The protein content of a medium-sized banana is approximately 1.3 grams. Our bodies do not have protein stores, so it is recommended to consume protein-rich foods several times a day to maintain muscle mass. If we want to be really precise, it is best to consume smaller amounts multiple times a day so that the ingested protein can be fully utilized. Proteins function as building blocks for the body, participating in the repair of injuries and the renewal of the body.
How can the body obtain protein?
Sources of protein include: eggs, cheese, milk, chicken, seafood, turkey, beef, lamb, soy, peanuts, and legumes.
Proteins can be classified into two groups:
- Animal-based protein sources that contain all essential amino acids.
- Plant-based proteins that lack certain essential amino acids.
How much protein does the body need?
The majority of proteins are essential, meaning that the human body is unable to produce them and they must be obtained from the diet. Protein is not only necessary for bodybuilders but for every individual as it performs important functions in our bodies, starting from infancy.
According to the latest dietary recommendations, individuals over 19 years of age are advised to consume approximately 0.8 grams of protein per kilogram of body weight per day. For athletes, this amount is higher, typically ranging between 1.2 to 1.5 grams of protein per kilogram of body weight per day. Competitive athletes may require even more, up to 2 grams of protein per kilogram of body weight.
The role of protein
Our bodies contain various types of proteins, each performing different functions.
- It maintains the balance of blood pH.
- It protects muscle tissue and serves as an energy source when carbohydrates are not available (e.g., during a diet).
- It participates in hormone production and maintaining hormone levels.
- It is necessary for certain chemical reactions.
- Protein contributes to the proper functioning of the body’s immune system.
- It contributes to maintaining the body’s fluid balance.
- It contributes to providing the solid framework necessary for movement.
Banana protein content
A medium-sized banana has the following values:
- 105 kcal
- 1.3 g protein
- 0.4 g fat
For comparison, 100 g of beetroot has 31 calories and 1 g of protein, while cucumber has 12 calories and 2.7 g of protein. Walnuts contain 654 calories and 19 g of protein, whereas Emmental cheese contains 394 calories and 20 grams of protein.
It’s worth knowing that consuming high-protein foods speeds up metabolism. Bananas have extraordinary beneficial effects, and regular consumption can provide numerous benefits to our bodies, especially due to the presence of various vitamins and minerals in them.
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