The power of protein to repair and rebuild tissues in the body is amazing feat. Our body usually does not use protein as a main energy resource, usually protein is put to better use; let us look at all the benefits that protein has for us!Protein is made up of amino acid linked together with peptide bonds. A peptide is a molecule of two or more amino acids bonded together. The body uses 20 amino acids to build it many different proteins. There are 3 types of classes of amino acids: essential, nonessential, & semi-essential.
Essential amino acids cannot be made in the body, that is where our food comes into play, there are 8 essential amino acids.
Nonessential amino acids are created by the body from dietary nitrogen and pieces of carbohydrates & fats.
Semi-essential amino acids cannot be created by the body that supports growth; these are Arginine and Histidine.All these amino acids are digested and pass through the liver, they enter the bloodstream and become part of the “plasma pool of amino acids”. There are several of these plasma pools in the body, so everyone can get a chance to soak. These are always being broken down and build back up again, this process is known as protein turnover. The great thing about the plasma pool is that we can keep dipping into it to help with other functions and important molecules to be made in the body.
– Enzymes
– Hormones & other Cytokines
– Neurotransmitters
– Antibodies & other immune system components
– Transport proteins
– Structural proteins
*This is proteins preferred choice of using the plasma pool for metabolic functions. If other nutrients are not available your body will go for the amino acids for creating nutrients such as glucose, or ketone bodies, or help regenerate ATP (the energy our body applies to everything).The best way to make sure you are not using your amino acids for other than metabolic functions. Make sure you are well fed, and if the energy demands are low, we will be able to maintain. But if we are eating poorly or have been fasting and need a lot of energy, we will loss those amino acid to other bodily functions. In all thought because of protein turnover, we always loose a little bit more than we use, that is why it is so important to make sure you are getting enough protein with each meal that you eat.
When the body breaks down amino acids to help aid in tissue repair and rebuild; the amino acids will go where they are most needed. If the body is low on carbohydrates (glucose), the body will tap into your amino acid (protein) for energy. Which you want to try to avoid because this will break down your muscle and tissue. If the deficit goes too long, vital functions will be in compromise and likely will start shutting down. Good thing almost all foods have some source of protein, so we should not have to worry about any serious step backs
There are two types of protein resources: complete & incomplete proteins.
Complete protein supplies the body with all the essential amino acids in an appropriate ratio; this is considered a complete protein. If the food source is lacking in one or more essential amino acids this type of food is considered an incomplete protein.
The major source of complete proteins are animal sources, dairy, and meats:
– Beef, Bison, & Buffalo
– Lean cuts of pork & boar
– Lamb
– Goat
– Wild game such as elk, venison, caribou, moose
– Poultry such as chicken, turkey, duck, pigeon
– Fish
– Seafood such as shrimp, squid, octopus, lobster, crayfish
– Mollusks such as clams, mussels, scallops, snails
– Eggs & egg whites
– Dairy such as cottage cheese or strained Greek yogurt.
– Rodents such as rabbits, squirrels, beavers, guinea pigs
– Reptiles such as snakes, alligator frogs
– Tempeh
– Tofu
– edamame
The food sources for incomplete protein includes grains, legumes, nuts, seeds, and other vegetables:
– Barley
– Cornmeal
– Oats
– Buckwheat
– Pasta
– Rye
– Wheat
– Beans
– Lentils
– dried peas
– peanuts
– chickpeas
– soy products,
– sesame seeds, sunflower seeds, walnut, cashew, pumpkin seeds, and other nuts
Protein in supplemental form:
– Protein Powder such as whey or casein
– Eggs
– Bone broth / collagen
– Crickets
– Plant- based blends (pea protein, rice protein, and hemp protein)
Incomplete proteins can be combined to make complete protein!
Example:
Quality of protein improves when you mix complete with incomplete; dairy food is combined with a plant- based food, and incomplete proteins from plant-based foods such as rice and beans are mixed. This will fill in the gaps in your nutrition and keep you feeling satisfied for a longer period.
The best thing you can do is make sure you have a protein source with every meal and set yourself up for success before going shopping and planning your meals.
For recommendations based on goals:– For sedentary, generally healthy adults 0.8 kg of protein per Kg of body mass is enough to cover daily requirements. (55 grams of protein per day for a person who weighs 150 lb./ 68kg; 72 grams of protein per day for a 200lb / 90 kg person.
– Active but overweight/ obese individuals need 1.2 to 1.6 grams of protein per bodyweight.
– Active with healthy weight or body composition individual will needs 1.6 to 2.2 grams of protein per bodyweight.
– Healthy and looking to change weight / body composition individual will need 1.6 to 3.3 grams of protein per day.
*Remember if you are trying to lose weight you will need to consume more protein to help keep you at a negative energy balance because protein keeps you full longer.
Always check with professional before adjusting your diet, especially if you have medication that is taken daily.
References:
Scott- Dixon K. PhD , Bell R. , Weiss – Trainor E. MSc. The Essentials of Nutrition & Coaching unit 2 ” The science of nutrition”. Fourth Edition. Copyright 2019 Precision Nutrition.
Clark M. DPT, MS , CES, PES. Lucett S. MS, NASM-CPT, CES, PES. McGill E. MA, NASM-CPT, CES, PES, FNS. Montel I. NASM-CPT, CES, PES. Sutton B. MS, MA, NASM-CPT, CES, PES. “NASM Essentials of Personal Fitness Training”, sixth edition. Copyright 2018 by National Academy of Sports Medicines , an Ascending Learning Company.