Your Protein
Protein is a macronutrient that every cell in the body needs to function properly. Proteins carry out a variety of functions, including:
• growth and development of muscles, bones, hair, and skin
• forming antibodies, hormones, and other essential substances
• serving as a fuel source for cells and tissues when needed
A person can take in proteins through their diet. The following foods are good sources of protein:
• red meats (limit their use and choose grass-fed)
• poultry, including chicken and turkey
• fish and other seafood
• beans and legumes
• eggs
• dairy products
• soy
• nuts
• some grains, including quinoa
• vegetables
Although meats and fish tend to contain the highest levels of protein, vegans, and vegetarians can get enough protein from various plant products. *For more details about how to get enough protein on vegetarian and vegan diets, and recommendations for protein powders, contact me directly.
What is a Protein?
Protein is made up of long chains of amino acids. The 20 amino acids that the body uses to create protein are:
• alanine
• arginine
• asparagine
• aspartic acid
• cysteine
• glutamic acid
• glutamine
• glycine
• histidine*
• isoleucine*
• leucine*
• lysine*
• methionine*
• phenylalanine*
• proline
• serine
• threonine*
• tryptophan*
• tyrosine
• valine*
*These are nine essential amino acids that the human body does not synthesize, so they must come from the diet.
Proteins may be either complete or incomplete. Complete proteins are proteins that contain all essential amino acids. Animal products such as soy and quinoa are complete proteins. Incomplete proteins are proteins that do not contain all essential amino acids. Most plant foods are incomplete proteins, including beans, nuts, and grains therefore we can combine incomplete protein to create a meal that provides all essential amino acids. Examples include rice and beans, peanut butter on whole wheat bread, and many more options.
What does protein do in the body?
Protein is present in every body cell, and an adequate protein intake is important for keeping the muscles, bones, and tissues healthy. Protein plays a role in many bodily processes, including:
• blood clotting
• fluid balance
• immune system responses
• vision
• hormones
• enzymes
Protein is important for growth and development, especially during childhood, adolescence, and pregnancy, but also as a preventative or during recovery from sickness or injury.
How much of a protein should one consume?
How much depends on the timing and the source. Make sure your protein is complex, and consume about 1g per 1kg of your weight, divided into all daily portions. You don’t have to weigh anything, but I advise you to get familiar yourself how much of protein is in the foods you eat. You can use Google by typing the food and its approximate amount and you’ll see how many grams it contains.
Want some deeper understanding or guidance on how to familiarize yourself with protein? Contact me.
