Proteins are macronutrients found in plants and animals. Macronutrients are the nutrients we need in relatively large quantities compared to vitamins and minerals, and which provide us with energy.
There are three types of macronutrients: carbohydrate, protein, and fat.
Our body can convert one gram of proteins into 4 kilocalories of energy.
Proteins are large molecules made of amino acids. Amino acids are the major component of all cells in the body. They also perform a vast array of functions, including DNA replication and transporting molecules.
Most proteins in the human body are composed of 21 amino acids.
Among them, nine are essentials because our body cannot synthesize them fast enough to supply its demand and must therefore come from the diet:
Six other amino acids are considered conditionally essential because their synthesis can be limited under special conditions:
The remaining six amino acids are non-essential because they can be synthesized in sufficient quantities in the body:
A balance of essential amino acids is necessary to maximise their conversion to proteins. This conversation is profoundly affected by the “limiting amino acid” which is the essential amino acid with the smallest amount found in the food. The remaining amino acids are then converted into fats and carbohydrates via a process called deamination.
It is therefore a good idea to mix foods that have different weaknesses in their essential amino acid content. This limits the loss of nitrogen through deamination and increases protein utilization.
Do you want to know your personal recommendations ?
According to the FNB (Food and Nutrition Board of the Institute of Medicine), proteins intake for most people should be between 10 % and 30 % of total Calories. This is called the “adequate macronutrient distribution range” (AMDR) and is based on decreasing risk of chronic disease and providing adequate intake of other nutrients.
In our app, the default value is set at 15 % of total calories, which is inside the AMDR and based on complementing the requirements for carbohydrates and fats.