Protein, also known as protein, is an organic substance, a building material for muscles and other tissues of the body.

Every day, the body is exposed to stress, so it needs rest and recovery. For a full recovery, you need a building material, which for us are amino acids (protein particles).

There are 20 different amino acids that combine to make all types of proteins. Some of these amino acids cannot be synthesized by our body, which is why they are called essential amino acids. It is important that our diet provides the body with all kinds of amino acids.
Essential amino acids (these are amino acids that the body is not able to synthesize itself and can only get from food and supplements.): Valine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, phenylalanine.

Conditionally essential amino acids (synthesized in the body in insufficient quantities): Tyrosine, cysteine.

Non-essential amino acids (the body can synthesize itself, but additional intake has its benefits): Alanine, arginine, asparagine, glutamine, glycine, carnitine, ornithine, proline, serine, taurine.

In the diet, protein sources are categorized by how many essential amino acids they provide:

Complete protein source, provides all the essential amino acids. You may also hear them referred to as high quality protein sources. Animal based foods such as meat, poultry, fish, milk, eggs and cheese are considered complete sources of protein.

Incomplete protein sources have very little or no content of one or more of the essential amino acids. Supplementation of two or more incomplete protein sources that together provide sufficient amounts of all essential amino acids.

For example, rice contains low amounts of some essential amino acids, however, the same essential amino acids are found in high amounts in dried beans. In addition, dry beans contain smaller amounts of other essential amino acids that can be found in high amounts in rice. Together, these two foods can provide enough of all the essential amino acids the body needs.

A person needs about one gram of protein per day for every kilogram of body weight. That is, at weighing 60 kilograms, the average person needs about 60 grams of protein. The more active the lifestyle is, the more building material is required. Athletes consume 1.5-2.5 grams of protein per kilogram of body weight, it is believed that a person simply cannot absorb more. But despite this, professional bodybuilders consume 3-4 and even 5 grams of protein per kilogram of body weight. However, no one knows how much of this they actually absorb. If you exercise 3-4 times a week, 2 grams of protein will be enough. One and a half grams is enough for girls, because they initially have less muscles than men.

Protein is rarely stored as fat, so you can eat as much as you want. It is preferable to consume them in the afternoon, when activity is reduced.

At any age, everyone needs proteins. If there is a lack of amino acids in the diet, the body will not be able to fully recover. Therefore, it is important to regularly consume different foods containing different amino acids, in which case your health will be strong and your mood will be good.