A comprehensive guide to protein, from the basics to how to consume it and precautions to take. The power of nutrients to keep both people and pets healthy.
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Protein is an essential nutrient for building our bodies. It is the building block of muscles, skin, hair, internal organs, blood, enzymes, hormones, and every other part of the body. Protein plays many important roles that are not immediately apparent, such as supporting immunity and regulating metabolism, in addition to promoting health and beauty.
However, many people may have questions such as, “What foods are rich in protein?” “Is it okay to consume too much protein?” and “How can I consume protein efficiently?” In this article, we will provide easy-to-understand information on the basics of protein, tips for consuming it, and the role of protein for pets (especially dogs). Let's take a look at our bodies from the inside out, so that both people and their beloved dogs can understand protein correctly and live healthier lives every day.
What are proteins?
Protein is an essential nutrient for maintaining a healthy diet. We will explain what protein is and what role it plays, starting with the basics.
・Definition of protein
Protein refers to compounds formed by 20 types of amino acids linked together in a chain. It is one of the basic elements that make up our bodies. It is involved in all kinds of functions, including muscles, internal organs, skin, hair, nails, hormones, immune substances, and enzymes.
Of the 20 types of amino acids, nine cannot be synthesized in the body and must be obtained from food. These are called “essential amino acids” and are particularly important nutrients.
In addition, the properties of proteins vary depending on the type and sequence of amino acids and the size of the molecules. Those with only a few amino acids bonded together are called peptides and are often used in functional foods. > They are not just building blocks for muscles, but also play a variety of roles in maintaining the body.
・The role of protein
Protein is not only essential for building the body, but also for its functioning.
One of the most important roles of protein is controlling metabolism. Protein is used as a building block for enzymes and hormones, facilitating chemical reactions and information transmission within the body. In the bloodstream, proteins such as albumin transport nutrients and hormones.
Furthermore, the amino acids that make up proteins are also important as building blocks for neurotransmitters and vitamins. Brain chemicals such as serotonin and dopamine, which are involved in mood and sleep, are synthesized from amino acids. In some cases, proteins are also used as an energy source.
Protein deficiency not only leads to decreased muscle strength and immunity, but also has a negative impact on metabolic function and mental health. Prolonged deficiency can also lead to malnutrition, so it is important to be conscious of your protein intake on a daily basis.
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Tips for naturally and deliciously consuming protein
It is important to consume protein continuously through your daily diet. Here, we will introduce some tips on how to consume protein naturally and deliciously as part of a healthy lifestyle.
・How to consume protein
Protein is constantly being synthesized and broken down in the body, so be sure to replenish it regularly through your daily diet. Protein tends to be lacking, especially during carbohydrate restriction or dieting. If you do not consume the necessary amount, your muscles will decrease and your immune system will weaken.
If you want to consume enough protein, a palm-sized portion of meat or fish per meal is a good guideline. Of course, the amount will need to be adjusted according to age and body type. To build your body efficiently, it is ideal to divide your protein intake evenly across three meals a day.
However, you should be careful with protein sources that are high in fat, such as fried chicken and fatty meats. It is a good idea to use cooking methods such as grilling, steaming, and boiling. When eating out or choosing processed foods, if you make a habit of checking the nutritional information, you can easily incorporate high-quality protein into your diet.
・protein-rich foods
Choosing foods that contain high-quality protein will increase its efficiency in the body. The following foods are representative sources of protein.
● meat
● seafood
● egg
● Soy products (natto, tofu, soy milk, etc.)
● Dairy products (yogurt, cheese, milk, etc.)
The above foods are excellent sources of protein with an amino acid score of 100, containing a well-balanced amount of essential amino acids. An amino acid score of 100 indicates that the food contains essential amino acids in an ideal balance. The score is evaluated on a scale of 0 to 100, with higher scores indicating high-quality protein that contains sufficient amounts of amino acids necessary for the body. Soy products and dairy products, in particular, are foods that are easy to incorporate into the diets of those who prefer natural and additive-free foods.
Another thing that is often overlooked is protein intake at breakfast. Simply adding eggs, soy milk yogurt, or protein to your breakfast can help you develop healthy habits.
Key points for efficient protein intake
Protein is not something you can just consume without thinking. The timing, amount, and type of food from which you obtain protein greatly affect its absorption and effectiveness in the body. Here are three key points to keep in mind for efficiently incorporating protein into your diet.
・Focus on quantity
As a basic guideline, the amount of protein needed per day is 1 g per 1 kg of body weight. For example, a person weighing 60 kg would need 60 g of protein per day.
According to the Japanese Dietary Intake Standards (2020 edition) published by the Ministry of Health, Labour and Welfare, the recommended daily intake is 65g for adult men and 50g for adult women.（※）。
Protein intake is not absorbed in large amounts at once, so dividing it into three meals a day will improve absorption efficiency. Breakfast is particularly prone to deficiency, so it is recommended to include eggs, soy milk, and natto.
Protein intake is not absorbed in large amounts at once, so dividing it into three meals a day improves absorption efficiency. Breakfast is particularly prone to deficiency, so it is recommended to consume eggs, soy milk, and natto.
● unsweetened yogurt
● boiled egg
● natural cheese
● unadjusted soy milk
The above foods are easy to eat and provide protein, making them perfect for those who prefer natural foods. It is a good idea to choose snacks with less than 200 kcal.
※Source: Ministry of Health, Labour and Welfare. “Dietary Intake Standards for Japanese (2020 Edition)”
・Be conscious of quality
Protein intake is not only about quantity, but also quality. In order to maintain muscle and metabolism, it is necessary to balance protein with carbohydrates, vitamins, and minerals.
The following food combinations are ideal.
● Main food (carbohydrates such as rice and bread) ● Main dish (protein sources such as meat, fish, eggs, and soy products) ● Side dishes (vitamin and mineral sources such as vegetables, mushrooms, and seaweed)
A balanced diet also helps to supplement the combination of amino acids.
・Timing is key
Timing is also an important factor in maximizing the effects of protein. Eating a protein-rich breakfast will help maintain your muscles and metabolism throughout the day. Simply adding eggs, yogurt, natto, or soy milk to your breakfast will make a difference in how your body feels when you wake up.
Protein supplementation after exercise is also effective. In particular, the 30 minutes after exercise is when muscle repair and synthesis are most active. Consuming protein and carbohydrates at this time ensures a smooth supply of nutrients to the muscles and helps build an efficient body.
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Protein is necessary not only for humans but also for dogs.
Just as protein is essential for humans, it is also an important nutrient for dogs. In recent years, more and more dog owners are paying attention to the ingredients and nutritional balance of dog food, and there is a growing awareness of the importance of protecting their dogs' health from the inside out.
・The importance of protein for dogs
Protein is an essential nutrient for building and protecting your dog's body. It plays a key role in repairing and maintaining muscles, internal organs, bones, skin, and fur, and also supports immune function.
Protein is not just a building block. It is also used as a source of enzymes, hormones, and energy, so it needs to be replenished through daily meals. According to the AAFCO (Association of American Feed Control Officials), the amount of protein required for dogs is 45g/1,000kcal. The AAFCO is a US organization that establishes standards for pet food nutrition and labeling.
Let's take a look at the following combinations of ingredients.
● Grilled salmon 100g: Protein approx. 22g/Energy approx. 180kcal● Sweet potato 80g: Protein approx. 1.2g/Energy approx. 100kcal This combination provides approximately 280 kcal of energy and approximately 23.2 g of protein. The minimum protein requirement for adult dogs as defined by the AAFCO (Association of American Feed Control Officials) is 45 g of protein per 1,000 kcal, which converts to the following when calculated based on 280 kcal.
280kcal ÷ 1000kcal × 45g ≒ 12.6g
In other words, this meal contains approximately 1.8 times the standard amount of protein, which is more than sufficient.
・Problems when there is a shortage
When protein is deficient, dogs are prone to various health problems such as the following.
● failure to thrive
● Excessive hair loss
● Increased susceptibility to illness ● Abdominal discomfort, swelling, and difficulty breathing may occur
In addition, even if you consume more protein than necessary, your body cannot store it, and the excess will be converted into fat and waste products. Excessive consumption can lead to weight gain, strain on your internal organs, urinary problems, and stomach upset, so caution is advised.
たんぱく質に関するよくある疑（Frequently asked questions about proteinFAQ）
Protein is important for health and beauty, but many people may have questions such as, “How much should I actually consume?” “What happens if I consume too much?” and “Can I increase my muscle mass just by eating?” Here, we answer questions about protein that are frequently asked by health-conscious individuals.
Q1. What happens if you consume too much protein?
Protein is an important nutrient, but consuming too much can put a strain on the body. Excess protein is not stored in the body, but is either used as energy or broken down into waste products. This can put a strain on the liver and kidneys, so people with chronic illnesses and the elderly should be careful.
Q2. Does consuming protein alone increase muscle mass?
Unfortunately, simply consuming protein will not increase muscle mass. In order to increase muscle mass, both “appropriate stimulation of the muscles (exercise)” and “nutritional supplementation such as protein” are necessary to achieve results.
It is said that consuming protein and carbohydrates together within 30 minutes after strength training or exercise promotes muscle repair and synthesis. Incorporating exercise habits into your daily diet is the quickest way to build a healthy body.
Q3. What foods are easy to eat and rich in protein?
The key to getting enough protein on a daily basis is to incorporate convenient, nutrient-rich foods into your diet. Boiled eggs, Greek yogurt, cheese, and nuts are easy to keep on hand and are excellent sources of protein for snacks and light meals.
Furthermore, for those who are particular about “high protein, low sugar, and natural ingredients,” we recommend utilizing food brands that offer both convenience and quality. In the next chapter, we will introduce NATUVIEW's “high protein” products, which are popular among health-conscious consumers.
Introduction of NATUVIEW's high-protein products, a brand specializing in keto foods
It can be difficult to consciously consume protein every day. That's why we recommend the “High Protein” series from NATUVIEW, a brand specializing in keto foods. Here, we will introduce some of their most popular items.
・muscle chips®
It's not just about getting protein. Muscle Chips® are high-protein, low-fat, non-fried snacks created for people who are serious about building their bodies.
・gluten-free chiffon cake
If you love sweets but also want to stay healthy, NATUVIEW's gluten-free chiffon cake is perfect for you. Made with domestically produced rice flour and free-range eggs, this cake is light and fluffy, yet packed with protein.
Made without gluten, white sugar, preservatives, or artificial sweeteners, these snacks are designed to be completely natural and are very popular with those who want snacks that are gentle on the body. Their subtle sweetness and refined taste make them perfect for breakfast, snacks, or light meals after workouts.
Recommended not only for those who are conscious of their health and beauty, but also for children and those who want to avoid gluten.
Gluten-free chiffon cake is here.
・Wanwan Chips are currently being prepared for sale!
Peace of mind and deliciousness for your beloved dog. Made with 100% domestically produced chicken breast meat, without any additives, to bring out the natural flavor of the ingredients. A healthy treat made from nature's bounty that owners can enjoy too. *Currently in preparation for sale. Please look forward to it.
Summary: Protein is the main nutrient that supports our health every day.
Protein is essential for building the body, as it makes up muscles, organs, skin, hair, and more. It is also known as a key nutrient that supports all life activities, including energy metabolism, immune function, and hormone balance. Rather than simply consuming protein, it is important to focus on balance, timing, and quality when incorporating it into your diet. This applies not only to humans, but also to our beloved canine family members.
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