Science of Protein
Frequently asked question
1
What are proteins?
Proteins are large, complex molecules that play many critical roles in the body. They are made up of hundreds or thousands of smaller units called amino acids, which are attached in long chains.
2
What are amino acids?
Amino acids are organic compounds that combine to form proteins. There are 20 different amino acids that can be arranged in a variety of sequences to create different proteins.
3
Why are proteins important?
Proteins are essential for the structure, function, and regulation of the body’s tissues and organs. They are involved in nearly every process within cells, such as building and repairing tissues, enzymatic reactions, hormonal functions, immune responses and providing energy.
4
How much protein do I need?
The amount of protein a person needs varies depending on age, sex, and level of physical activity. Generally, it is recommended that adults get 10-35% of their total daily calories from protein or 0.8 to 1g/ kg body weight of their total daily calories from protein.
5
What are some good sources of protein?
Good sources of protein include:
- Animal-based: meat, poultry, fish, eggs, and dairy products
- Plant-based: beans, lentils, tofu, nuts, seeds, and whole grains
6
Can I get enough protein from a vegetarian or vegan diet?
Yes, it is possible to get enough protein from a vegetarian or vegan diet by eating a variety of plant-based protein sources. Combining different plant foods, such as beans and rice, can help ensure you get all the essential amino acids.
7
What are complete and incomplete proteins?
Complete proteins contain all nine essential amino acids in sufficient quantities. Most animal-based proteins are complete. Incomplete proteins lack one or more essential amino acids and are usually not absorbed by the body effectively.
8
What happens if I don't get enough protein?
Protein deficiency can lead to various health issues, including muscle wasting, weakened immune function, and growth problems in children. Severe protein deficiency is diagnosed very late but low protein levels lead to symptoms like fatigue, low energy levels, poor skin and nail health, hair fall amongst many others.
9
How do I know if I’m getting enough protein?
Signs of adequate protein intake include maintaining muscle mass, feeling full and satisfied after meals, and having sufficient energy levels. If you're concerned about your protein intake, consider consulting a healthcare provider or a dietitian.
10
How are proteins digested and absorbed in the body?
Proteins are broken down into their amino acids in the digestive system and are absorbed into the bloodstream and transported to cells throughout the body. The most crucial enzyme required for digestion of protein is protease.
11
What are protein supplements and who should use them?
Protein supplements, such as whey protein, casein protein, and plant-based protein powders, can help people meet their protein needs, especially if they have higher requirements due to intense physical activity or certain medical conditions.
12
How does protein intake affect muscle building?
Protein is crucial for muscle repair and growth. Consuming adequate protein, especially in conjunction with resistance training, helps stimulate muscle protein synthesis, leading to increased muscle mass and strength.
13
Are there differences between animal and plant proteins?
Yes, animal proteins are typically complete proteins, containing all essential amino acids, while most plant proteins are incomplete. However, by consuming a variety of plant-based proteins, you can obtain all the necessary amino acids.
14
Does it mean consuming a vegan protein supplement is consuming incomplete protein?
Yes, vegan or plant protein supplements are not complete proteins. However research has advanced and many brands have come up with vegan supplement formulations with complete protein rations which is authenticated by the test PDCAAS of the product.
15
What is the role of proteins in the immune system?
Proteins are vital for the immune system as they are involved in the production of antibodies, immune cells, and signaling molecules. Adequate protein intake helps maintain a strong and effective immune response. Hence protein is advised for critical care and post surgery patients for better recovery.
16
How does protein affect weight loss?
Protein can aid in weight loss by increasing feelings of fullness, reducing appetite, and boosting metabolism. A higher protein intake can help preserve muscle mass during weight loss, which is important for maintaining a healthy metabolic rate.
17
What is protein denaturation and when does it occur?
Protein denaturation is the process where proteins lose their structure due to external stressors like heat, pH changes, or chemicals. This change in structure can affect the protein’s function. Cooking an egg is a common example of denaturation.
18
How can I ensure I'm getting a balanced intake of amino acids?
To ensure a balanced intake of amino acids, consume a variety of protein sources. For example, combining grains with legumes, such as rice and beans, can provide a complete amino acid profile or take protein supplements to meet the daily requirement.
19
Can protein help with blood sugar control?
Yes, protein can help stabilize blood sugar levels by slowing down the absorption of carbohydrates. This can be particularly beneficial for individuals with diabetes or insulin resistance.
20
What are protein deficiencies and their symptoms?
Consuming low protein for long period of time can lead to symptoms such as: Muscle wasting, Weakness, Swelling (edema), Hair loss, Skin and nail problems, Weakened immune system and in children, stunted growth and developmental delays
21
How to take care of your Fiber supplement storage to maintain quality and efficiency.
1) Cool, Dry Place: Store fiber supplements in a cool, dry place, away from direct sunlight, heat, and humidity.
2) Tightly Sealed: Always keep the container tightly sealed to prevent moisture absorption and contamination.
3) Original Packaging: Keep the supplement in its original packaging to retain freshness and ensure the correct labeling.
4) Away from Strong Odors: fiber powders which contain prebiotics ie Inulin and FOS can absorb strong odors, so store them away from substances with strong smells.
5) Refrigeration: If specified on the label (especially for certain liquid supplements), refrigerate after opening.
Following these guidelines will help maintain the quality and efficacy of your fiber supplements while ensuring your safety.
22
How to take care of your Fiber supplement storage to maintain quality and efficiency.
1) Cool, Dry Place: Store fiber supplements in a cool, dry place, away from direct sunlight, heat, and humidity.
2) Tightly Sealed: Always keep the container tightly sealed to prevent moisture absorption and contamination.
3) Original Packaging: Keep the supplement in its original packaging to retain freshness and ensure the correct labeling.
4) Away from Strong Odors: fiber powders which contain prebiotics ie Inulin and FOS can absorb strong odors, so store them away from substances with strong smells.
5) Refrigeration: If specified on the label (especially for certain liquid supplements), refrigerate after opening.
Following these guidelines will help maintain the quality and efficacy of your fiber supplements while ensuring your safety.