Different types of protein
-Protein can be put into groups according to their different functions: structural proteins (collagen and elastin), storage protein (casein, gluten, obalbumin), muscle proteins (actin and myosin), functional proteins (enzymes, hormones), and transforming protein (hemeglobine, myoglobine)
-The main protein that is found in milk and other diary products is casein, which consists about 80 percent of the whole protein content. Other proteins in milk is called whey protein.
Why "Casein" & "Whey"?
-When cheese is made, the casein protein is coming together to build thee three dimention network, which creates the structure of the cheese. The whey protein doesn't stay in the cheese, but dissolves into a watery structure – whey – which is parted from the cheese during the curdling. It's from this cycle they have gotten their names. There are three types of casein in milk: alfa,- beta, and kappa-casein.
Protein and physical activity
-Researches shows that milk protein might be better than other proteins during recovery after physical activity. Why? The whey protein is absorbed faster, therefor it's great when building muscle. Casein is effective to prevent breakdown of the bodys own muscle proteins, and would be a great thing to consume before bed in order to prevent breakdown during sleep.
How much protein do we need?
-According to northern nutrition recommendations, 10-20 % of your diets energy should come from proteins. The average intake in the northern countries is around 14-18 % of the energy intake. However, when a person is physically active, the need of protein is increased. An approximate study was done which showed that athletic men needs 1,4-1,8 g protein per kilo of their own body weight EACH day.
So where do we find protein? Here's a few of my favorite foods:
Eggs: Boiled, fryed or scrambeled.
Greek yogurt, cottage cheese and quark. Along with fruits or berries or as a side for dinner.
Lean meats such as sirloin, chicken, turkey.
Nuts, lentils, seeds and beans! My favorites are para nuts and almonds.