Like carbohydrates and fats, proteins are macromolecules which the body needs in order to function properly.
They are made up of twenty types of amino acid, 9 of which are termed ‘essential’ as the body is unable to produce them itself and must obtain them from the diet.
Each type of protein has a specific structure which determines its function: it may, for example, play a role in cell structure, regulation of biological functions, growth, tissue renewal, or muscle repair…
A lack of protein in the diet can have serious consequences for health: muscle wasting, general weakness, immune disorders, slow wound-healing, deficiencies in enzymes and hormones, etc.
In sportspeople in particular, insufficient protein intake can not only lead to loss of muscle mass, but also slower post-training recovery and an increased risk of injury.
For those over 50, a lack of protein is of particular concern as our protein needs increase with age, in order to maintain muscle mass and prevent sarcopenia (age-related muscle loss). However, protein consumption starts to fall from the age of 60 in Western populations, and this can result in impaired mobility, a greater risk of falls and increased vulnerability to infection…
Animal protein is better at meeting our needs for amino acids and is more digestible (the presence of certain compounds reduces the absorption of plant-source amino acids).
With plant protein, you often need to combine several different sources to achieve a comprehensive and balanced intake. Having said that, plant protein foods are generally healthier (antioxidants, healthy fats, dietary fibre…)
Animal protein is primarily found in meat, fish, dairy products and eggs.
Below is a list of the 20 best sources of animal protein, with their particular characteristics, starting with the no. 1 source (1-2):
Plant protein is found in a wide variety of foods such as pulses (lentils, chickpeas, beans…), nuts and oilseeds (almonds, walnuts …) and cereals (rice, wheat, quinoa…)
These plant-based foods often have less protein than their animal-source counterparts but they offer additional benefits, such as a higher content of fibre and micronutrients, a lower content of saturated fats and less impact on the environment.
Below is a list of the 20 best plant protein foods, with their particular characteristics (3-4).
Note that as some of these foods are eaten in very small quantities, it’s important to take into account the size of the portions consumed (we normally eat a much larger quantity of quinoa than we do of almonds, for example, and we therefore obtain more protein from quinoa):
Apart from nuts, fruits do not have a very high protein content, usually less than 2g per 100g.
Given the range and abundance of animal and plant protein sources, it’s not essential to take protein supplements in order to increase muscle mass or prevent sarcopenia… but they can be a valuable aid to doing so.
It is actually cheaper and easier for a sportsperson to take two scoops of whey, ie, 30g of protein, straight after a training session (during the ‘metabolic window’) than to eat a cod fillet or a steak.
When choosing a supplement, take into account its quality, speed of absorption, and amino acid content, and potentially, your specific needs for certain amino acids.
Already mentioned in our list of animal protein-rich sources, whey can be considered both a food (it can be added to dishes or drinks) and as the best-known sports supplement.
It is often favoured by athletes (and especially body-builders) for its easy digestibility and complete profile of essential amino acids.
Of the various kinds of whey available, native whey isolate stands out quality-wise as it contains a higher level of protein, which is also more undenatured (as it comes directly from cow’s milk and not from cheese industry by-products), as well as being low in fat, carbohydrates and lactose (discover the excellent whey powder Native Whey Protein Isolate).
Branched-chain amino acids or BCAAs are not proteins as such, but amino acids (leucine, isoleucine and valine), in other words, the ‘ building blocks’ directly involved in muscle protein synthesis.
BCAA supplements are particularly popular with those engaged in high-intensity exercise (try, for example, the supplement BCAAs).
Below are some other proteins and amino acids available in the form of dietary supplements:
As a reminder, we’ve listed below the protein needs of several types of individual:
References
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