Proteins are essential for the growth, repair and regeneration of tissues and cells in the body - in short, for our everyday lives. Proteins play an incredibly important role in sport in particular, as they are involved in the formation of muscle mass and the restoration of muscle tissue after physical exertion. There is also evidence that proteins have a positive influence on our immune system.
This article discusses the optimal protein requirement in sports and the positive influence of proteins on the immune system. We also compare animal proteins with plant proteins, focusing in particular on the amino acid profile. Animal proteins are often considered the best source of proteins because they contain all essential amino acids in sufficient quantities.
Difference between plant and animal proteins
Proteins are essential for the growth, repair and regeneration of tissues and cells in the body. We consume proteins through our diet in the form of animal or plant-based food sources. There is scientific evidence and evidence that animal proteins are superior to plant-based proteins, which is why they should be prioritized in the diet. We would like to explain the reasons for this and how plant-based proteins differ from animal proteins here.
Amino acid profile:
One of the most important properties of proteins is their amino acid profile. There are a total of 20 different amino acids, nine of which are considered essential because the body cannot produce them itself and therefore they must be obtained through food.
Animal proteins contain all nine essential amino acids in sufficient quantities, while plant proteins often do not contain all essential amino acids in sufficient quantities - in English, animal proteins are therefore referred to as "complete". Even if it is theoretically possible to achieve a balanced amino acid composition by combining different plant proteins, this requires discipline, intensive study of the subject and a very conscious diet. Since modern people often lead stressful and busy lives, there is not always time for this and the necessary knowledge is often lacking.
Biological value:
Another factor that should be taken into account when comparing animal and plant proteins is the biological value. The biological value indicates how well a protein can be used by the body or, more precisely, metabolized.
Animal proteins have a higher biological value than plant proteins. Chicken eggs are a good example of what optimal biological value looks like. Chicken eggs have a biological value of 100, which means that they can be used excellently by our bodies.
Plant proteins often have a lower biological value because they often do not contain all essential amino acids in sufficient quantities and metabolism is inhibited or prevented by the protease inhibitors contained in the plants.
Basically, it can be said that the body can better absorb and utilize animal proteins in order to build and repair tissues and cells.
Digestibility:
The digestibility of proteins is another important factor in evaluating their quality.
Animal proteins are generally easier to digest than plant proteins. This is because animal proteins often contain less fiber than plant proteins. Fiber can slow down the digestive process. Higher digestibility of animal proteins means they can be used and absorbed by the body more quickly and effectively.
nutrient density:
Another way in which animal and plant proteins differ is in nutrient density. Animal proteins are often rich in other important nutrients such as iron, vitamin B12 and zinc, which are important for the body's overall health and performance.
Plant proteins often contain fewer of these nutrients or lower amounts of them, meaning that a balanced diet of plant proteins may require additional supplements to meet the body's nutritional needs. So plant proteins are often lower in nutrient density than animal proteins.
Conclusion
Although it is theoretically possible to obtain almost all essential amino acids and nutrients through a plant-based diet, animal proteins generally provide higher quality and higher digestibility of proteins. It is therefore recommended, especially for athletes, not to avoid animal proteins but to prioritize them. Furthermore, animal proteins are also rich in other important nutrients that are important for the general health and performance of the body.
A balanced and nutrient-rich mixture of plant and animal proteins is therefore ideal, with animal proteins being easier to digest and better utilized by our body, which can benefit our health and athletic performance in the long term.
Optimal protein requirements through animal proteins in sports
We already know that adequate protein intake is crucial for the repair and growth of muscle tissue, especially after physical exertion. The generally recommended daily protein intake for adults aged 19 to under 65 is between 0.8 - 1.0 g protein/kg body weight.
It is generally recommended that athletes consume between 1.2 and 1.7 grams of protein per kilogram of body weight daily to maintain and increase muscle mass. For endurance athletes, a slightly lower amount of protein of around 1.2 to 1.4 grams per kilogram of body weight is often recommended, while higher amounts of up to 1.7 grams per kilogram of body weight are recommended for strength and extreme athletes.
Animal proteins are therefore essential for athletes. They contain all essential amino acids in sufficient quantities to support muscle protein synthesis and are easily digestible.
Some of the best sources of animal proteins are meat, fish, dairy products, and eggs. These foods also contain other important nutrients such as vitamins and minerals that are important for the overall health and performance of athletes.
Positive influence of animal proteins on the immune system
There is also evidence that consuming animal proteins also has a positive effect on the immune system. Some studies have shown that higher protein consumption of animal origin is associated with improved immune function, especially in older people or those with weakened immune systems.
The immune system needs certain nutrients to function properly, such as zinc, iron, selenium and vitamin B12, which are often found in animal products. These nutrients are important for the production of white blood cells, which can fight infections and reduce inflammation.
Animal proteins can help strengthen the immune system by promoting the production of antibodies. Antibodies are proteins produced by the immune system to recognize and fight harmful bacteria, viruses, and other pathogens. Animal proteins can also help reduce inflammation, which plays a role in many diseases, by containing anti-inflammatory substances, such as omega-3 fatty acids found in fish.
multi-protein shake
An ideal and high-quality protein source is, for example, our vegetarian BE THE CHANGE Multi-Protein Shake. This consists of a multi-component protein that is second to none. The shake with Earl Grey flavor (without theine) and real vanilla from Madagascar offers a complete protein supply for muscle building, for regeneration or can even be used as a meal replacement.
The multi-protein is also characterized by its excellent tolerability. The multi-protein shake is manufactured by us in Switzerland and is free of preservatives and additives. It is also suitable for people with lactose intolerance and is a certified product of the Cologne List. The balanced profile of the recipe and the easy digestibility of the high-quality ingredients create a unique enjoyment experience and optimally support the body in the absorption of protein.
Intake:
It is recommended to take the multi-protein shake after physical activity or in the evening. It can be easily and quickly mixed with milk or water according to the instructions.
Sources
https://www.sge-ssn.ch/media/Proteine-in-der-Ernaehrung-ab-60-jahre_Erlaeuterungen.pdf