Proteins consist of 20 amino acids of which about half is essential, which means that we have to absorb them with food. Like carbohydrates, they provide energy, 4 kcal per gram. They perform a number of functions, they build not only muscles, but hair, nails, internal organs, the immune system, the skeletal system.
How much protein should be found in a young person's diet?
The world health organization recommends the consumption of protein in the amount of 0.85-0.92 g/kg body weight from 3 to 18 years of age for people with none to medium physical activity. It is generally believed, however, that in children, due to the continuous increase in protein build, the protein demand is slightly increased. Nutritional norms for the Polish population: the Institute of Food and Nutrition suggest consumption from 0.95-1.1 g/kg of body weight per day. Due to the fact that studies on protein in the diet of young athletes have not been made, the data from the adult studies provide the only evidence for an estimation of protein demand. The American College of Sports Medicine and American Diethtictic Assortment suggests from 1.2-1.8 g/kg. These standards seem to be suitable for young professionals. The opinion of Australian dieticians suggests the amounts of 1.35-1.6 g/kg per day. In addition, it is worth noting that among many manufacturers along with the increase of the caloric requirement, the dose of protein in the diet also increases which is, of course, correct.
Types of proteins:
Due to their structure, proteins can be divided into high in protein and low in protein. A complex compound is one that provides all the essential amino acids. It is often referred to as a high-quality, full-value protein. This includes animal-derived products such as red meat, fish, milk, eggs and, additionally, rice quinoa.
Products low in protein are those which have a low content of one or more of the desirable amino-acids: nutty seeds, vegetables of leguminous plants and vegetables. Nevertheless, these products should be included in the diet of a young athlete.
Protein sources in the diet of children:
Good sources of protein for children are lean meats, chicken poultry, turkey (without skin), beef, wine, skimmed fish, fish (mackerel, salmon, cod, sprat, salmons), eggs, dairy products (milk, tarts, yoghurts, kefirs), leguminous plants (beans, peas, lentils, chickpeas, broad beans), tofu and eagles. Full-value protein should be found in 3-4 meals throughout the day. The amount of proteins to be consumed depends on anthropometry (height, body weight), organism's composition or an athlete's goal. A good practice is that between 20 and 30g of protein for each meal or for a break from 10-20g..
