High nutritional value protein sources
Proteins found in foods have different amino acid composition, so they meet the needs of the body related to the synthesis of ustrojowego proteins. The nutritional value of proteins depends above all on the amount and mutual proportions of the essential amino acids contained in the protein and the protein digestibility.
The determination of these amino acids as exogenous or essential compounds is associated with the lack of human body’s ability to synthesize wewnątrzustrojowej and, consequently, the necessity of continuous delivery in the food eaten. In the absence of or inadequate supply with food, the effectiveness of protein biosynthesis is reduced and the mechanisms for optimal protein metabolism are mobilised for the pooling of the body proteins of exogenous amino acids Decomposition of their own proteins.
In the nutrition of athletes, wholesome proteins of high biological value, designated as the optimal content of exogenous amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) play a special role. Protein wholesome are products of animal origin: eggs, meat and meat preparations, fish and milk and dairy products. The nutritional value of deteriorated proteins of vegetable origin (from cereal and legumes) increases the administration of protein to pełnowartościowymi proteins.
In conclusion: In order to cover the protein requirement, you should consume skimmed milk or milk with a reduced fat content, lean dairy products (Kefirs, buttermilks and yoghurts, cheese cheeses and small quantities of yellow cheese), fish All sea, cod, tuna, pollock, sole, sprat, hake, flounder), seafood, white meat (chicken, turkey or veal breast), eggs and egg dishes, and leguminous seeds, as well as moderate quantities of nuts.
It is also advisable to eat beef due to the high content of iron hemowego, zinc and vitamin B12 and other B vitamins. However, the consumption of red meat (pigmeat) for white meat and fish should be reduced. It is recommended to consume fish 2 – 3 times a week, similarly lean meat. For children and adolescents, wholesome protein should be at least 50% and in adult athletes approximately 60% of the total protein.