Which proteins are best for you?

Healthy proteins are crucial for good health. Here are 5 important advantages:

1. Muscle building and recovery

Proteins play a crucial role in muscle recovery and structure. After intensive training, microsters arise in the muscles. Proteins, which consist of amino acids, help to repair this damage and stimulate muscle prey synthesis. This process ensures that the muscles not only recover, but also become stronger and larger.

In addition, proteins reduce muscle damage and muscle pain after a workout. They help the body recover faster, so you are ready for the next training session. Another important advantage is that proteins prevent muscle breakdown. If the body does not get enough proteins, the muscle mass can break down to provide energy.

2. Weight control

Proteins play an important role in weight management, both in loss and muscle building. They ensure a long -term saturated feeling, because they are digested slower than carbohydrates, which makes you less likely to get hungry and get fewer calories. In addition, the body consumes more energy to digest proteins, which contributes to higher calorie burning.

During weight loss, proteins help maintain muscle mass, especially in combination with strength training, and support the muscle recovery and the structure. They also ensure a more stable blood sugar level, which reduces energy tips and cravings. A protein -rich diet also stimulates fat loss while the metabolism increases slightly. The recommended protein intake varies: for general health this is approximately 0.8 grams per kilogram of body weight, while people who want to lose weight or want to keep muscles benefit from 1.2 to 2.2 grams per kilogram. Strength athletes or people who want to build muscle mass can best hold between 1.6 and 2.5 grams per kilogram.

3. Healthy metabolism

Proteins play an essential role in the metabolism and contribute to a well -functioning body in various ways. For example, they form the building blocks for enzymes, which accelerate chemical reactions and process processes such as digestion, energy production and cell recovery. In addition, proteins are indispensable for muscle building and recovery, which contributes to a healthy energy management.

Another important aspect is the thermal effect of food (TEF): the digestion and processing of proteins costs more energy than that of fats or carbohydrates, which temporarily increases the metabolism. Proteins also play a role in hormonal regulation, for example in the production of insulin and glucagon, which keep blood sugar and energy supply in balance. In addition, proteins are involved in the transport and storage of nutrients, such as hemoglobin that transports oxygen through the body.

4. Support for the immune system

Proteins are the building blocks of antibodies, also known as immune globulins, which recognize and neutralize pathogens such as viruses and bacteria. In addition, immune cells, such as white blood cells and T cells, are largely made up of proteins, so that sufficient protein intake contributes to the production and restoration of these cells.

In addition to their structural function, proteins are also involved in the production of enzymes and cytokines, signal molecules that regulate inflammatory reactions and coordinate the immune system. They also play an important role in the transport of essential immune fabrics through the body, for example through proteins such as albumin and transferrin. In addition, proteins contribute to a healthy intestinal wall, which is essential for a well -functioning immune system, because the intestine is an important barrier against harmful microbes.

Furthermore, proteins are involved in the production of complementary proteins, which help destroy bacteria and viruses by attacking their cell membranes.

5. Healthy bones

Bones not only consist of minerals such as calcium and phosphorus, but also of collagen, a protein that offers structure and flexibility. Proteins help with the production and maintenance of collagen, which contributes to strong and resilient bones. In addition, they stimulate the activity of osteoblasts, the cells that produce new bone tissue, while at the same time they break the activity of osteoclasts that break down bone. This keeps the bone mass better.

A sufficient protein intake also supports the absorption of calcium in the intestines and the absorption in the bones, which helps with the structure and preservation of strong bones. Research shows that too low protein intake increases the risk of osteoporosis and fractures, especially in the elderly.