What about Protein?

* This is part of a year-long series called "52 Weeks to Eating better than Ever". Click on the side bar for more information and to read the previous essays.
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What are proteins?

• Proteins are long chains of amino acids, linked by peptide bonds.

 
What function do proteins serve?

• They form the major structural components of muscle as well as that of the brain, nervous system, blood, skin, and hair. 

 
What are the amino acids?

• Amino acids combine to form proteins.  There are 9 essential Amino acids, which must be consumed in the diet, as well as 11 nonessential Amino acids, which can be produced by the body.

 
What affects the quality of a protein?

1. Essential Amino Acid Composition
2. Digestibility
3. Bioavailability- the amount of protein the body can absorb and use, which is an extension of digestibility

 
What are the best sources of protein?

• Foods which alone or in combination with another food contain all 9 essential amino acids
• Examples include
  • Incomplete plant or nut proteins in combination such as rice and beans, legumes, nuts, wheat, oats
  • Complete plant proteins like soy, quinoa, chia seeds, buckwheat, hemp, flax
  • Lean animal proteins such as beef, poultry, pork, or dairy products
  • Fish
  • Whey protein is a particularly good source of protein because of its high digestibility and because it is lactose free

 
How much protein should one consume?

• Endurance athletes- .5 -.6 grams / 1 pound of bodyweight (your weight x .5-.6)
• Strength athletes- .7 - .8 grams / 1 pound of bodyweight (your weight x .7-.8)
• Active lifestyle- .4 grams / 1 pound of bodyweight (your weight x .4)

 
What role does protein play in metabolism, weight control, and exercise?

• When protein is present in the diet, protein in the muscles is spared as an energy source which helps long-term with maintaining a higher metabolism.
• Protein can slow the glycemic index and insulin response of certain foods, and is best ingested with other foods like vegetables and carbohydrates.
• Protein causes fullness, which is helpful in weight control. 

 
Can you eat too much protein?

• Yes, too much of a good thing, including protein, is not good.
• Excessive protein intake is not good for your kidneys, and is stored as fat if not used for natural processes. 

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