Proteínas: Quais as opções?

Talvez uma das maiores dúvidas do público que frequenta as academias seja sobre a tão famosa proteína. Então vamos a algumas explicações:


O que são proteínas e para que servem?

Proteínas são substratos formados por aminoácidos que servem como principais componentes da estrutura muscular e de outros tecidos do corpo.

São utilizadas para produzir hormônios, enzimas e hemoglobinas. Podem servir também como fonte de energia em últimos casos. Porém, para serem utilizadas devem voltar para sua forma mais simples, os aminoácidos.


Quais são as indicações?

Segundo a Organização Mundial de Saúde (OMS) um adulto deve ingerir de 0,8g a 1,2g de proteína por kg de peso por dia. Porém, essa quantidade pode ser alterada dependendo de sua rotina, prática de atividade física, objetivos, alimentação, patologias, entre outros fatores.

Quais são os tipos de proteínas?

Podemos encontrar proteínas em duas fontes:
Proteína animal: ovos, leite (caseína, whey protein), peixe, frango, carne vermelha, colostro bovino.
Proteína vegetal: arroz, soja, ervilha.

Há divisões dentro de cada grupo, podendo encontrar as proteínas isoladas, hidrolisadas, concentradas entre outros.

Como diferenciamos uma das outras?

A composição da proteína por muitas vezes pode ser igual, porém sua função no organismo é diferente. A qualidade é definida por meio da composição de aminoácidos, digestibilidade e biodisponibilidade (valor biológico).

Proteína animal:
Mais fácil de ser encontrada na alimentação diária, como nas carnes bovinas e de aves, como também nos ovos.  Possui uma maior oferta de aminoácidos essenciais, que devem ser consumidos pela dieta.
Do soro do leite, 80% é caseína e apenas 20% são as demais proteínas que geram o Whey Protein.

Proteína vegetal:
Pode ser encontrada em sua forma mais fibrosa, conhecida como proteína texturizada vegetal, muito utilizada por vegetarianos para substituição de carnes. Esse tipo de proteína é considerado de baixa caloria, baixa gordura e fornece inúmeros outros nutrientes e fitoquímicos. Além da grande quantidade de fibra. Porém, possui uma oferta menor de aminoácidos essenciais.

E ai, já procurou seu nutricionista para saber qual se encaixa melhor em seus objetivos ou estilo de vida?
Nos próximos posts iremos explicar cada tipo de proteína, então aproveite para deixar suas dúvidas nos comentários para que possamos esclarecê-las. Fiquem ligados galera!!!

 

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