EIN MYTHOS !!! PFLANZLICHE PROTEINE SIND KEINE HOCHWERTIGE PROTEINE
Rather than believing that they have to start their own supplement company to get enough muscle building protein, with careful planning, vegetarians (and even vegans) can easily get enough protein to meet their needs. That is supported by studies that Vegetarians with non-vegetarians When compared in sports, all met or exceeded their protein needs to build muscle mass (Academy of Nutrition and Dietetics, 2009).
Those who stick to a lacto * or ovovegetarian diet * definitely have the fewest problems there Eier and dairy products rich in Protein are. Vegans don't have to worry either, as nuts, kernels, beans, chickpeas, lentils and soy products (i.e. tofu, tempeh, soy milk) also meet the protein needs.
Ovo vegetarianism excludes milk and dairy products
Lacto-vegetarianism excludes eggs and egg products
Another controversial issue often revolves around that amino acids. These are the proverbial building blocks of all proteins in the body, including those in muscle tissue, but also fulfill other extensive roles like that
- Act as a neurotransmitter (chemical messenger substances)
- Drive forward of metabolic processes
- Transport other nutrients into the cells
Without the full spectrum of 22 amino acids from nutrition (especially the 9 essential amino acids) protein synthesis in muscle tissue is limited and other health consequences could arise. The debilitating, hereditary condition phenylketonuria is e.g. caused by a defect in the metabolism of an amino acid (phenylalanine).
Vegetable Sources of protein are often denigrated, not enough of essentials Supply amino acids compared to animal protein, and are thus prescribed as "inferior" sources of protein.
Sources of protein are often used because of their ability to do the essential amino acids to deliver, classified and thus their specific "quality" for the diet, in which a Protein Digestibility Corrected Amino Acid Score (PDCAAS) is being used.
PDCAAS (Protein Digestibility-Corrected Amino Acid Score). The calculation of the PDCAAS is based on the amino acid content, the digestibility and the ability of a protein to digest essential amino acids.
Whereas a value of 100 would indicate 100% PDCAAS nutrient quality, very high quality animal proteins (such as eggs and Casein Protein) often used as a standard to represent a perfect value. Certain vegetable proteins such as Soja are often between 84 to 99% (depending on the presentation of the food, e.g. as protein powder or as soybeans). When you consider that beef is typically 92%, that's hardly a shame! See the table (below) to see how plants are rated.
EVALUATION OF PLANT PROTEIN QUALITY ACCORDING TO PDCAAS
PROTEINQUELLE PDCAAS (%)
- Eiklar: 100
- Whey: 100
- Rindfleisch: 92
- Sojabohnen: 91
- Kichererbsen: 78
- Schwarze Bohnen: 75
- Gemüse: 73
- Getreide: 59
- Erdnüsse: 52
- Weizen: 42
So we can see that it really is a myth that needs to be pulled out of the ground like weeds. While plant foods certainly have less of the essential amino acids, only 15% or less of the total protein intake for an adult needs to come from essential amino acids for normal growth and maturity (YoungandPellet, 1994). For a 70kg vegetarian who wants to build muscle mass, only 20g of the total amino acid intake has to be “essential” in the origin. The rest could come from a combination of sources. So when you consume egg and milk, getting enough vegetarian protein is easy, but even as a vegan, improvements in muscle mass are not out of reach.
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