Everyone has heard of proteins . They have become a key topic in the field of nutrition , whether in the context of bodybuilding , weight loss , or simply as part of a balanced diet . But what do we really know about proteins ? Who are they and what exactly are they used for? Today, we dive into the fascinating world of proteins to understand their importance, particularly in weight loss .
What is a protein?
Proteins are part of a large family called macronutrients. These macronutrients are essential elements found in our diet and provide us with the energy we need on a daily basis.
Proteins are made up of essential amino acids and non-essential amino acids . There are a large number of these, but only about twenty are used by the body to make proteins. Of these 20 amino acids, only 11 can be made by our body (the non-essential ones), which means that the other 9 must be supplied externally (the essential ones) to meet our daily needs, otherwise we risk developing deficiencies . Indeed, these amino acids play a fundamental role in almost all of our body's biological functions. They are necessary for growth , tissue repair , the production of enzymes and hormones , and maintaining a healthy immune system .
But what does a protein look like ? Imagine a long chain made up of small balls, where each ball represents an amino acid . These chains can fold and coil to form complex three-dimensional structures, thus determining their specific function in the body.
Proteins and Muscles
One of the most well-known roles of protein is its involvement in muscle building and repair . Muscles are mostly made of protein , making them essential for muscle growth and maintaining muscle mass . Amino acids from protein help repair damaged muscle fibers, such as during athletic activity.
Indeed, during a sporting activity, the micro-tears that form in the muscle fibers require rapid intervention to promote recovery . This is when amino acids, and in particular so-called essential amino acids, will be mobilized to rebuild these fibers and stimulate protein synthesis. These mechanisms contribute not only to muscle repair but also to increasing muscle size and strength .
Protein Sources: Animal Protein vs. Plant Protein
What are the differences?
Animal protein sources include meat, fish, eggs, and dairy products. They are often considered complete proteins because they provide all the essential amino acids. Additionally, they are characterized by a high protein content and good digestibility . However, animal products contain saturated fats , which can pose health problems if consumed in excess. As with protein intake, the saturated fatty acid content varies among sources. For example, both red and white meat provide more protein than eggs for an equivalent weight, while white meat contains almost four times less saturated fatty acids than red meat.
Plant-based proteins come from sources such as legumes (beans, chickpeas, lentils), grains (wheat, rice, quinoa) and nuts (almonds, walnuts, etc.). Although fruits and vegetables generally contain less protein, it is found in some dried fruits and vegetables such as peas or broccoli. However, sometimes proteins from plant sources are less digestible than those from animal sources, meaning that the amino acids present in the proteins will be less assimilated. However, with a varied diet , especially by combining grains and legumes in the same meal, which will provide different amino acids, can meet all the essential amino acid needs . In addition, plant-based protein sources are low in saturated fat and rich in fiber , vitamins and minerals , which gives them very important nutritional benefits.
Are proteins our slimming allies?
Yes, they can!
Protein plays a crucial role in regulating appetite and satiety . It is more satiating than carbohydrates (sugars) or lipids (fats), which means it can help us reduce hunger and therefore overeating.
The process by which our body expends energy to digest, absorb, and metabolize nutrients from food is called dietary thermogenesis . Protein has a higher thermogenic effect than carbohydrates and fats, meaning that the body will spend more energy digesting, absorbing, and metabolizing protein than carbohydrates or fats. This can then contribute to more effective weight loss .
Example of plant proteins: soy proteins
Among the plant proteins, we find soy proteins . Soybeans are one of the most cultivated legumes in the world and are known for their richness and versatility in cooking. Soy proteins have a very interesting nutritional profile. Indeed, they contain all the essential amino acids and in particular lysine in very good quantities. In addition to their protein content, soy proteins are also rich in fiber , antioxidants and unsaturated fatty acids , which can contribute to cardiovascular health and weight management .
Epycure innovation: a protein bar combining soy protein and green tea
At Epycure , we go even further to take care of you and support you in your dietary rebalancing. By combining innovation and well-being , we have designed a protein-rich snack , both healthy and delicious , which perfectly combines pleasure and lightness . Designed to adapt to your rhythm, it accompanies you everywhere, throughout the day, meeting your daily needs while offering you a moment of indulgence .
To achieve this, our new protein bar combines the benefits of soy protein , rich in essential amino acids and easy to digest , with the benefits of green tea , known for its antioxidant properties and beneficial effects on weight management . Thanks to its catechin content, green tea can stimulate metabolism and promote fat oxidation .
A solution without compromise
Our protein bar was designed to be the ideal snack for anyone who leads an active lifestyle and wants to incorporate high-quality protein into their diet to maximize their protein intake while enjoying the benefits of green tea without compromising on taste. Whether you are an athlete looking to improve your performance , or you are looking to lose weight in a healthy way , our protein bar is a great addition to your daily routine .
Ready to try?
References:
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Lu, ZX, JF He, YC Zhang, and DJ Bing. “Composition, Physicochemical Properties of Pea Protein and Its Application in Functional Foods.” Critical Reviews in Food Science and Nutrition 60, no. 15 (August 21, 2020): 2593–2605.
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Hursel, R, W Viechtbauer, and MS Westerterp-Plantenga. “The Effects of Green Tea on Weight Loss and Weight Maintenance: A Meta-Analysis.” International Journal of Obesity 33, no. 9 (September 2009): 956–61. https://doi.org/10.1038/ijo.2009.135.
Mariotti, and Gardner. “Dietary Protein and Amino Acids in Vegetarian Diets—A Review.” Nutrients 11, no. 11 (November 4, 2019): 2661. https://doi.org/10.3390/nu11112661.
Liu, Jue, Marianne Klebach, Monique Visser, and Zandrie Hofman. “Amino Acid Availability of a Dairy and Vegetable Protein Blend Compared to Single Casein, Whey, Soy, and Pea Proteins: A Double-Blind, Cross-Over Trial.” Nutrients 11, no 11 (November 1, 2019): 2613.
https://www.anses.fr/fr/content/lesproteines#:~:text=Definition%2C%20role%20dans%20lorganisme%2C%20sources%20alimentaires&text=termes%20d'apport.-,Proteins, with carbohydrates and lipids, contribute to energy intake.
