Introduction
Protein is one of three macronutrients with carbs and fat being the others. In my last blog, Carbohydrates And Basic Nutrition (Part 1) I reviewed carbohydrates and basic nutrition. In part 2, I’ll review how this macronutrient—protein helps repair and build cells in the body.
You’ll learn which proteins you must ingest because your body can’t create all of them and how to shop for the best protein sources without being fooled by marketing tactics.
Protein
Protein like carbohydrates is 4 calories per gram.
Protein is used for growth and repair in the body. Every cell in your body contains protein. It’s made up of amino acids;building blocks of protein to build new cells, maintain and develop muscle, bone, cartilage, blood, and skin.
There are 20 different amino acids required to function. Eleven amino acids are made by the body and the remaining nine are known as essential amino acids. Because the body can’t produce them, we must eat foods that contain them. When you eat protein, your body breaks it down into amino acids.
Two sources of protein: (not all sources are equal)
Animal sources: Foods high in animal protein include meat, fish, eggs, poultry, and some dairy products. These foods contain all the essential amino acids.
Plant sources: Plant-based foods that are exceptionally high in protein are soy, legumes, seeds, and some grains.
Protein stays in your stomach longer and is slower to digest, helping you to stay full, unlike carbs which break down quicker and leaves your stomach faster.
Pro tip: Eat some protein with your meal so you stay full longer.
While those nine essential amino acids are available in all animal protein sources, that’s not true for all vegetarian foods of protein.
Plant based foods and vegetarians
Vegetarians need to pair various non-animal sources of protein (such as legumes and grains) to create a complete protein to assure the body is supplied with all the essential amino acids. Pairing provides each source with its missing amino acids.
It was once thought that a combination of amino acids such as beans and rice needed to be consumed together at the same meal to benefit the body. We now know that if the essential amino acids are eaten over the course of a day, the body will do fine. For example, rice is low in lysine (essential amino acid), and beans are low in methionine (another essential amino acid). While you could combine them in the same meal, it’s acceptable to consume them within the same day. Soy (an example of a legume), buckwheat, and quinoa (wheat-free seeds) contain the nine essential amino acids and are considered complete.
Animal sources of protein and fat
Animal sources of protein are usually mixed with generous portions of saturated fat and cholesterol. The fat is often found in poultry skin or embedded (marbled) in red meat and is more difficult to detect and remove. While beef provides more iron and zinc than any other animal source of protein, it’s advantageous to include a variety of other sources of animal and vegetarian foods for a diversity of nutrients.
How much protein do you need?
Although protein can be used for energy, it’s converted to fuel only if there are insufficient calories in the rest of the diet. In other words, its main function is to repair and build cells, not give a boost of energy like carbs.
The amount of protein you need will vary depending on your age, gender, activity level, health condition, and personal goals. It ranges from 0.8g/kg of body weight to 1.8 g/kg or slightly higher. To convert pounds to kilograms (kg): divide pounds by 2.2 to equal kilograms. Example: 100 lbs. divided by 2.2 = 45 kg. A quick search online can help you or use this calculator to convert pounds to kilograms quickly.
To determine how much protein you need: multiply your weight in pounds by 0.36 or use this online calculator to get a general idea. You’ll notice the online calculator will give a sizable range. Focus on the lower end of the range until you know your individualized needs.
Is more protein better?
Most Americans eat too much protein, under the mistaken impression that it builds muscle. Muscle mass is increased only by exercising muscles, not solely by eating more protein. More is not always better and will depend on factors such as age, medical conditions, physical activity, and current state of health.
Eating more protein than necessary is converted to fat and is stored in the body which causes weight gain. It could increase one’s risk of developing kidney damage for those who have kidney disease. More about the risks of too much protein.
Fluids and protein
Not drinking enough fluids to allow the excess protein to be processed by the body places you at a higher risk to develop kidney stones. Water will help flush out the excess waste created by the breakdown of protein. Don’t rely on thirst!
Pro tip: Drink at least half your body weight in ounces of water. Example: If you weigh 120 lbs., drink 60 oz. of water daily.
Age and protein
It’s important to note that as you age, a lack of adequate protein could impact your muscle mass and strength leaving you feeling weak and less mobile. This is usually due to a decrease in appetite and dental or swallowing issues. Once you begin reaching your 60s, you may want to assess your protein intake and adjust accordingly.
High protein diets
There are many claims about high-protein diets, particularly in the weight loss world. You may have tried one or two high-protein diets (e.g., Keto, Paleo, etc.) and had success in losing weight. Following a high-protein diet for an extended period may increase your risk of deficiencies regarding the necessary vitamins and minerals found in foods that you may not be consuming. This is extremely controversial and has been debated by many studies and people. For most individuals who are healthy, high-protein diets are safe, however, long-term effects are yet to be determined.
Of course, for the athlete or those who perform high-intensity exercises, more protein is required to repair and strengthen muscles.
Protein powders
Protein powders are supplements from concentrated sources of animal or plant-based foods. They’re sold in ready-to-drink or powdered form mixed with a liquid, usually water or milk.
Uses of protein powders
Convenience to replace breakfast or any meal
Recovery from either illness or workout
Older adults who can’t meet their needs with food
Vegetarians and vegans
Know your protein options
If you’re going to opt for a protein powder for whatever reason, quality is important. Whey protein isolate (dairy derived) is the top pick for those limiting their fat, carbs, and lactose intake. Typically, this option is more expensive than whey protein concentrate. Choosing one over the other comes down to your goals and preferences. More on whey protein isolate vs concentrate.
For the scientific minds, check out protein quality scores.
Don’t be fooled by marketing!
Advertisers and marketers do an excellent job of promoting food products with flashy front packaging to grab your attention and sell you. It’s your job to know when you’re being misled.
A common mistake when shopping for food is believing the front packaged statements often disguised and promoted as something they’re not. For instance, protein cookies and protein ice cream are marketed as high-protein sources when in fact these are often higher sources of carbohydrates and are usually loaded with sugar and fat. Always look at the food label to get the facts to make an informed decision and ignore the skillful claims on the front of the package. If the food label is higher in carbs or fat than protein, it’s not a good source of protein.
Total carbs are the highest. This is a source of CARBOHYDRATES, not protein!
Protein Bars
When relying on the occasional protein bar as recovery for nutrition from a workout or maybe a meal replacement, look for the following:
10-15 grams of protein or higher, no more than 30 grams
5-8 grams of fiber or higher
Less than 15 grams of sugar
200-300 calories
Conclusion
Eat a variety of plant-based foods to get all the essential amino acids even if you’re not a vegetarian.
Remember to increase your fluids when you’re increasing your protein.
Aging adults and athletes need to assess their protein needs. To ensure proper cell growth and repair for the athlete and preserve muscle for the older adults.
Read the food nutrition labels so you’re well informed to make educated and optimal choices.
Protein from food sources first is the optimal option.
In optimal health,
Lisa