The numbers don’t lie: protein is a huge market for astronomical numbers. The retail sales of protein supplements alone are expected to exceed 21.5 billion in 2025. The term “protein” was also included in the “Life Interest” by the image community website Pinterest. It turns out that eating protein has become a way of life.
1. Why is protein popular?
The reason why the protein is red and purple, thanks to its two close friends, carbohydrates and fat. It and the other two are listed as the three major nutrients to provide body energy, who would have been able to grab the limelight. Later, carbohydrates and fats have been questioned by experts for health, which means that fat may have problems with fatty acids and saturated fatty acids; Highly refined carbohydrates increase the risk of obesity, heart disease, and diabetes. The unscrupulous nutritional market turned to protein. The media and dietitians have a word of words to promote popularity. Technology is also plugged in, and different shapes such as artificial meat appear in front of the world. Protein and health are getting closer and closer, and eating less seems to be farther away from health.
2. Protein can’t help but eat
The protein is derived from the Greek Proteins, meaning “the most important.” People really can’t live without protein. From the cell to the brain, from the blood to the internal organs, from the skin to the bones, it depends on it to repair the tissue and metabolism. Simply put, it is a sergeant against viruses, a beautician who makes skin bright, and a fitness instructor who promotes muscle development.
What happens when you eat enough protein? Early symptoms: hair and nails become dry and dry, stratified and easy to break, low appetite, indigestion, soft and weak muscles, itchy skin, ankle edema, etc. No more? Malnutrition, resistance continues to decline, and even damage organs. But eating protein is awkward. To mix more water, drinking should be avoided, because the synthesis of protein needs to absorb a lot of water, drinking less than the body is easy to dehydrate; conversely, alcohol will reduce the absorption of protein.
According to traditional recommendations, the daily source of food intake, carbohydrates should account for 45%-65%, fat 20-35%, protein 10%-35%. The National Academy of Sciences Committee on Food and Nutrition (RDA standards) recommends that about 0.8 grams of protein should be taken per kilogram of body weight. However, according to various surveys, the daily intake of protein by the average person often exceeds the recommended level. Also, according to the advice of the Japanese Ministry of Health, Labour and Welfare, a bowl of rice + a slice of grilled squid + an egg + a piece of tofu can satisfy the girl’s protein needs for one day, and men should add a bowl of natto.
3. Protein powder eats and does not eat
Protein powder is a convenient way to obtain protein. It is absorbed more quickly by the body than food. However, it should be noted that the main nutrient of protein powder is protein, which is much higher than other foods, but not as good as other minerals and vitamins. A better way is to eat a variety of real foods that match your physique and culture to get balanced nutrition. Focusing only on the content of individual nutrients, it is easy to deviate from health.
Many people think that supplementing protein powder within 30-60 minutes after exercise can repair and grow muscles, but this is only half right. Without carbohydrates, it will reduce the efficiency of muscle synthesis, because carbohydrates can promote insulin secretion, which is also the driving force for muscle synthesis. And the protein powder absorbs quickly, but it can only stay in the body for four hours. After that, the protein that is not consumed will be metabolized.
Different protein powders also have their own best time to take. Whey protein can be quickly absorbed and suitable for ingestion after exercise; casein protein needs to be decomposed for a long time and should be eaten before going to bed. To replace it with food, the former can choose cheese; the latter can eat yogurt. Moreover, at present, in the United States, there is no set of safe and rigorous standards to control protein powder, and research must be done when selecting. Some people often eat fart or belly, which is the lactose-sensitive digestion problem caused by the removal of lactose from protein powder. Be careful.
4. High protein is controversial
Traditional research has shown that high protein is harmful to the body. Recently, many experts have sung the opposite tone, proving that high protein is harmless and beneficial. Everyone has their own arguments and stalemate. The only argument is that kidney disease patients should not eat more.
At present, the high-protein diet is still hot on the hot list of diet. Proteins can prolong satiety and increase metabolism, both to eat less and to burn calories quickly. Some experts also suggest that eating high protein for breakfast is ideal for slimming.
However, some studies have found that high-protein diets can cause weight loss in the short term, but have no significant effect on long-term weight loss. In fact, the high-protein diet has already set off a boom in the United States as early as the 20th century. It is reported that some girls are blindly ingested in large quantities, causing problems in the body. It is also said that high protein is prone to cause calcium loss and increase the risk of osteoporosis. At present, there are many opinions about the intake of high protein. In the end, how much is eaten, how to eat is good, and which one is more suitable. There is still no comprehensive authoritative research. Therefore, it is still a reminder to return to the same: the diet should be moderate and balanced.
5. Animals vs. Plant Sources
In the 1980s, scientists only recognized that animals were the only source of protein because nine of the 20 amino acids needed in the human body had to be obtained by food. The protein of meat contains amino acids that cannot be made by the body. In the past, adults told children to eat more meat to grow meat. Chicken breasts have occupied the leading position of meat protein for many years. In every 100 grams of chicken breast, it contains 32 grams of protein, exceeding the 31.6 grams of piglets. 31 grams of burdock, 29.2 grams of lamb, 24.2 grams of salmon, 23.5 grams of tuna, 22.6 grams of shrimp, 20.8 grams of squid and squid.