Types Of Proteins And Their Functions

Do you know the different types of proteins? Protein is an essential macronutrient for humans. It must be present in the diet and is made up of smaller elements called amino acids.

Among all the amino acids that make up a protein, we find non-essential ones (which can be synthesized by the body itself) and essential ones (which must be ingested through food).

In this way, we can say that regular protein intake is essential for life. The most recent scientific articles assure that the consumption of this nutrient is able to prevent the development of diseases such as sarcopenia. However, there are several types of proteins according to their origin and function.

Types of proteins: 2 possible sources

We can distinguish between animal and vegetable proteins. The former are characterized by being of better quality than the latter. They are called proteins of high biological value because they have, in their composition, the 9 essential amino acids for man.

Furthermore, they have a high digestibility, which facilitates their absorption and their use in the service of human metabolism. The most perfect protein known in the animal world is egg protein.

However, there are other proteins, such as milk or meat, of very high quality. In fact, the  protein supplements are usually based on isolated versions of whey protein,  which allow for a high supply of this macronutrient. Its use is recommended mainly in situations of intense exercise, according to research published in the journal Nutrients.

On the other hand, we have vegetable protein, which is usually incomplete. This means it is deficient in at least one essential amino acid. Therefore, it is important to combine different types of vegetable proteins to obtain a correct supply of amino acids.

However, even managing to optimize this contribution, the digestibility of vegetable protein is much lower. This means that their absorption and bioavailability are lower than proteins in the animal world. In balanced diets, it is recommended that at least 50% of the protein intake comes from animal sources.

Protein Functions

Protein is a macronutrient that has several functions in the body. One of the main ones, and for which it is best known, is the structural ability to build and repair bones, muscles and other tissues. However, its functions go far beyond:

• They work like antibodies to defend us from foreign organisms.
• They are enzymes that speed up or allow the physiological reactions that take place in the body.
• Allow for internal pH balance.
• They have functions in muscle contraction.
• They provide elasticity and strength to organs and tissues.
• They are involved in the proper functioning of the nervous system.
• They can be a reservoir of energy.
• Carry oxygen through the blood.

Therefore, it is clear that proteins can perform enzymatic, structural, defensive, storage, transporting, receptor and motor functions.

An essential macronutrient

For all these reasons, proteins are an essential macronutrient for human nutrition. Despite this,  the protein intake in the current diet tends to be higher than recommended.

While the scientific literature recommends the consumption of 1.2 to 1.6 g of protein per kg of weight for sedentary people, values ​​around 2 g are being achieved.

These values ​​can make sense for strength or high intensity athletes. This is what a study conducted in 2015 states. However, in sedentary adults they can cause excessive stress on the liver and kidneys, and do not offer many advantages in relation to body composition.

Thus, it is recommended to slightly reduce the consumption of proteins, except in cases of special needs. The combination of animal and vegetable proteins is often a success in the diet. It is interesting to choose foods from the vegetable kingdom with a high protein content, such as oilseeds.

Another interesting option is legumes, but in this case it is recommended to combine them with cereals to complete the supply of essential amino acids.

Include different types of protein in the diet

Proteins, along with fats, are the macronutrients with the most functions in the body. Therefore, its intake is essential in the context of a varied diet. Despite this, today’s society tends to consume too much protein, especially with the sale of protein supplements. Before consuming this type of supplement, it is interesting to consult a nutritionist to assess whether it is necessary or not.

In any case,  the diet of a sedentary person should be marked by variety and adequate portions. Reducing meat consumption and increasing fish consumption, as well as introducing proteins from the plant world, are very healthy habits.