Proteins

Energy supply
Protein is the third most important energy source but it is not a fundamental energy producer.

Origin
Proteins are made up of amino acids that our body is not able to produce naturally. These amino acids can be only acquired from food.

Role
Proteins build, maintain, and regenerate muscles. They also help the body’s chemical balance and assist in transporting minerals to the brain, spine, and bowels. Proteins also reduce the danger of iron deficiency and anaemia.

Type
Animal proteins are complete proteins because they contain all essential amino acids our bodies require.
Plant proteins are not complete because not all amino acids are included in them.

Process
Digestion starts in the stomach. If carbohydrates and fat are scarce (during fasting or strenuous physical exercise), the body uses protein to produce energy. This can result in muscle atrophy and degeneration.

Storage
The body cannot store protein. It needs to be continuously replenished in small amounts. Because of this, excess consumption of protein is pointless.

Source
Animal proteins: Meat, fish, eggs, milk and dairy products.
Plant proteins: Nuts, oily seeds, legumes, soy, grains, and grain products.

Amino acids
Amino acids are the building blocks of proteins. There are 9 essential amino acids that are not produced by your body and can only be obtained from outside nutrients. There are also 14 non-essential amino acids that your body is able to create from elements of food.

Recommended daily value
1 gram per 1 kilogram (body weight) for adults, 1.5-2.0 gram for athletes.

Calorie value
1 gram of protein = 4 kcal

Important note
Boil or steam meat instead of frying it because frying reduces the protein content. White meats have high protein and low fat content.