfold the topic that arouses your interest.

Proteins in general and differences

The world of proteins is somewhat simpler than the world of carbohydrates or fats.

According to the SBU, proteins should be represented at about 15-25% per day compared to the other two macronutrients. This is not considered a strict implementation, but a guideline.

Today we know of over 100 different amino acids. Of these, 20 different ones are found in our body. We know the

Proteins/proteins | fusions of more than 100 amino acids

Peptides | fusions of less than 100 amino acids

What are amino acids

Three further groupings of proteins are the...

9 non-essential amino acids | Non-essential because the body can produce them itself.

8 essential amino acids | Essential because they must be taken in with food.

3 semi-essential amino acids | Semi-essential because they become essential in special life situations. Like in illness, during a growth phase or for professional athletes.

The 8 essential amino acids

We would like to go into more detail about the 8 essential amino acids. They are essential because the body cannot produce them itself. That is why they have to be supplied through food. Each amino acid has its place, its function and its sources;

Isoleucine | Protein building & energy production in muscles. Sources: Cashews, peanuts, legumes, buckwheat....

Leucine | Maintenance & building of muscles, supports healing. Sources: Millet, corn, oats, legumes, buckwheat....

Lysine | Maintenance and building of collagen & connective tissue. Source: algae, leafy greens, sprouts, pulses, buckwheat, quinoa...

Methionine | Building material for the production of the amino acid cysteine*. Sources: Millet, sprouts, almonds, cashew, buckwheat...

Phenylalanine | Builds muscle, other amino acids & hormones. Sources: Lentils, almonds, peanuts, cashews, oats, spelt, buckwheat....

Threonine | Strengthens heart but also rest of muscle tissue. Sources: Nuts, oats, buckwheat, pulses...

Tryptophan | Promotes good sleep and mood. Sources: Nuts, legumes, oats, buckwheat....

Valine | Regulates blood sugar levels and transport of all amino acids. Sources: Legumes, nuts, oats, buckwheat...

Have you noticed that buckwheat is always represented? And not too little. Fennel is also a representative of all 8 essential amino acids, but in a much weaker dosage than buckwheat.

*Cysteine is a non-essential amino acid that is used therapeutically for the treatment of inflammatory processes and detoxification. Cysteine is found in skin, hair, nails and bones.

Why are proteins so important for us?

Proteins are vital for us humans. I would like to list a few reasons:

Protective shell | The membrane (skin of the cells) of every cell consists of proteins.

Support and strength | We build our muscles with proteins. It gives us strength and supports our bones, giving us our shape.

Beauty | Skin, hair, nails - they all consist of proteins.

Regeneration | We have so-called muscle proteins. They are responsible for restoring damaged muscle tissue. They also repair damage to nerve cells in the brain.

Taxi | Special proteins transport oxygen and hormones to the necessary cells and organs.

Hormone formation | Proteins are the basic building material of hormones.

Energy supplier | If the carbohydrate store is used up, the body has to find energy elsewhere; proteins are now converted to glucose and provide an alternative source of energy. This process is also called ketogenesis.

DNA | Our DNA consists of proteins.

Heating of proteins and its effect

The structure of the proteins changes when heated above 42° and their original function is cancelled and they become useless.

▽A good example is fever; at over 42° it becomes life-threatening.

▽Or even a fried egg changes its structure and colour when heated.

With this illustration, it quickly becomes clear that a food is most valuable to our bodies in its living form. More information about cooking food can be read in my other blog article.

Plantbased sources

Requirement per day (adults): 0.4-0.8g/kg body weight​ Requirement per day (seniors): 1.2-1.5g/kg body weight​​ Requirement per day (athlete): 1.4-2g/kg body weight​​

For a body weight of 60kg, the following amounts would cover the daily requirement: 60g Chlorella or Spirulina 100g Hempseed 145-180g Legumes 200g Tempeh 210g Chia seeds Other foods (sorted by content, top to low)

Seeds & nuts (145-240g) especially almonds, quinoa, oatmeal, buckwheat, millet, pulses (cooked), quinoa (cooked), wild herbs (e.g. stinging nettle), sprouts (900g-1.8g)...

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Food for thought

How is it that a gorilla can be so strong and muscular on a purely plant-based diet?

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xoxo your good-life coach Claudia 💋