If you are considering protein intake in relation to sports activity, it is counterproductive to burden the body with their digestion shortly before exertion. Although proteins in dietary supplements are technologically processed to a state where they are comparatively well-digested (in contrast to their counterparts in food), it still does not make sense to consume them. Manufacturers of sports nutrition supplements always push for sales and sometimes present recommendations that contradict basic principles. A small (statistically insignificant) exception is the fitness community, which, in an effort to extremely support proteoanabolism of muscle tissue, consumes smaller amounts of proteins even before performance. For this to make sense, it is necessary to prefer the most digestible forms (ideally hydrolyzed) and simultaneously in smaller quantities with sufficient time before training.
Breastfeeding is an energy-intensive process, and a higher energy intake during this period is therefore appropriate. Weight gain during pregnancy is nature's way of creating an energy reserve for the mother, which is gradually consumed during breastfeeding. In relation to modern nutrition concepts, it is therefore possible to claim that breastfeeding is a natural weight reduction process for the mother. This is of course true in situations where the breastfeeding woman does not dramatically increase her energy intake.
From a nutritional perspective, it is advisable to slightly increase the proportion of proteins in the diet during breastfeeding, with a standard recommendation of 20-30% more than before pregnancy (the average is around 80 grams per day, but this value should be taken with caution as it does not reflect individual needs).
Calcium contained in poppy seeds is utilizable in the human body, but it's important to consider that the presence of alkaloids reduces its bioavailability. Thus, although poppy seeds are among the richest sources of calcium, they are not the most advantageous. On the other hand, this does not mean that poppy seeds should be completely avoided as a source of calcium. In situations where the poppy seeds are ripe, meaning the alkaloid content is low, it makes sense to use this food in the kitchen.
The protein content in poppy seeds is similar to that of other seeds or nuts, meaning it is certainly not insignificant compared to other components.
When evaluating this food, always consider two key characteristics:
1. The first is the amount of fats, which are present in the largest volumetric quantity. From an energy content perspective, a large proportion of consumed poppy seeds can significantly affect the energy balance.
2. The second is the content of opiates, which have a high concentration in unripe poppy pods. They are present in smaller amounts in ripe poppy seeds and have the ability to negatively affect the functioning of the nervous system.
In a purely vegan diet, this is, of course, a logical consideration, essentially the only possible one. In this situation, however, you must take into account that the amount of protein per day would have to be significantly higher than in a mixed diet situation due to the law of the limiting amino acid. This raises the question of whether an athlete would be able to consume such a large quantity of food, as the mentioned protein sources are tied to a certain amount of carbohydrates and fiber. This, at the same time, for antinutritional reasons, leads to lower biological availability and a greater burden on digestion, which means from the perspective of overall efficiency, we are talking about a highly disadvantageous approach regardless of the proportions of legumes and cereals, including the representation of other plant protein sources.
You can improve the overall balance by using plant-based protein supplements, which are free from these burdensome substances and are much more digestible.
Anabolic processes in muscle tissue result from a combination of several factors, not just the intake of carbohydrates or proteins. If we consider the intake of these two nutrients, a dilemma arises as to the volume in which to combine these two macronutrients, the timing post-exercise, the quality, and so on. Essentially, consuming pure carbohydrates after exercise initiates the processes leading to glycogen replenishment in the muscles, and it is also an energy-saving method (in terms of digestive demands) compared to a situation where proteins are consumed first after training. Proteins are difficult to digest, thus energetically draining. On the other hand, they trigger anabolic processes in muscle tissue by supporting the production of growth hormone, which is actually inhibited by the intake of carbohydrates alone post-exercise. Therefore, approaches are sought that would effectively "kill two birds with one stone." It is a fact that elite strength athletes, due to extreme exertion, have such an accelerated muscle metabolism that, compared to their recreational counterparts, they have no problem consuming a protein concentrate immediately post-exercise; their digestive tract "handles it" (i.e., they use glycogenic amino acids from proteins for glycogen replenishment). This is best managed by individuals who also take various anabolic-supporting substances (doping), where their metabolism level is practically incomparable to that of an ordinary person.
If you belong to the "ordinary mortals" who are not aiming to break world records, I would recommend the generally preferred (and simultaneously quite natural) approach, where you first consume simple and quickly digestible carbohydrates (e.g., from fruit) after exercise, and then, after tens of minutes (20-40), have a main meal with a sufficient amount of easily digestible proteins. A form of compromise is the so-called gainers, which combine everything. However, their disadvantage lies in the presence of additives and a lot of synthetically produced nutrients (e.g., vitamins, antioxidants).
Yes, you understand correctly. The aim for this group of athletes is to maximize protein anabolism in muscle tissue while simultaneously preventing (potential) muscle mass loss. As this is their only goal, the health impact of such manipulations is disregarded. The sad fact is that this information is spreading among athletes in other fields, and to an extreme, even among the non-athletic population, unfortunately with all the health consequences.
Hemp is not a bad choice, but it is important to respect the fact that it contains a higher fiber content and account for this in the overall daily intake. Essentially the same applies to any other plant-based proteins, where the protein concentration is around 50 - 60%. If you choose products with a higher protein content (pea, rice, whey), these are generally of higher quality (= better processed technologically). In most cases, I find it unnecessary to give them to such small children (their potential is mainly utilized by the adult population).
The specific functional disorder in question always matters. Based on the specific diagnosis, protein intake is then adjusted (reduced), typically to values around 0.6-0.8 g per 1 kg of body weight (exact values are determined by the attending physician).
Every food that undergoes the fermentation process is more easily processed by the digestive tract. Fermentation enzymatically breaks down certain components in the food, thus facilitating the work of our digestion. This is especially true for plant sources of protein, as they are bound in the food with carbohydrates and fiber, which also undergo fermentation processes.
From the perspective of modern nutritional knowledge, where "optimal" intake ranges of observable nutrients in the diet are defined, the vegan diet concept for children is insufficient in several areas - most commonly due to the lack of calcium, vitamin B12, iron, omega-3 fats, and the problematic excess of antinutrients. Deficient nutrients can be fairly easily supplemented, but the question remains to what extent this will be suitable for the developing organism (not only in terms of nutritional approach but also in forming a relationship with food).
The difference between them should be perceived on several levels. The protein content is more or less the same, with more significant differences primarily in:
1. The content of micronutrients (vitamins, minerals, and antioxidants) - their amount depends on the diet of the hens, where in some respects large-scale farms have the upper hand (due to feed mixtures fortified with certain substances), while in other cases free-range hens have the advantage.
2. The content of certain fatty acids - most commonly omega-3 fats, where again their content in eggs changes concerning the share of ALA in the hens' diet (sometimes it may be intentionally increased with flaxseeds).
As a result, it is not possible to universally label any method of farming as nutritionally more advantageous; it depends on the approach of a particular farmer. However, the qualitative difference is often cited in terms of the presence or absence of xenobiotics, where it is generally agreed that eggs from free-range hens are of higher quality in this regard.
If the other kidney is healthy, there is generally no need to adhere to strict dietary measures. This means you can eat "normally" in the sense of the standardly recommended ratios of macronutrients. However, it is advisable not to overburden it unnecessarily (with high intake of alcohol, salt, proteins...).
Insect proteins have a high biological value, which makes them of good quality in this regard. Currently, their price is slightly higher, which is related to breeding and processing methods, but this parameter is expected to gradually improve in the future. In a way, consider insect products as one of the key components of the diet of the future, although it is questionable to what extent this trend will influence the gastronomy culture of the Western world, namely Europe and North America, which historically have been more resistant to the consumption of insects (primarily due to prejudices).
It is always optimal to adjust these values based on changes in body weight or body composition. Also, check the calculation of macronutrient amounts in relation to their percentage representation of the total energy intake, as the gram amounts do not always correspond to the percentages. By monitoring the progress of changes in the client, you will also have the opportunity to make necessary adjustments, making the path to achieving the result more efficient.
There is no clear-cut answer in terms of a strictly defined intake threshold. Generally speaking, as physical activity increases, metabolism accelerates, which also involves increased activity of the digestive tract. Thus, an athlete will be able to process a larger sudden intake of protein compared to someone who is physically inactive. However, there are differences between endurance and strength athletes, and it is also important to distinguish between women and men, with body weight (muscle mass percentage) playing a crucial role. A man engaging in anaerobic sports can afford to consume 50-60 g of protein in one serving without causing significant issues, while for non-athletic women, a range of 20-30 g is often suggested. However, all these figures should be considered with some flexibility, as every individual reacts differently (among other things, protein processing also depends on the diversity of the gut microbiota).
It is not that this food group is entirely unsuitable for consumption; in fact, it is a rich source of a wide range of substances. However, it is important to consider that the body tends to store toxins in these organs, so it is wise to evaluate the overall benefit of their consumption.
By making adjustments to our diet, we have the opportunity to manipulate metabolic behavior, and this applies to the number of meals throughout the day. For example, if an individual's metabolism is too slow, it can be beneficial to support it by increasing the number of meals per day, including reducing the fat content and adjusting the ratio of Ca:Mg and Ca:P. These options are simply available to us, and it is up to us whether we utilize them.
Address the complexity of proteins primarily in specific situations that require it. Typical examples include vegan diets or elite athletes, where the demands for the quantity and quality of protein increase significantly compared to the average population. This does not mean that every protein-containing meal must necessarily exhibit amino acid completeness; the goal is simply increased attention and effort directed in this direction. Every diet plan should be, above all, practically feasible, and your considerations when translating theory into practice should always be based on this.
The complete amino acid profile of proteins from plant sources is attributed to soy, quinoa, hemp seeds, chlorella, and spirulina. Aside from algae, which form a significant part of the green food category, the amino acid spectrum in sprout products theoretically approaches full completeness. However, it is necessary to differentiate at which growth phase the plant is processed by its manufacturer - from the beginning of the germination process through the different developmental phases of the plant, there is a fairly dynamic change not only in the proportion of macronutrients (including the percentage of protein content) but also in the quantity of individual amino acids. Unlike algae, where the composition and structure of macronutrients are relatively constant, the protein profile of other green foods is variable - but in general, we can assert that the category of green foods provides complete proteins.
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.