Learn more about protein!
Protein is protein . It is so essential for the body that it is expressed in Greek as "protios" = "the most important thing".
Proteins are made up of about 20 different amino acids. A protein is made up of many amino acids.
Which is better protein or amino acid? Many people think that, but especially for those who exercise, the important point is whether the basic nutrition is sufficient . If you don't get enough protein in your diet, prioritize protein intake.
Either amino acid or protein can be selected as long as the basic nutrition is supplemented.
Each amino acid has a different function.
Example) Glutamine: protection of gastrointestinal mucosa
In order to perform this function, it is necessary to have proper nutrition in the diet.
Protein : Compensates for lack of food and improves performance
Amino Acids : Performance Enhancement
However, don't take too much protein at once to make up for the lack of food.
If the intake exceeds 30 g at one time, it is thought that it is likely to accumulate as fat. It is said that it is good to take about 20 to 25 g at a time for protein supplementation. Make sure you take the right amount.
Many people get enough protein from their regular meals, but those who exercise tend to lack it... It is said that adult men need about 60 g of protein per day, and women need about 50 g of protein per day. *See Dietary Reference Intakes for Japanese 2020
People who apply to the following may possibly be lacking.
*I do not eat three meals a day
If you miss even one meal, it will be difficult to supplement the protein you need for the day. Even if you eat a lot of protein at once, not all of it will be absorbed. It is important to divide and consume properly.
* Do not eat protein foods
Meat, fish, eggs, dairy products and soy products are important foods to supply protein. I think there are likes and dislikes, but vegetarians tend to lack protein.
*Exercise
Exercise causes muscle breakdown. You need protein to repair this damaged muscle.
Although it varies depending on the intensity of exercise, it is said that the number obtained by multiplying your body weight by 1.2 to 1.7 is the amount of protein you need.
Example) A person with a weight of 50 kg who is doing muscle training
50 x 1.5 = 75 → 75g of protein intake is required per day
*I am on a diet
Many people avoid eating meat to lose weight, but meat is a protein-rich food. By avoiding it, you can also become a body that is hard to lose weight.
* Decreased food intake
As you age, the amount of food you eat per meal decreases due to factors such as a decline in gastrointestinal function. Doing so will reduce the amount of protein that can be replenished at one time.
It's hard to cover with meals... In such a case, let's use protein powder!
“Protein” is recommended for people who are exercising or who cannot supplement protein with meals. Protein is divided into several types depending on the raw material.
* Whey
It is recommended when you want to increase weight or when you want to build muscle . However, if you have diarrhea with milk, choose something other than whey or casein protein, or choose a whey protein product that has the “WPI” label.
*Differences due to manufacturing method
Whey protein is commonly sold in the market as “WPC” and “WPI”. WPI is obtained by removing lactose and milk fat from WPC, and many of them can be used by people who are lactose intolerant. (Not all people have loose stomachs)
The protein content is also higher than WPC, but it is more expensive.
★ Soi
It is recommended when you want to lose weight or when you want to avoid gaining too much weight . However, if you have a soy allergy, choose something other than soy protein.
*Casein
Recommended for nutritional purposes and when you want to avoid long periods of hunger . However, if you get diarrhea from milk, choose something other than whey/casein protein. It will be a table that summarizes the people and characteristics that are suitable. please refer.
*There are differences depending on the product