THEY ARE ESSENTIAL AT EVERY AGE FOR THE GROWTH, DEVELOPMENT AND REPAIR OF TISSUES
Proteins play a fundamental role in the body: they are essential components of many tissues in the human body, including muscles, skin, hair, nails, and bones. They are necessary at every age for the growth, development, and repair of tissues.
Proteins are composed of a combination of 20 amino acids. The body produces 11 of them, which means that the other 9 (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine), considered “essential”, must be obtained through the diet in order to ensure proper muscle building and tissue repair.
There are two types of proteins: animal proteins and plant proteins, derived from plants or any other plant-based, non-animal source. Plant proteins are a source of energy and notably contain vitamin B, antioxidants, micronutrients (vitamins, minerals, trace elements, antioxidants), fiber, and have a low glycemic index.
WHY CHOOSE PLANT PROTEINS
FOR IMMUNE SYSTEM SUPPORT:
Proteins play a crucial role in defending against infections and diseases, as they are involved in the production of antibodies and other components of the immune system.
FOR HORMONAL REGULATION:
Many hormones essential for regulating bodily functions are proteins or depend on the presence of proteins to function properly.
FOR SATIETY AND WEIGHT MANAGEMENT:
Proteins tend to promote satiety, which can help control appetite and prevent cravings.
TO PREVENT MUSCLE LOSS:
From the age of 40, muscle mass begins to decline, and proteins are essential for maintaining this muscle mass.
FOR GOOD DIGESTION:
Plant proteins, particularly those derived from legumes, are rich in fiber, which supports the proper functioning of the digestive system.
THE DIFFERENT TYPES OF PLANT PROTEINS
PEAS - (83g per 100g)
Pea protein is made from yellow peas rather than green peas. Yellow peas are an excellent source of plant protein, nutrients, and amino acids necessary for growth, tissue repair, and proper body function. They are particularly rich in arginine, which plays a role in blood vessel dilation and blood pressure regulation. They are especially recommended for sports and strength training. Low in fat and highly satiating, they can help control appetite.
RICE - (80g per 100g)
Its main advantage is its ease of digestion. Rice protein rivals animal protein: the amino acids it contains provide energy to power through workouts and help repair muscle fibers. It is also ideal for weight loss because it is very low in calories and helps support fat elimination.
CHIA - (22g per 100g)
Although tiny, chia seeds are among the most nutritious foods on the planet. They are packed with fiber, protein, omega-3 fatty acids, and various micronutrients that support digestive and intestinal health and help strengthen the immune system.
SPIRULINA - (66g per 100g)
Spirulina is a microalgae known for its richness in vitamins, minerals (especially iron), trace elements, and antioxidants. This algae is also an excellent source of complete protein, meaning it contains all essential amino acids. Easy to digest, it is readily absorbed by the body. Spirulina proteins contain a high amount of leucine, an amino acid that plays a key role in stimulating muscle growth. This makes it an ideal supplement for people looking to build muscle mass. Beyond its protein content, spirulina is rich in antioxidants that help protect cells against oxidative damage and free radicals. It reduces inflammation in the body and strengthens the immune system. It is also an excellent source of vitamin B12, vitamin K, and beta-carotene.
HEMP - (52g per 100g)
Hemp protein provides all 21 amino acids and 8 essential fatty acids, including omega-3 and omega-6, in a balanced ratio. These fatty acids are important for cardiovascular health, brain function, and reducing inflammation. It offers a valuable protein content as well as vitamin E, potassium, magnesium, iron, zinc, and more. Rich in fiber and easy to digest, it helps regulate intestinal transit.
MORINGA - (27g per 100g)
Moringa is a plant known for its many nutritional benefits. It contains all essential amino acids, making it a complete protein source. In addition to protein, moringa provides many other essential nutrients including vitamins (such as vitamin C, vitamin A, and vitamin K), minerals (such as iron, calcium, and potassium), and antioxidants. This makes it a superfood potentially beneficial for overall health.
A SIMPLE AND DELICIOUS RECIPE
• 4 frozen bananas
• 1 scoop of Nourishing Protein Vanilla - WELLECO
• 125ml of plant-based milk of your choice
• 1 large tablespoon of peanut butter
Blend all ingredients in a blender. Grate two squares of dark chocolate over the smoothie.
It is important to note that protein requirements vary from one person to another depending on age, sex, and level of physical activity. It is recommended to consume an adequate amount of protein in your daily diet to meet these needs and maintain good health. It is generally calculated by multiplying your body weight by 1.6.
It is wise to vary your protein sources to ensure you obtain all the necessary amino acids.