Protein intake is important for the formation of athletic and muscular
body, but this intake is not only dependent on the source of the supplement
alone; foods can be a supportive element.
Hearing the word "protein" of course this is already very
prevalent in your ears, especially for fans of Fitness, where in the course of
your ideal athletic body shape. Protein intake is one of the main nutritional
intake is most important. Aside from being a source of energy and play a role
in the formation of new cells in the body (especially muscle), protein is very
important also affect the working of enzymes, hormones, immune system, fluid
balance in the body organs.
In addition to the can of the supplement, the protein can be obtained from
animal and vegetable products through food. Complete amino acid content in
animal protein makes some sources say that animal protein is better than
vegetable protein. However, the fat content in animal products often make the
switch to vegetable protein. So which of protein should I eat?
ANIMAL PROTEIN
Protein is
composed of amino acids, which in part can be produced by the body and some
will not. Amino acids can not be produced by the body or the so-called
essential amino acids can be obtained from food. Compared with proteins from
plants. Animal protein such as meat, fish, milk, cheese, and eggs contain all
nine essential amino acids that the body needs.
Products
derived from animals generally contains high fat. However, it does not mean we
should not consume them. Meat Consumption and Low Fat Milk is the best solution
to get the goodness of animal products without the excess fat that will slow
the process towards your sixpack stomach.
1. Red Meat
Consumption of red meat like
Beef, Goat, Sheep and good for the body. Aside from being a source of protein,
red meat is also important as a source of vitamin B12 and iron heme. Vitamin
B12 is a vitamin that is difficult to find in plants. Therefore, those who ate
the vegetable protein are at risk of vitamin B12 deficiency. Iron is found in
two forms; heme and non-heme. Heme iron is a type of iron is easier to be
absorbed by the body than non-heme. Therefore, the consumption of red meat is
good for ensuring the adequacy of iron in the body.
2. White Meat
Chicken is one example of a source of protein from
white meat. As
with red meat, chicken also contains fat
and cholesterol. Chicken
fat found in many skin and the chicken thigh, therefore,
choose the parts Chicken Breast.
3. Fish
Of
course we all
know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to
worry about the fat content in fish. Some types of fish, such as gindara has
a very low fat content. Other fish such as
salmon and tuna
has a fat content which is quite a lot, but do not
worry because the fat contained
in it is a good fats Omega 3.
4. Milk and other dairy products.
80% protein in
whole milk is casein
protein, while the remaining 20% is whey
protein. The combination of these two types of
proteins will optimize your
sixpack workout. Whey
protein can be absorbed quickly by
the body making it suitable to be
consumed before exercise. In contrast, the effect of the slow release of either
casein protein to
maintain protein content during
your sleep. High milk protein casein can be
found on the L-Men Regular Slow Release Formula.
In patients with lactose intolerance, milk consumption can cause diarrhea, so it can be
replaced with yogurt consumption. This is possible
because the lactose in yogurt has been broken
down through a process of
fermentation. L-Men also provides
other solutions, namely
through the L-Men Hi Protein Asiatix.
Her low lactose
content is safe for consumption by
people with lactose intolerance.
5.
Egg
Eggs
are one
of the foods commonly consumed
by fitness enthusiasts
to meet the high
protein needs since
time immemorial. Why is that? Protein quality assessed by several parameters,
one of which is a biological value (BV). The
higher the value BV protein
means the protein more easily absorbed in
the body. Compared with other protein sources, value BV (whole eggs) is the highest, ie 100.
6. Anchovy
Perhaps
you will
be surprised by this fact. Yes,
the food is often underestimated this (often
earn the title of "people food") turned out to be high in protein. Although small in size, it reaches 10% protein content. In
addition to protein, you can also
get calcium from the consumption
of fish. Small chili!
VEGETABLE PROTEIN
With all the goodness of animal protein, cholesterol is a fat that can only
be found in the products of animal origin. Because of these health concerns,
many people are turning to vegetable protein. Let's learn more about beans,
nuts, grains, and peas.
7. Beans
Soybeans (soybean) is the most popular vegetable protein. This is due to
the high protein content, but the price is more affordable. Soy milk also has
benefits for people who have lactose intolerance or allergy to cow's milk. In
addition, soybeans also contain antioxidants which can counteract free
radicals. Still in the category of beans, green beans (mungbean) is also an
alternative high-protein foods. In addition to protein, green beans also
provide other nutrients, such as vitamins, minerals, and
fiber.
8. Nuts
Good news for you who like to eat beans. Besides it tastes good, it turns
nuts are high in protein. But what about fat? You do not need to worry because
the fat in nuts is a good fat for heart health. But with all his benefits, it
does not mean you can consume them in quantities too much, might even lead you
to one pack than sixpack stomach.
9. Grains
Grain or grains, such as wheat, is more widely known as a source of
carbohydrate. However, did you know that whole grains also contain protein? On
wheat, protein content can reach around 9%. Surprising fact, yes? However,
consumption of grains should be limited, especially for those who are on a low
carbohydrate diet.
10. Peas
Peas or legumes (such as peas) is not a common vegetable consumed by the
people of Indonesia. However, you may be interested to vary your diet with peas
after learning that peas also contain proteins other than fiber, vitamins, and
minerals.
So which one should I Consumption?
So which one should I Consumption?
The answer is Balanced Nutrition. Remember the adage that "Everything
that Overproduction it No Good"? Balance of consumption of both, because
in addition to the protein products of Animal and Vegetable also contain other
nutrients that are good for the body. Insight Hopefully this will help you in determining your
daily menu according to the needs of each body on its way to the body and the
formation Athletic Ideal your Sixpack.
References:
Boyle, M.A., & Long, S. (2010). Personal Nutrition. Belmont: Wadsworth
Cengage Learning.
International Fitness Association
(IFA). (2008). Fitness ABC’s Training Manual & Fitness Intructur
Certification Course.
Jeukendrup, A., & Gleeson, M.
(2004). Sport Nutrition an Introduction
to Energy Production and Performance. USA: Human Kinetics, Inc.
Persatuan Ahli Gizi Indonesia.
(2009). Tabel Komposisi Pangan Indonesia.
Jakarta: PT Elex Media Komputindo
British
Journal of Nutrition 2006;2:S52-S60.
http://www.L-Men.com 