Japanese

[Bulky News vol.2] What exactly is protein?

Protein has a variety of roles, such as (1) becoming a material for the body (muscles, skin, hair, bones, etc.), (2) acting as a hormone (growth hormone, insulin, etc.), and (3) controlling immune function.

The English word protein is derived from the Greek word “proteios”. This means “the most important thing”, and this also shows the importance of protein.

What happens if you don’t get enough protein?

Protein is a nutrient that many Japanese tend to lack.

if there is a shortage

・Muscle mass decreases
・Lack of firmness and luster in skin and hair
・Weakening of nails

Various problems such as Protein is also a nutrient that is difficult to turn into fat because it uses a lot of energy for digestion and metabolism .

Is it okay to eat a lot of protein?

There are not enough studies in humans to show that excessive protein intake adversely affects health. (Except for those who originally had kidney or liver problems)

However, if you take too much, the excess may accumulate as fat and increase the risk of kidney dysfunction, urinary tract stones, etc., so let’s take it according to the set macro balance .

There is a limit to the amount of protein that can be used to synthesize muscle.

What is protein?

× Protein = medicine to increase muscle
○ Protein = dietary supplement

In Japan, protein is often recognized as something like a special medicine that increases muscle, but it is not a special medicine, but a “food” that allows protein to be ingested efficiently .

Protein is mainly refined from materials such as milk and soybeans .

recommended protein

Whey protein .

Whey protein is quickly absorbed and is rich in essential amino acids, BCAAs (*), which are effective for muscle synthesis . BulkyFitness asks me to drink this whey protein after training.

(*) A special amino acid that is metabolized in muscles. It enhances the synthesis of protein in the muscles, becomes energy, and has excellent compatibility with muscle training. Drinks during the session offer BCAA drinks!

Why Whey Protein Is Best

・Increase muscle and increase metabolism 
Whey protein contains plenty of amino acids that increase metabolism, including BCAA

Skin-beautifying effect 
Contains plenty of cysteine, an amino acid that can be expected to have skin-beautifying effects.

・Diet effect 
Stimulates satiety hormones to prevent overeating and normalize insulin secretion

〇List of main protein ingredients

Product name
Amount Per Serving
Protein/lipid content
Total Kcal
Beef (shoulder lean)
100g
20G
130kcal
chicken (chicken fillet)
100g
27G
126kcal
Pork (shoulder loin lean meat)
100g
20G
157kcal
Lamb meat (with thigh fat)
100G
20G
198kcal
whey protein
1 scoop (25G)
20G
110kcal
chicken egg
1 piece
7G
80kcal
Flatfish, flounder
100g
20G
105kcal
sardine
One (70G)
14G
120kcal
mackerel
One small (100G)
21G
190kcal
Tuna (red meat)
10 slices of sashimi (100G)
23G
110kcal
Salmon
A piece of fillet (100G)
20G
237kcal
squid
Sashimi (for 1 person)
10G
48kcal
octopus
Sashimi (for 1 person)
10G
45kcal
shrimp
Sashimi (for 1 person)
10G
54kcal
natto
1 pack (50G)
8G
105kcal
Tofu (silken)
1/4 (100G) 5G 55 calories
cottage cheese
100g
13G
105kcal
Beef (with loose fat)
100G
14G
371kcal
Chicken (with thigh skin)
100G
16G
204kcal
Pork (with loose fat)
100G
9G
517kcal

Precautions when ingesting protein

-Avoid fatty meats as much as possible

Let’s prevent excessive intake of lipids even though we intend to consume protein. Meat in particular
contains a lot of lipids called saturated fatty acids that increase cholesterol levels and make the blood muddy.

・Avoid focusing on meat alone

The balance of amino acids contained in ingredients varies from food to food.
Let’s take amino acids in a well-balanced manner by ingesting various protein ingredients.

・Pay attention to the cooking method

Even if good ingredients are used, if they are coated with wheat and cooked in hot oil, proteins and sugars will bond to each other (saccharification), causing aging.

Diabetes is a condition in which the sugar in the blood does not decrease, but the problem with this is that it binds to proteins in blood vessels (glycation), preventing the proteins from performing their original functions. I want to be as careful as possible about saccharification.

As much as possible, avoid cooking methods such as frying at high temperatures or frying over high heat for a long time . We recommend boiling or steaming!