Tweet Amino acids are of critical importance in the diet. Of course, the greatest source of dietary amino acids is protein from food sources. Protein provides the material for new muscle and the building blocks for countless other substances in the body, such as the majority of your enzymes, which are essential for life.
In other words, you need protein. In a recent Nutrition and Metabolism studyresearchers examined what happens to the body when we eat different amounts of protein. The types that can’t be made are often called essential amino acidsalthough perhaps a much better term is indispensable amino acids. The second term is finding more use these full days, since the word essential can be a little confusing.
In nutrition, essential simply implies that you need to eat it to get it. However, many non-essential proteins are essential for life in the real way we usually we use the word. Study Design In the scholarly study men and women were split into three different groups.
Each combined group consumed a different amount of protein. Low Protein Group: Five percent of calories were from protein. Medium Protein Group: Fifteen percent of calories were from protein. High Protein Group: Thirty percent of calories were from protein.
The researchers considered the medium protein group to be the norm. To put the numbers in perspective, on a 2,calorie-per-day diet, fifteen percent of calories would amount to about 75 grams of protein. A paleo dieter may find their percentage to be higher, whereas a vegetarian might have to there work to get. Each participant was tracked for twelve days, and urine samples were collected to determine nitrogen balance, which is one indicator of healthy muscle synthesis. Amino acids produce nitrogen, which in turn contributes to muscle growth or maintenance.
Their diets were analyzed for levels of indispensable amino acids also, and their protein sources were regulated as well.
Five percent of the protein consumed came from wheat daily, which means all the social people in the low protein group received protein exclusively from wheat sources. The medium- and high-protein diets included protein from either whey, soy, or beef sources to achieve the higher values. Results There was nitrogen balance in the five-percent protein diet even, which means enough protein was being taken in to at least maintain existing muscle. On the other two diets, nitrogen levels were positive, meaning more nitrogen was being taken in than lost.
That implies that a diet as low as fifteen percent is enough for putting the body in a state of growth over twelve days. Bear in mind that exercise was not a factor in this scholarly study. In other words, you should have no nagging problem attaining a positive nitrogen balance on a thirty-percent protein diet, as as you are getting enough calories to maintain your weight long.
Although nitrogen balance was reached on five-percent protein, the low-protein diet was insufficient to attain all of the indispensable aminos still, because all the protein came from wheat perhaps. In the diets that used soy products to increase protein intake, the amount of protein required to get all of the indispensable aminos was also higher than the diets that focused on whey or beef.achieve proper nutrition
To, ensure you are taking in at least a high or modest amount of protein. If you are a vegetarianyou may want to consume amounts above recommended for your size in order to get in a varety of indispensable amino acids. References 1. Eveline Martens, et.