Dietician
Karolina Dobrowolska-Zrałka
Protein, right next to carbohydrates and fats, is one of the most important ingredients in the daily diet. Why is it so important how much and do we deliver it at all? Read more and you will find out what the functions of what products it is in and how you can conquer the supply of protein in your daily diet.
Bibliography:
Mirosław Jarosz, Jadwiga Charzewska, Bożena Wajszczyk, Zofia Chwojnowska, "Do you know how much protein you need?" Institute of Food and Nutrition, Warsaw 2019,
Fao. Report of a sub-commite of the 2011 fao consultation on "Protein Quality evalation in human nutrition": the Assessment of Amino Acid Digestibility in Foods for Humans and Including a Collation of Publination of Published mileal amino acid digestibility Data for h. http://www.fao.org/ag/humannutrition/36216-04a2f02ec02eafd4f457dd2c9851b4c45.pdf. Accessed 31 Jul 2020
2. Jarosz, Mirosław, et al. Nutrition standards for the Polish population and their use. Warsaw, Poland: National Institute of Public Health-State Hygiene, 2020.
The role of protein in the diet
The protein is made of amino acids. These are small molecules that combine in larger groups form proteins. Due to the combination of various amino acids and their structure, proteins may differ from each other. What is the main role of protein in the body?- building function - participates in the synthesis of new proteins, which is especially important during the growth and development of children and adolescents, but also in physically active people,
- Transport function - proteins participate in the transport of various substances in the body, which affects its proper functioning,
- Enzymatic and hormonal function - proteins produce enzymes needed for digestion, as well as hormones that affect the functioning of organs, such as thyroid glands,
- repair function - regeneration and support for wound healing,
- Immune function - Protein supports the proper functioning of the immune system.
What results in protein deficiency?
Protein deficiency as a consequence leads to malnutrition due to its important building and repair functions in the body. Of course, these effects will not occur quickly, so if your protein supply in a short period is lower than it should, you have nothing to worry about. It is important to provide your body with protein from various sources when composing meals to maintain the body of the body. What else results in the lack of adequate protein supply?- Body weight reduction, but let's not confuse it with healthy weight loss. Reduction of body weight caused by protein deficiency is also weakness, muscle atrophy, lack of energy and willingness to be active,
- anemia,
- reduction of immunity,
- deterioration of skin, hair and nails,
What is protein in? Protein sources in the diet
Due to its origin, proteins can be vegetable or animal. Whether you prefer to use animal or vegetable proteins on a daily basis depends on your choice, well -being of products of different origin, as well as taste preferences. However, the protein of animal origin has more amino acids, which the body is not able to produce itself, compared to vegetable protein. Animal proteins are also better digested by the human body, but these are small differences and it is worth focusing on providing protein in such a form that you taste best.Sources of plant proteins:
- Cereals: buckwheat, millet, rice, whole grain pasta, quinoa
- legumes seeds: beans, peas, chickpeas, lentils
- soy and its preparations: tofu, tempeh, soy protein, soy drink
- Seeds, stones, nuts: Brazilian, Cashew, Italian, HAS
- Other: yeast flakes, mushrooms
Sources of animal proteins:
- meat: chicken, turkey, rabbit, pork, beef, venison,
- Fish and seafood: salmon, shrimp, cod, rainbow trout
- Dairy: milk, yogurt (especially skyry), kefir, cottage cheese, buttermilk, protein nutrients
- eggs
How to increase protein supply in your diet?
Due to the fact that some people do not eat meat, some people do not eat dairy products or other options, equally rich in protein, I have several ways to increase protein supply in the diet! I hope you can find some that will work in your daily food.- Protein conditioner - You don't necessarily have to mix it with water and drink. It will be a great addition to porridge, cocktails or sweet pies. If you are looking for a comfortable option - put on our protein porridge, which will provide you with an additional source of protein with a delicious taste.
- Skyry and cottage cheese - All cheese with high protein content will be a great addition to pies or porridge. They will ensure satiety for longer and help in weight loss!
- Choosing snacks and candy bars - Choose protein options. They are just as delicious and sometimes even better! The best example is our protein peanut and peanut butter protein creams, which are a delicious, sweet snack and an additional source of protein.
- Add a few nuts to porridge and other sweet meals - Despite the fact that they also contain a lot of fat, they are a good source of protein.
The best protein products
If you have a problem with including protein sources in your diet - you must focus on delicious options! I will offer you several products that have a high protein content, but are also very good in taste. If they like you, you will definitely be more likely to reach for them in your daily diet!Smart Meal
Why choose Smart Meal? This is a full -fledged meal that contains sources of protein, carbohydrates and fats and you can successfully replace one of your daily meals. It contains WPC whey protein, which is very well absorbed by the body and does not contain lactose, which is particularly important information for many people who are allergic to it or do not tolerate it. It has up to 32g of protein in a portion! In addition, it contains ingredients that support the functioning of the body, such as:- Lion’s Mane - affects the cognitive functions of the brain, improves concentration, adds energy and willingness to act,
- Inulin - is called a natural probiotic, supports the health of your intestines,
- Ginkgo Biloba - is an adaptogen, supports brain work and memory.
Protein shake
And when it comes to a fast source of protein, the protein shake definitely wins! All you have to do is mix it with water and provide the body with up to 22.6 g of WPC whey protein. Importantly, it also has a collagen addition, which will ensure elasticity and moisturizing your skin, hair and nails. To support skin health in shake you will also find niacin, zinc and biotin. This is a delicious and fast option that you can take with you everywhere and enjoy a sweet drink with high protein content. Shake is also suitable on the Keto and Low-Carb diet due to its low carbohydrate content. The flavor of mango-spray resembles a delicious, exotic drink, and it is completely without sugar. Take care of the adequate supply of protein, as well as health and beauty, drinking the Protein Shake Supersonic! I hope you already know how important the protein in your daily diet is and why it is worth taking care of its proper supply. Try delicious, sweet Supersonic products full of high -quality protein and enjoy your health!Looking for a nutritious and filling meal?
Discover Supersonic Smart Meal! A nutritious meal you can prepare in seconds!
150 reviews
additional 5% discount
