Nutrition 101: Protein

Juicy sirloin steak...

Garlic buttered shrimp...

Honey-glazed grilled chicken...

Seeing each of these foods listed may have made your eyes light up and your mouth water. Along with sounding delicious in most people’s minds, another key trait that they all have in common is that they are high in protein. Typically, when we think of protein sources, those animal-based foods above are some of the first examples that come to mind. But, naturally, other questions about this nutrient and its sources arise...

• “What if I don’t like those food choices?”

• “What if I’m a vegetarian?”

• “What if I can’t eat meat for religious reasons?”

• “WHERE ELSE can I find protein?”

• “Better yet, why do I even need this nutrient in the first place?”

• “And how much of it do I need to reach my goals?”

Just keep reading and you'll find your answers!

Protein - Why it’s Important

Protein is a macronutrient. Therefore, it provides us with calories. Four calories per gram of protein to be exact (just like carbs). However, although this nutrient is a calorie (a.k.a energy) source, it is not meant to be used for energy. Our bodies CAN use it for fuel but will only do so in situations where we aren’t getting enough of the other macros. So, if it isn’t meant to be used for energy, what is the purpose of protein?

One of the main, and most well-known, functions of protein is its use as a building block. Protein helps to repair damaged tissue, maintain current tissue, and generate new tissue. This includes your muscles and explains why you often hear that you should prioritize protein after your workouts. However, that also includes our skin, our organs, and any other bodily tissue that you can think of.

Along with repairing and building tissue, proteins are also used for essential bodily functions. There are proteins in our body that stimulate the release of various hormones. There are some that transport nutrients throughout our body. There are others that keep our body’s water levels in balance. Some proteins, called enzymes, help to speed up the processes in our body so that it can run as efficiently as possible. Enzymes help us to digest food properly. They help us to replicate DNA. They even help us to create products like yogurt and alcohol. Without these proteins, our bodies, and our world, would be very different.

So, yes, protein is key to building muscle. But it is used for so much more than we typically give it credit for. But, now that we know what protein does, where do we find it?

Protein Sources

We already listed a few of the most commonly known protein sources. Red meat, like beef and lamb, poultry, like chicken and turkey, and seafood, like shrimp and fish, are all high-protein animal-based foods. But there are other options such as dairy and eggs.

If you’re looking to go the plant-based route, foods like soy, nuts, beans, and whole grains are all quality protein sources to opt for. With that being said, plant-based proteins are considered incomplete proteins. Whereas animal-based proteins are considered complete. See, proteins are made of things called amino acids. A complete protein has all the amino acids that our body needs, but incomplete proteins are missing some of those aminos.

If you are vegan or vegetarian, you can still get all the amino acids you need by combining incomplete proteins. For example, combining legumes and grains (rice and beans for example) will provide you with all the aminos you need without eating any animal-based products. Combining nuts and grains, like peanut butter on whole-grain toast, for example, will have the same effect.

Yogurt, salmon, edamame, ground turkey, quinoa, pork... There is an abundance of protein sources available. When choosing one, it's important to consider two things: bioavailability and fat content.

Bioavailability

This concept quantifies the amount of protein that can be used by your body. The most bioavailable protein source is eggs followed by whey protein at a close second. These sources will provide an abundance of amino acids that can be readily used by the body. Milk and poultry are also highly bioavailable. Opt for these options if you’re trying to get the most benefit from your protein choices.

Fat Content

When choosing animal-based protein sources, you should also consider the fat content of the product. The fat found in animal products is typically saturated fat which, when consumed in excessive quantities, can cause negative health consequences including blocked arteries and heart complications. Furthermore, fat will slow down the absorption of the protein that you consume. So, it is important to pick lean cuts of meat. If you’re opting for steak, go for the round or sirloin rather than the ribeye. Choose 90/10 ground beef as opposed to the 70/30 cut.

Now that we know why we need protein and where we can get it in our diet, we must know how much we need. Just like the first macronutrient, we touched on, carbs, the quantity you need depends on your goals and lifestyle - are you seeing a trend?

How Much Protein Do We Need

Similar to your carb intake, you should base your daily protein consumption on your height, body weight, and activity level. With that being said, there are general recommendations for protein consumption. As a percentage, your protein intake should be ~10-35% of your total calorie consumption. The recommended amount of protein for the general population is 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). However, athletes will need more than this baseline level.

Studies have found that speed and power athletes, such as track or swimming sprinters, 1.4-1.6g/kg (0.63-0.73g/lb.) is a good protein range to shoot for.

Strength athletes and bodybuilders who are constantly tearing down their bodies from weight training may need up to 2-2.5g/kg (0.9-1.14g/lb.).

If you’re on a mission to lose weight, you’d benefit from a higher protein consumption (maybe 20-25% of your daily calories) in order to maintain muscle during your weight loss journey.

Once again, the amount of protein you should eat is situational and personal. So, let me ask you this: have you answered those questions from Week One yet?

Next, we will cover the third macronutrient which had a bad rap for a long time but has become

increasingly popular over the past few years. That is FAT. Talk to you soon.

Perseguir la mejoria!
- Craig Conley