A protein is a macro-nutrient that is necessary for building and maintaining muscle mass. Protein consist 20 amino acid which are named as
Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Proline, serine, Threonine, Tryptophan, Tyrosine, and Valine.
Amino Acids are molecules that consist of carbon, oxygen, hydrogen, nitrogen and sulfur as well. Main function of protein is to build, strengthen and repair things such as tissue. Keratin is a protein to strengthens hair.
All the protein don’t convert as protein in our body. There are nine essential amino acids that the human body synthesize are:
leucine, lysine, methionine, phenylalanine, threonine, tryptophan,
histidine, isoleucine and Valine.
The food in which contain these nine amino acid are called complete protein. Complete protein sources in Vegetarian and Non vegetarian.
Non-Vegetarian Source of Protein:
- Milk and milk products
Vegetarian Protein Sources:
- Red beans
- Peanut butter
- Whole grain
- Kidney Beans
To increase protein intake does not necessarily mean eating more meat. There are other choices for a healthful protein intake:
- Choose those protein sources which provide other benefits like fiber
- Don’t use those meats which have high fat.
- Don’t use protein bar to complete your protein intake as they are high in Sugar.
- Eat a different type of protein sources like soy, beans , nuts, tofu, meat and eggs.
- Eat plant based protein like beans, lentils and soy products.