The Art of Protein: Benefits of Protein in the Body
Why Do We Need it and Where Do We Get it?
Protein is One of the Major Building Blocks of the Human Body
There are many benefits of protein in the body; and we are, in fact, largely made up of protein. It is an integral part of our bones, muscles, skin, hair, and cartilage.
Amino acids are the "building blocks" of protein. To put it simply, there are a total of 20 amino acids that pair up to build a complete protein. Some of these are are essential, and some nonessential.
The nine essential amino acids are deemed such because they must be consumed in a daily diet, while the five nonessential amino acids are capable of being made by the human body. The six remaining amino acids are considered conditional; meaning that they are only essential during specific stages in life or during certain stages of disease.
Finding the right amount of protein to consume daily differs for each person, and finding that balance point is important; as is finding the right type of protein. This sounds like a lot, so how do we figure all this out?
What Does Protein Do For You?
We now know how much of a presence protein has in our bodies, and we know that there are many benefits of it in the body; so lets talk a bit about the role it plays in the function of the body.
Protein is a macronutrient, along with carbohydrates and fats, and consequently, we need it everyday and in larger quantities than some other nutrients. The hats that protein wears in the body are many; here is a quick but relevant list of some of those many hats:
It helps to repair tissue in the body
It's partially responsible for carrying oxygen through the blood, therefore delivering nutrients to the entire body
Assists in regulating the blood sugar which keeps insulin levels from spiking
Plays an important role in regulating metabolism and hormone levels (ironically, some proteins are hormones)
It's responsible for gene expression, or gene activity
Helps to form antibodies, which keeps immunity strong
And the list goes on. In fact, to say that protein is an important nutrient may be an understatement.
How Much Protein is Enough?
As I stated above, finding the right balance of this important macronutrient in your diet is important. But how exactly does one go about finding it? There are some basic clues to be mindful of, and a few signs that your body is lacking an adequate amount of protein are:
Often feeling fatigued, weak, or lethargic
Hair loss or thinning
Feeling "spacey" and/or unfocused
An uncontrollable feeling of jitters mixed with exhaustion
On the flip side, here are a few signs that you may be getting too much:
Obvious and irregular bowel movements (consistent diarrhea or constipation)
Dehydration
Consistent bad breath
A General Guideline
If any of the above symptoms are consistently experienced, the amount of protein consumed should be re-examined. But in the meantime, the most basic guideline to protein needs is this:
A healthy 150 lb adult between the ages of 25-40 should consume 75-95 grams of quality protein per day, while healthy 200 lb adult of the same age range should consume around 100-127 grams per day.
These are just a couple of examples, and are, of course, just very general guidelines. Try this protein calculator to get a better idea of your specific needs and some excellent info on circumstances when an adjusted amount of protein may be needed.
A Few Considerations to Make
Pregnant and/or nursing women (need more); very young children (need more); elders (need less); athletes with rigorous training regimens (need more); and others with specific circumstances will have to adjust their protein intake depending on their specific needs.
As you can see there are many benefits of protein in the body, but too much or too little can be counter-productive. If you're unsure as to how much you actually need, consult a medical professional for guidance.
What Protein is the Right Protein?
This day and age, there is a plethora of choices as to what type of protein to consume. The days of meat being the only viable protein source are gone, and more and more plant-based options exist. Each of us have our own opinions and needs where protein sources are concerned, and there really is no single right answer.
If you're a meat-eater, then there are plenty of options to choose from. Furthermore, if your personal preference is to consume an all plant-based diet, then there are also plenty of healthy protein choices, as well. There are even many options for those of us who fall somewhere in the middle. No matter the type, the benefits of protein in the body remain.
For the Carnivore
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Let's start with some carnivorous options, which refers to a diet that includes meat sources. This includes any type of meat a person chooses to consume; which commonly consists of beef, chicken, duck, pork, deer, elk, and seafood; just to name a few. While these are all favorable options for protein, they're not for everyone.
Even those who prefer not to eat plant-based, it is important to include plants as part of a balanced diet. Constipation can easily occur when meat consumption far out weighs plant consumption.
Veggies are high in fiber, along with other essential nutrients, and will help the body to process the meat through the body. If this important fiber is often missing from meat-centric meals, the body could struggle to maintain proper function.
For the Herbivore
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Next up, some herbivorous options; which indicates a diet derived solely from plants. Also known as a vegan lifestyle, a plant-based diet is one which no meat or animal products are consumed at all.
As is with being a meat-eater, being vegan is a personal choice, and it's not for everyone. One who chooses to be vegan will likely be quite knowledgeable on vegan protein sources. Here is a quick reference list for some plant-based options:
Nuts & Seeds (or nut & seed butters) including but not limited to: Almonds, cashews, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, macadamia nuts, sunflower seeds
Legumes including but not limited to: Black beans, garbanzo beans, navy beans, kidney beans, pinto beans, peas, lentils, peanuts (or peanut butter), soybeans
Grains, such as: Brown rice, wild rice, jasmine rice, basmati rice, cous cous, quinoa
An Important Note
It is wise to note that while meat and dairy are complete protein sources, most plant-based sources are incomplete. All this means is that a varied diet must be consumed and several things must be combined to make a complete protein. For example, combine a grain with a legume. Here are just a few ideas:
Hummus and whole wheat bread
Black beans and rice
Peanut butter and whole wheat bread
Lentil and quinoa soup
Cold black bean and quinoa salad
Almond butter berry oatmeal
These are all high protein foods that you could build a meal around to make an excellent plant-based breakfast, lunch, or dinner; or simply put together for a protein-filled snack. Another thing to note is that quinoa is one of the only plant sources that is a complete protein all on it's own. That is to say, it's a nutritional powerhouse, and you can add it to other complimentary proteins to get an all around nutrient boost.
For the Omnivore
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The term "omnivore" refers to one who consumes both plants and meat in their diet. In this case, I'm referring to those who eat both plants, meat and/or dairy. Yes, this includes vegetarians.
Vegetarians consume things like eggs, cheese, yogurt, and other dairy products; but do not consume any actual meat products such as chicken, beef, or pork. In addition to any vegan food options, vegetarians will often eat eggs as a source of protein. In fact, eggs are known as one of the most complete and all around amazing sources of protein in existence. Some high protein vegetarian options include:
Greek yogurt
Eggs from chicken, ducks, turkeys, etc
Whey protein powder
Cottage cheese
Cheese
In Conclusion
When it comes to a healthy, fulfilling, and balanced diet there is a lot to keep in mind. The most important thing to remember is that a persons views and individual body may align with consuming meat as a protein source, and maybe not. Or maybe animal derived products like milk and cheese work for you, but not meat itself. Whatever type of lifestyle you choose, just be sure you do what gives you energy and feels right for your body. There are many benefits of protein in the body, just pay attention to find which one feels best!
Feel free to try my recipe for yummy and healthy protein bars!
Disclaimer: I'm not a doctor, and I'm especially not your doctor and I'm therefore not telling you how to eat. I'm simply sharing information that I've gathered and utilized over time by doing my own research and from my own experiences and the experiences of clients I’ve worked with. If you have any type of dietary restrictions or conditions, please consult with your doctor before taking on any new dietary practices.