Diet

Proteins

Synonyms in a broader sense

Egg whites, proteins, protein, nutritional supplements

definition

Proteins will too Egg whites called and occur in many of our foods in different concentrations. As so-called macromolecules, they are made up of small building blocks, the amino acids together and, depending on their composition, have up to twenty different amino acids different modes of action.

Proteins form to a large extent our muscles and are therefore also on Maintaining and building muscles involved. Also with the regeneration proteins are an important building block in the after physical exertion Recovery phase.

Amino acids form long chains and thus form the various proteins, whereby through the three-dimensional structure and arrangement of the amino acids, the different modes of action and functions of the proteins are determined.

The proteins also contain the genetic material of every organism in the form of a code. Proteins can be composed of essential and non-essential amino acids. The body cannot produce essential amino acids and therefore has to take them in through food.

Proteins are usually made up of carbon, hydrogen, oxygen and nitrogen atoms and also contain sulfur, iron, phosphorus and zinc.

About half of the human dry matter is made up of proteins, which makes them the most important building block of the organism. In addition, proteins are responsible for the transport of fluids in the body and are therefore also an important component of human blood.

Also read our topic: Foods containing protein

Chemical basics

Generally speaking, proteins are so-called Macromolecules (very large chemical particles) made of strung together amino acids consist.Amino acids are produced by the cell organelles, the Ribosomes, made in the body.

In their function in the human body, proteins are comparable to small machines: they transport substances (intermediate and end products of metabolism), pump ions (charged particles) and act as enzymes to promote chemical reactions. There are 20 different amino acids, from which proteins are then built up in different combinations. The amino acids are divided into two groups:

Amino acids that can be produced by the body itself
Amino acids that have to be taken in through food (= essential amino acids).

Basically they have the same structure, all amino acids consist of one Amino group (NH2) and one Carboxyl group (COOH). These two groups are bound to a carbon atom and thus linked to one another. In addition, the central carbon atom another hydrogen atom (H) and a side chain (residual group). The difference between the amino acids is then decided by which atoms are attached to this residual group. Glycine for example, is the simplest amino acid because there is only one hydrogen atom attached to its side chain. If at least 100 amino acids are strung together, one speaks of a protein. In technical terms, fewer than 100 amino acids are considered peptides. However, the structure does not always have to be purely in the form of a chain, it can also involve several chains lying close together. Accordingly, the The variety of proteins is very large. Which function the protein ultimately fulfills is decided based on its structure. The protein structure can be described in four different ways.

Primary structure (only the order of the amino acids within the protein)
Secondary structure (local spatial arrangement (alpha-helix) of the amino acid in screws or unfolded strands)
Tertiary structure (entire spatial structure of the chain, including the side chains)
Quaternary structure (entire spatial situation of all chains)

Structure of proteins

Proteins consist of long, unbranched and intricately folded amino acid chains. Depending on how the amino acids are lined up and structured, very different proteins with unique functions are created.

Small amino acid compounds are called peptides and proteins are referred to as amino acid chains longer than 100. The chemical reactions that cause amino acids to stick together are very complex, but have been thoroughly researched. So you know that there are attractive forces between the individual amino acids and between several proteins. These are based on the interactions of various chemical substances such as hydrogen (Hydrogen bonds) and sulfur (Disulfide bonds). Electric charges of the individual molecules can also act magnetically, so to speak (Van der Waals forces, Ionic relationships, hydrophobic bonds).

So if the amino acids are arranged in the way that the genome specifies, they run in a fixed order until a protein is created. How the amino acids are arranged one after the other is called the amino acid sequence or primary structure. You can compare it to pearls on a chain.

Next, they take on a spatial form, the secondary structure. The chain either winds like a spiral staircase (Called the Alpha Helix) or folds like strict chiffon fabric folds (Beta leaflet).

The next higher organizational form is the tertiary structure and describes the three-dimensional arrangement of the "spiral stairs" and "chiffon leaves" with one another. These complex folds are due to which individual components have the same chemical property of being water-repellent. These then like to lie next to each other.

When several proteins join together to form a protein complex, one speaks of the quaternary structure. Such a protein complex is not rigid for the rest of its life: changing the subunits results in changes in function. It can react with other substances in the body. A protein can have up to a few thousand subunits, such as hemoglobin, which is located in red blood cells and transports oxygen.

Function of proteins in the human body

Proteins, also known as proteins, are one of the most important substances from which living organisms are built. They have various functions in the body and act as structural proteins or functional proteins (Enzymes and hormones).

A structural protein is involved in building almost all structures of cells and tissues. There it can take the form of a pore in the cell wall or serve as a translocator (Promotion function).

They act as transcription factors in the cell nucleus, where they act as communicators for cell division and growth.

A few clear examples are explained below. For example, muscle contraction works with the protein complex "troponin", which becomes entangled in its other troponin partners through chemical reactions and then detaches again. Or on the outside of cells, where proteins act as receptors: if a pathogen docks there, the corresponding immune cell can devour the pathogen and render it harmless. Blood coagulation, on the other hand, also uses proteins in their enzyme function.

Enzymes - are proteins that split other substances and / or accelerate chemical reactions (as so-called catalysts). The substances to be split can also be other proteins. They work on the key-lock principle. Every enzyme has exactly one target substance to which it can react. Enzymes are found in every metabolic pathway. For example, they break down all the food components that we digest in the gastrointestinal tract.

They can cause a rearrangement of individual subgroups within a large protein (then they are called isomerases). Or the ligases, which repair damage to the DNA and reconnect it by first cleaving an energy-rich compound, as it should be for an enzyme.

Hormones - proteins that act as messenger substances in the body. They regulate many metabolic pathways, for example during growth, during reproduction and as a means of communication between the individual digestive organs.

The best-known representatives are probably hormones such as insulin, adrenaline, the thyroid hormone thyroxine and the genital organs, estrogen and testosterone. Their transport medium is blood and even low concentrations are sufficient for their target organs to react. All the forms that proteins perform are interrelated. For example, a hormone (protein) through a pore (protein) are smuggled out of the cell, on the target organ it binds to a receptor (protein) and can there in the cell interior the production of other hormones (protein) trigger in the cell nucleus (Protein synthesis).

dosage

Protein supplementation is not a substitute for a balanced diet.

Protein supplementation is mostly found in the Strength and fitness sports and is the most common in this branch Food supplements for the Muscle building. The ghosts already argue about the question of whether proteins should be taken before or after training in order to achieve the best effect and as much as possible from the Supplementation to benefit. Point of time right after training is in most cases called the most effective and sensible time seen around Shake or powder proteins feed. After training, the body is anxious to replenish its stores and to form new cell structures. Hence, it is best to use proteins at this point. Before training, the body has stored enough protein through the food it consumes during the day and a large part of the supplements go through digestion without being absorbed.

After getting up however, the intake of additional protein is significantly more worthwhile. The body comes out of the sleep phase, in which it has not consumed any food, and without a supply of proteins, muscle protein might be used to generate energy. To avoid this, supplementation with extra proteins is recommended.

In general, it can be said that a person takes approx. one gram of protein per kg of body weight needed per day. athlete Due to their higher muscle mass, they naturally have a higher requirement and can handle it Protein supplement cover. Studies have shown that 1.2 to two grams of protein per kg of body weight per day in athletes are a sensible dosage. Not just with Weight training supplementation with proteins can be useful, because also with Lose weight an increased intake of proteins helps those affected. However, one should pay attention to it every day enough liquid water is best for this.

If you have an increased protein requirement due to your sport, you should still make sure to achieve one gram of protein per kg of body weight per day through a balanced and healthy diet. Any additional protein that is needed and supplied can come from dietary supplements. Protein supplementation is not a substitute for one balanced nutrition, you should always be aware of that. Supplements should therefore only be used with big loads, intense sports and Fitness units as in Regeneration phases can be applied.

Another point that should not be forgotten for a meaningful dietary supplement with protein is that the human body can only absorb 45 grams of protein per meal. If you add larger amounts of protein, you will not get any additional benefit from it.

In protein bars, the amounts of protein they contain are usually between 20 and 35 grams. For the preparation of Protein shakes Most manufacturers send an extra measuring spoon, which is approx. 30 grams of protein dosed for a shake. If you have to do without a measuring spoon, you can use around ten Grams of protein Calculate per tablespoon and thus control its intake.

Side effects

Side effects of supplementing with proteins can be aggravated in people using Lactose intolerance or with Food intolerance occur. It is well known that side effects can occur when taking it. Problems that arise can allergic reactions to certain additives, Impairment of kidney function and the function of other organs and a Removal of minerals from the bones be. The mineral deficiency can even be up to one in some cases osteoporosis to lead.

Those who do not consume enough fluids (approx. Three liters of water per day) when supplementing with proteins are stressful Kidneys unnecessary and risky Kidney dysfunction. In the event of overdoses, Liver damage and Deficiency of minerals in the bones occur as side effects. For this reason, as with all nutritional supplements, one should avoid overdosing.

More side effects can occur Gastrointestinal problems how nausea, diarrhea and stomach pain be.

Effect as a dietary supplement

The human body consumes around 1.2 grams of protein per kilogram of body weight every day through food. In athletes, this requirement is significantly increased due to the higher proportion of muscle mass and can be supplied in the form of protein bars or protein shakes. Since proteins are the building blocks of muscles, ligaments, connective tissue and other important structures and processes in the body, protein supplementation has a positive effect on these structures and the athletic performance of an athlete. Especially after a training session, the proteins supplied ensure an optimized muscle build-up and also stimulate regeneration. Since they are active as fluid transporters in the blood, supplementation can also increase supply, which also has an effect on athletic performance.

But proteins do not only play an important role in building muscle. Proteins can also be used as dietary supplements for fat loss and weight reduction. Those who consume more protein and fewer carbohydrates can count on an adaptation of the metabolism with accompanying fat loss in the long run.

Read more on the topic: Protein shake

Proteins and muscle building

The human muscles consist for the most part of proteins (proteins). It therefore seems logical that the Muscle building can only be guaranteed if enough protein is available as a basic building block. In addition, the muscles need the incentive to grow and gain mass due to increasing stress. Decisive for the nutritional supplement with proteins in muscle building are Amount and type of protein, such as the time of ingestion.

1st point in time: Until recently, the myth of the so-called "anabolic window". This theory assumes that as much protein as possible only has to be consumed in this time window shortly after training in order to support ideal muscle building. Today, however, this notion is considered obsolete. Nevertheless, the time of protein intake is not entirely unimportant. If protein-rich food is consumed relatively shortly after training, the body builds it into the muscles. According to studies, the actual muscle growth only takes place after training six to eight hours later. Therefore, experts recommend several short ones after training Protein snacks to be taken approximately two hours apart. This ensures that the body is continuously supplied with sufficient proteins during the muscle building phase.

2. amount: Of course, there is also an upper limit for protein powder, above which an increased intake is no longer effective because the body can no longer process the large amount of protein. For people who do not exercise, the daily protein requirement is approximately 0.8g per kilogram of body weight. This amount is required just to maintain the existing muscles. But especially newbies in strength training need significantly more protein per day: between 1.6 and 2g per kilogram of body weight.

3. Type of proteins: Some sports medicine experts warn that excessive protein intake can have negative effects on the Kidneys because the superfluous proteins are broken down there via the urea. In healthy people, however, a short-term excess is considered harmless. The biological value should play a major role in the choice of protein supplements. It indicates how well the proteins can be incorporated into the muscle. Therefore apply flesh (especially beef muscle meat), vegetables and Grain as a higher quality protein supplier than powder or bars. Vegetarians can also include potatoes, eggs and skimmed milk as protein-rich foods in their diet. Of course, a high quality protein powder is just as suitable for increased protein intake when building muscle, some athletes also find it more practical to consume. The advantage of a natural, protein-rich diet, however, is that other important nutrients are also included.
Four types of protein powder are particularly common among strength athletes:

Whey protein powder (whey protein): This powder is made from whey and has a very high biological value. It is the best known and most popular dietary supplement for proteins and can be absorbed very quickly and effectively in the gastrointestinal tract.
Milk protein powder: Although milk-protein powder has a lower value, it is still used by strength athletes. This is mainly due to its long absorption time, i.e. the time between ingestion of the agent and absorption into the bloodstream through the intestinal mucosa. It can therefore be taken before sleep, for example, and then ensures the body's increased protein supply overnight.
Egg protein powder: This remedy is rather bitter and is therefore rarely used in its pure form. However, it is lactose-free (suitable for people with lactose intolerance) and ensures less water retention than milk protein, for example.
Soy protein powder: Powders made from this basic material have the great advantage that they contain very little cholesterol and can therefore be used primarily by people with high cholesterol levels.

Proteins in the urine

If a patient's urine has increased levels of protein during laboratory diagnostics, the doctor speaks of one Proteinuria. The urine often appears frothy and cloudy. A slight excretion of proteins via the kidneys is harmless, but if it occurs within 24 hours more than 150mg the cause of the proteinuria should be sought urgently.

Normally, the proteins do not fit through the "sieve" of the kidneys (glomerular filter) in which the blood is filtered, or they are immediately sorted back again. But if that function is compromised, you have to possible kidney damage clarify. The diagnosis is usually done by a Urine sample. A urine strip test can provide information about the protein content of the urine very quickly; if more precise data is required, a 24-hour urine sample (Urine collection) can be created. In this case, the patient must put their urine in a sample container for 24 hours. This is the only way to determine with certainty how much protein he loses in the urine in the course of a day. As a rule, the filter function of the kidneys is damaged in proteinuria; they become too permeable, so to speak. But there are also situations in which a brief increase in the protein content in the urine is perfectly normal. Count among them physical exertion (for example through sport), Stress, heat, cold or even fever. In these cases, there is no urgent need for action in the event of a temporary increase. If the protein excretion continues, however, kidney diseases in particular should be clarified. For example, it could be a Inflammation of the kidneys, one Kidney weakness or Diabetes mellitus with a so-called diabetic nephropathy (Kidney damage from diabetes).

However, the disease does not always have to affect the kidneys directly. Also Heart failure, high blood pressure, Pericarditis, tuberculosis and Rheumatoid arthritis can be the cause of protein loss. Some drugs, like NSAIDs (nonsteroidal anti-inflammatory drugs), Antibiotics or certain means of cancer therapy, can cause increased protein excretion as a side effect.

The therapy for proteinuria then depends entirely on the causal disease, so no general statements can be made on this. Specific prevention of proteinuria is also not possible. However, a healthy lifestyle reduces the likelihood of kidney disease or other organ damage and can therefore protect against increased protein excretion in the urine.