THE EFFECTS OF PROTEINS ON OUR HEALTH

Protein is one of the most important building blocks of your diet. The daily consumption of these components is therefore essential for the proper functioning of the organism as well as the vital functions.

Essential in building cells and other parts of the body, proteins play a crucial role in tissue development and repair. However, like any other substance, protein intake requires perfect control in order to provide the most important types of protein and avoid harmful varieties. This is because not all proteins are created equal, and the consumption of these substances can be as beneficial as it is harmful to health. It is therefore essential to know the virtues and the risks associated with their consumption.

WHAT ARE PROTEINS USED FOR?

Proteins play many roles that are essential for the body to function:

·         A structural role (cytoskeleton, bone structure, collagen, etc.);

·         A functional role: transport of hemoglobin and albumin, signaling of hormones, glycine and leucine, immune role, catalysis of enzymes;

·         An energy role (proteins are the precursors of acetyl-CoA;

·         An epigenetic role (DNA transcription).

·         Proteins are also precursors of nitrogen molecules (nucleic acid, polyamine, etc.).

Protein alone accounts for up to 15% of body weight. In fact, muscle tissue constitutes about 40% of the body's proteins, skin and bones constitute 15%, viscera 10% and other tissues 35%. Collagen mobilizes around 25% of proteins to build connective tissue.

 

THE IMPORTANCE OF PROTEIN INTAKE

The human organism is in perpetual renewal, and this permanent regeneration is possible thanks to food intake. Thus, cell renewal largely depends on the diet adopted: the healthier your diet, the better off you are.

Among the components provided by the diet, it is the proteins that play the most important role for the renewal of the organism:

·         Proteins come to strengthen the constitution of muscles and bones,

·         They participate in the transformation of fat into energy,

·         They convert calories into energy, which represents a real opportunity for slimming diets.

 

SIGNS OF PROTEIN DEFICIENCY

Insufficient protein intake manifests itself in several multiple and non-specific signs. Thus, the association of these signs and the dietary survey will make it possible to identify whether there is a deficit, or even a protein deficiency:

 

·         Loss of muscle mass,

·         Susceptibility to infections,

·         Difficulty in healing,

·         Deterioration of the quality of the integuments (fragile hair, streaked or stained nails, dry skin, hair loss, etc.),

·         Impaired metabolism of hormones and neurotransmitters.

Healthcare professionals often use markers of protein undernutrition (such as albumin) to diagnose protein deficiency. Impedance-metry balances can also be used to assess the protein status of a patient who shows one or more of these symptoms.

HOW TO INCREASE YOUR PROTEIN INTAKE?

There are many foods that are well known to contain enough protein to meet your daily needs:

·         Animal proteins (poultry, fish, etc.);

·         Proteins for breakfast (egg, almonds, etc.);

·         Vegetable proteins (legumes, soya, whole grains, etc.);

·         Shakers and whey proteins

For its part, red meat (or any other source of animal protein) is not necessarily essential for every meal. On the contrary, animal proteins are much less important than vegetable proteins for the proper functioning of the body. More and more people are also becoming aware of the need to reduce their consumption of animal proteins, both for environmental and nutritional reasons.

THE EFFECTS OF OVEREATING PROTEIN

It should be noted that overconsumption of protein is as unfavorable as protein deficiency. Indeed, it could multiply the health risks, such as liver problems, the appearance of cancers, metabolic acidosis or even bone problems.

In reality, proteins by themselves are not the source of the danger. But it is rather the use which is made of it, and the bad eating habits which accompany the consumption of these proteins, which are in question. It is therefore necessary to regulate its consumption by adopting an adequate dosage, both for daily needs and for physical activities such as bodybuilding.

Consuming too much protein presents several health risks, such as:

The need for the body to eliminate nitrogenous waste resulting from the degradation of proteins (therefore need to drink more water outside of physical activities);

The increase in the production of acid loads, which is unfavorable for the renal functions. Kidney dysfunction can increase the risk of high blood pressure. To control protein intake and the rate of acid loads, it is advisable to favor alkalizing fruits and vegetables, as well as a diet low in table salt.

In addition, contrary to popular belief, the overconsumption of proteins in itself is not dangerous for the kidneys, even if they have to work harder to ensure a good glomerular filtration rate.

However, the risks may be greater in patients with advanced renal failure, where the rate of glomerular filtration can no longer be controlled by the kidneys. Nevertheless, scientific studies have clearly shown that a daily consumption of up to 4.4 g of protein per pound of body weight does not have harmful side effects. This is particularly the case for people considered at risk, or who consume large amounts of protein: athletes, pregnant women, slimming diets, etc.

In addition, if high blood pressure and diabetes are the main factors in kidney failure, a diet rich in protein could, on the contrary, reduce these risk factors. Finally, it should be noted that proteins can contribute to the assimilation of compounds that are more harmful to the body, such as purines, whose overconsumption favors the risk of gout.