Protein
What is Protein?
Protein, like carbohydrate and fat, is one of the three macronutrients that make up the human diet. Protein, composed of chains of amino acids, is the building material for cell structures in the body such as muscle, connective tissue, skin, hair, and nails. Protein also performs many vital functions in the body, helping form antibodies, enzymes, and hormones. Protein makes cell growth, maintenance, and repair possible – all at four calories per gram!
Of the 20 amino acids necessary for health in humans, 11 are naturally occurring in the body (“non-essential” amino acids), and 9 must be consumed through food sources (“essential” amino acids). Protein from animal sources such as meat, fish, poultry and dairy products are “complete” proteins, meaning they contain all 9 essential amino acids.
With the exception of soybeans, protein from plant sources is considered incomplete, meaning that one or more of the essential amino acids is missing. For this reason, it is wise to pair complementary plant source foods so the body can absorb and use the protein contained in them. The pairings below are examples of complete plant source proteins.
Legumes + Seeds (peas and sesame seeds in a stir fry)
Legumes + Nuts (black beans and walnuts on a salad)
Legumes + Dairy (bean and cheese burrito)
Grains + Legumes (lentil soup and whole grain bread)
Grains + Dairy (cereal and milk)
These foods do not have to be consumed together to be beneficial. As long as these combinations occur regularly in the diet, all 9 essential amino acids will be present.
Protein supplement powders and bars are available from many sources. Whey protein, derived from milk, is widely available and very efficiently absorbed by the body. Egg protein, derived from eggs, is a another high quality protein source packed with naturally occurring vitamins and minerals. Soy protein is a great alternative, also providing isoflavones which may help keep certain cancers at bay. Rice proteins are an excellent option, especially for vegetarians or those allergic to milk products.
Health Benefits
In the United States , the RDA (recommended daily allowance) for protein consumption in healthy adults is about 15% of total calorie intake, or 0.4 grams of protein per pound of body weight. Under these guidelines, a 200lb man should consume 80 grams of protein per day, and a 135lb woman should consume 54 grams.
These recommendations differ greatly from those in the strength training community, however. It is widely believed that individuals wishing to maintain or build muscle mass have greater protein needs than the RDA allows for. Following this line of logic, these individuals should consume 0.8-1.5 grams of protein per pound of body weight, depending on if the individual is male or female, and specific goals. Consult your physician, as well as a dietician and/or personal trainer to discuss your specific needs.
Usage Indications
Consume protein as part of a balanced, healthy diet. Protein supplements are widely available in many forms and varieties: whey protein, egg protein, soy protein, and rice protein; bars and shakes; “low carb”, meal replacement proteins (MRP), ready-to-drink, weight gain, and weight loss proteins.
- Side effects: Because protein is a necessary component of the human diet, there are generally no negative side effects to consuming it. However, excessive consumption of protein may cause stress to the kidneys in some individuals.
- Indications: Consult your physician about proper protein intake for your needs, especially if you have kidney problems.
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Product List for Protein |
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