Protein is an important nutrient that guarantees human health and affects the growth of human muscles. In daily life, high-intensity exercise can damage muscles to varying degrees. Therefore, fitness enthusiasts require 1-2 times more protein than mental workers. Therefore, timely protein supplementation can reduce muscle damage and damage, while promoting muscle growth and strength. Get improved.
What is plant protein?
Plant protein is a kind of protein. The source is extracted from plants. The nutrition is similar to that of animal protein. The most abundant plant protein is soybean.
What is animal protein?
Animal protein is relatively in line with the nutritional structure of human beings. Since it comes from the animal body itself, the type and structure of the protein are closer to the protein structure and quantity of the human body.
The main sources of human protein are animal and plant proteins. They have different characteristics and different nutritional values:
1. Animal protein contains more human essential amino acids to better meet human needs
Essential amino acids refer to amino acids that cannot be synthesized by the human body or the rate of synthesis cannot meet human needs, and must be taken from food. For adults, there are eight essential amino acids.
Plant proteins generally lack one or two essential amino acids. The animal protein contains a full range of essential amino acids, which are in line with human needs.
In the intake of protein, if one or several amino acids are missing, the process of food protein synthesis of our own protein will be hindered.
2. The amino acid composition of animal protein is closer to the human body, and the digestion and absorption rate is higher, which is better for the human body.
Another important indicator of protein value is the digestive absorption rate of protein in the human body. The closer the protein and amino acid composition to the human body, the higher the digestion and absorption rate, the better for the human body.
Digestive Correction Amino Acid Score (PDCAAS) is an assessment of whether the proportion of human essential amino acids contained in protein meets the needs of the human body. It evaluates the rate of digestion and absorption of a protein by the body. Absorbed with a minimum score of 0. A score of 1 indicates that the protein is a good quality protein.
The amino acid composition of different proteins is different, and the digestibility of the human body is also different, so the PDCAAS value varies greatly. For common eggs and milk, the PDCAAS value is 1, the general meat protein is above 0.9, and the PDCAAS value of vegetable protein is usually 0.4 ~ 0.7.
3. Intake of plant protein can reduce saturated fat intake and lower plasma cholesterol content
For ordinary people, the traditional method of protein intake is through food intake. However, most meat foods contain more fat, so when people eat meat to supplement protein, they will consume too much except the required protein. Fat, causing increased body fat and plasma cholesterol levels. When plant protein is ingested through foods such as beans and vegetables, because the plant does not contain cholesterol and saturated fat, it can reduce the intake of saturated fat and lower the plasma cholesterol content.
But for the fitness group that ingests protein through protein powder, protein powder is a high-purity protein raw material that is processed and extracted, contains little fat, and does not affect plasma cholesterol content.
4. Plants have high levels of protease inhibitors, which is not conducive to human digestion and absorption of proteins
A natural protease inhibitor is a small-molecular-weight protein that inhibits protein hydrolysis to amino acids. The more proteolytic the protein is, the better it will be digested and absorbed by the body.
Protease inhibitors are widely distributed in plants and are found in many crops such as wheat, corn, beans, tomatoes and potatoes. In plant storage organs, its content is usually as high as 10% of total protein. Damage to plant leaves from the outside will also accumulate a large amount of protease inhibitors.
Compared with animal protein, plant protein contains more protease inhibitors, and the hydrolysis of plant protein is inadequate, which is more detrimental to human digestion.
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