What you better know about this essential macronutrient and how it works.
What Is Protein?
Proteinis one of the major components of a healthy, functional body.
“Protein is a macronutrient that every cell in our body needs.
Other macronutrients include carbohydrates and fat.
These are isoleucine, leucine, valine, methionine, phenylalanine, tryptophan, threonine, histidine and lysine.
BCAAs can also regulate blood sugar levels by helping your cells take in sugar from the bloodstream.
Why Do You Need Protein?
Protein plays a role in many bodily processes, including things such as bone health and digestion.
These biological molecules are found within cells, and are almost always in the form of proteins.
Reactions triggered by enzymes occur significantly faster once the substrates bind to the active site.
Digestion and energy production are two examples of bodily processes that are influenced by proteins.
Enzymes work alongside chemicals in the body, such as stomach acid and bile, to break down food.
Enzymes are also responsible for the storage and release of energy.
Bone density is a health consideration that has been linked to protein intake for decades.
According to Bihuniak, it helps disprove that old hypothesis.
Protein is vital for muscle growth and repair, especially after exercise.
That’s essentially how you build muscle.”
Additionally, protein helps strengthen your body on the outside in the forms of keratin and collagen.
Complete proteins contain all nine essential amino acids.
They include milk, pork, beef, eggs, poultry and fish.
“Amino acid composition is the biggest thing,” Bihuniak says.
She adds that animal-based proteins can be easier to digest.
So you had to have a piece of whole-grain bread with peanut butter to get your ‘complete’ food.
“We recently found out that plant foods do contain all of the essential amino acids.
They just contain limiting amounts of some of them.”
For example, broccoli contains a small amount of the essential amino acid lysine.
Smith recommends to “consume a variety throughout the day every week.
Looking to pack your plate with more protein?
The same amount of turkey breast contains similar levels of protein, and it’s low in fat.
Seafood options include shrimp, tuna, halibut and cod.
Non-meat animal-based choices include egg whites and Greek yogurt, which can replace sugary cereals at breakfast.
Plenty of plant-based options can help vegetarians and vegans meet their protein needs.
It just takes a bit more planning,” Smith says.
Spreading out your protein during the day has also been shown to be beneficial for muscle protein synthesis.
Can You Eat Too Much Protein?
While many Americans are concerned about getting enough protein, they are more likelyconsuming too much.
For a 140-pound person, for example, that equals about 50 grams of protein per day.
“That number is going to increase the more that you are active.
[For] endurance athletes, that might pop up to about 1.2.
Maybe the higher end is about 1.5 if you’re doing a lot of strength workouts.
But I do think that the average person also overestimates how active they are.”
Your protein needs can change, however, if you are looking to lose weight.
This can lead to a curbed appetite, resulting in less overeating and potentially weight loss.
“We don’t just eat single nutrients.
We eat food,” says Caspero.
“If I’m eating black beans, yes, I’m getting protein.
But I’m also getting a lot of insoluble fiber.
I’m getting antioxidants.
I’m getting other things that are in that food.”
Many plant-based sources of protein also contain these healthful nutrients, such as fiber and antioxidants.
“It’s important we consider what else is in the food,” she says.
