vegetable proteins

Protein is the most important component in human nutrition. Without a sufficient amount of protein, our body simply will not be able to maintain its vital activity. This is especially true for athletes. After all, physical activity enhances the natural process of disintegration and restructuring of muscle tissue, and consequently, the need for “building material” for muscle cells – amino acids increases.

Where do amino acids come from? Some of them are synthesized by the body itself, but this requires a source of nitrogen, that is, protein. Other (irreplaceable) the human body must receive with food.
Again, dietary protein is used to obtain them.

The problem of dietary protein sources is especially acute in power sports, since it is in them that catabolism (disintegration) of muscles is most pronounced. Therefore, in order not only to maintain, but to build muscle, increase strength, endurance, an athlete must receive enough protein.

In this series of articles, I will tell you about what foods should be included in the diet of athletes. I’ll start with the most overlooked plants.

Yes, legumes and grains, which for most bodybuilders are primarily a source of carbohydrates, are also high in protein (see Table 1). Soybeans and beans outdid even meat in this indicator. No wonder soy products form the basis of the diet of the peoples of the Far East. Lentil soup is almost more nutritious than meat soup, and it tastes just as good. Soy produces products that taste like meat, but do not contain unsaturated fats and cholesterol.

For comparison: cottage cheese contains from 9 to 18 percent of protein; in milk – 2.8; in beef – about 20; in eggs – 11. Impressive? Of course. But for some reason, pitching for beans and peas is not torn, preferring chicken and cottage cheese. What is the problem?

➜ Why is vegetable protein bad?

Why, when it comes to protein sources, dairy products and meat are first of all remembered, and not, for example, peas or soybeans, although their protein content is quite high?
Alas, vegetable proteins are largely defective, that is, they do not contain a complete set of essential amino acids.

(There is such a concept – “limiting amino acid”, that is, the amino acid, the content of which in the protein differs most from the ideal. Based on the content of the limiting amino acid, biological value. According to this indicator, plant proteins lag far behind animals).

Soy protein is closest to the usefulness. It is followed by lentil protein. Potato protein is almost complete, but it is small (about 2 percent of dry weight). This is partly why protein from plants has a relatively low biological value, that is, it is absorbed by 50-60 percent (egg and milk proteins – up to 100 percent).

There is another problem with legumes: the stachyose carbohydrate they contain has a bad effect on the intestines. The well-known expression “I ate peas” implies abundant eruptions of gases.
Unpleasant and not conducive to fruitful work.

➜ What to do?

As science shows, when eating several sources of protein, their biological value increases significantly. Hence the conclusion: correctly combine plant and animal food!

For example, using different types of legumes, cereals and dairy products together, you will bring the biological value of the protein they contain to almost 100 percent.
For example, the widespread combination of cereals with milk leads to better absorption of both.

Cooking improves protein digestibility by changing its structure. Special methods allow you to overcome difficulties with the digestion of vegetable proteins. In particular, the same “meat-like” soy products are much easier to digest than minced meat.

In addition, a variety of food contributes to better absorption, since the monotony in the menu is very difficult psychologically. By experimenting, you can find the optimal diet compositions for you, which is absolutely necessary if you want to increase the “efficiency” of plant foods.

Create a meal plan in which plant and animal foods complement each other. Of course, keep an eye on compatibility. Legumes do not pair well with milk and may not pair with fermented milk products other than cheese and sour cream. Meat doesn’t seem to be a problem. Try to add vegetables whenever possible for better absorption.

A small warning: beans should be soaked in cold water for 3-4 hours, and then drained, added fresh and put on fire. Then the product cooks faster and you avoid problems with gas formation, as gas-causing substances during soaking are removed. Now you know that vegetable protein can be successfully used as a complete component of your diet.

➜ Meat, fish, poultry

Animal products tend to provide the bulk of the protein in the diet of ordinary people. A significant proportion of bodybuilders and security officials also eat specially selected meat and fish products, devouring huge amounts of poultry and tuna. Fierce disputes boil around red meat: some argue that it is harmful, while others, on the contrary, praise the advantages of meat proteins over all the rest.

Now we will try to figure it out: in what way is meat and fish superior to other sources of protein, and in what way are they inferior? I will not discuss moral and ethical issues for obvious reasons.
Those who consider it unacceptable to kill animals for food will refuse meat themselves. Those who do not give a damn about it are unlikely to listen to any recommendations. However, when choosing foods for your diet, do it wisely and consciously. A person incapable of making a reasonable choice and following the “general opinion” is just a herd animal.

➜ A little about the general

All products derived from animals and fish have a fibrous structure, since meat, roughly speaking, is a muscle tissue. However, the rigidity of the bonds between the fibers can be different. The softest meat is found in fish, the toughest in wild animals. Accordingly, the digestibility of meat products is relatively low.

Another common feature is the high protein content, as muscle tissue is the most active tissue in the body. Muscle fibers (myofibrils) are protein-rich cellular formations. Consequently, the total proportion of protein in meat is very high (Table 2).

➜ Now for the differences

Meat, fish and poultry have different biological value. The more “invincible” a product is, the worse it will be digested. You can fight this by turning the meat into minced meat, but neither grinding nor cooking will ensure 100% absorption. Obtaining a concentrate of meat protein is accompanied by no less strong denaturation than cooking. Thus, the biological value of meat proteins does not exceed 70-80 (with the exception of fish).

Recently, due to the widespread spread of livestock diseases that also affect humans (“mad cow virus”, very a dangerous sore for which no cure has yet been found), various game has become popular. Foreign magazines advertise ostrich meat in the form of sticks, bison sausage and other exotic things. Alas, although wild animals are not as fat as domestic animals, their muscles are denser, and the meat is digested even worse.

➜ What to do?

If you can’t do without eating dead animals, here are some helpful tips:

• Choose low-fat foods. Animal fat is saturated and contains too much cholesterol, and this combination is the most dangerous for health;
• Prefer FISH and lean poultry over red meat;
• Try to keep cooking to the minimum necessary. Meat, as you know, is cooked from one and a half to three hours, and therefore, proteins are highly denatured. The best option is steam cooking or in a pressure cooker. You can also make dumplings;
• If possible, get rid of the broth! Harmful purine bases (causing diseases of the cardiovascular system) and a fair amount of fat pass into it. Give the broth to your dog or your beloved mother-in-law;
• Avoid fried foods, especially those with a lot of fat.