PLANT PROTEINS IN THE SPORTSMAN RATION.1 photos

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Protein & ndash; an important component in the diet of any person, and even more so, an athlete. Even though there is now a lot of high-quality sports nutrition containing valuable proteins, it’s all the same, the main source of protein should remain with the usual diet consisting of products of plant and animal origin. In this article I want to talk about plant protein.

I remind you that a person needs not the protein itself, but the amino acids that make it up. There are 2 types of amino acids: essential, which can be synthesized in the body, and essential, which are not synthesized in the body, and must come with food. So, proteins in which there are all essential amino acids, are called complete, and in which one or several essential amino acids are absent or present in insufficient quantity, are called incomplete.

A special feature of plant proteins is that they contain the so-called limiting amino acids. That is, essential amino acids that are either absent or not in sufficient quantity. For example, cereal proteins are not full of lysine, methionine and threonine; in protein of potato and some legumes there is not enough methionine and cystine.

The degree of assimilation of plant and animal proteins is also different. Proteins of milk and eggs are assimilated by 96%, proteins of meat and fish & ndash; by 93-95%, but the protein of bread by 62-86%, the protein of vegetables & ndash; by 80%, potatoes and some legumes by 70%, fungi proteins even less than 60%. Many plant foods also contain some substances that block digestive enzymes, impairing protein absorption. Good example bean. They contain a lot of protein, but it is poorly absorbed due to the content in these products of special substances that block the work of digestive enzymes.

Given the above, modern scientific data, we can say that the proportion of animal protein must be at least 50-55%, the rest may fall on vegetable proteins. Although vegetable proteins and digested worse than animals, but still they should not be neglected.