Proteins…..For building and recovery of muscles
Proteins form the building blocks of most body structures. They are indispensable in building and recovery of muscles, organs, nervous system and blood. Proteins are composed of amino acids; these are linked in long chains. The body contains 21 amino acids, twelve of these amino acids are nonessential, the body can synthesize these for itself. There are nine amino acids the body either cannot make at all or cannot make in sufficient quantity to meet its needs. These nine amino acids must be supplied through diet; they are essential. When eating a normal, balanced diet, these amino acids will be supplied without any problem.
It is important to combine different protein foods. A complete dietary protein contains all essential amino acids in relatively the same amounts as human beings require. Generally, proteins derived from animals (meat, fish, poultry, cheese, eggs, milk) are complete. Plant-derived proteins (vegetables, grains, pulses) have more diverse amino acid patterns, and some tend to be limited in one or more essential amino acids.
For vegetarians it is therefore important to eat a variety of grains, pulses, seeds, nuts and vegetables. To yield complementary proteins that contain all the essential amino acids, you can combine plant-protein foods with different but complementary amino acid patterns. This strategy is called mutual supplementation. It is, however, not necessary to balance amino acid intake at each meal when protein intake is varied and energy intake is sufficient.
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