ABCs of Protein

March 27, 2012
Protein.  We hear a lot about it, and most of us consume it everyday, but do we really understand what it’s all about and why we need it?  Not all protein is the same and varies depending on the food, so knowing the difference between the types, in addition to the amount we need, will assist us in choosing adequate protein for optimal health.

This article covers an explanation of how the body uses protein; why the body needs it; the different types of protein and recommended amounts – so you can make informed choices about the foods you eat… which will ultimately benefit your health and well-being.

The body’s need for adequate protein is second only to water.

Protein is made up of amino acids; often referred to as the “building blocks of protein”.  Every cell, tissue and organ in our body requires amino acids/protein for proper growth, function and maintenance.  Protein supplies our body with energy, and plays a vital role in manufacturing tissue (including muscle), hormones, enzymes, antibodies, enables vitamins and minerals to perform their jobs, in addition to keeping our ph in balance.

Our body is constantly breaking protein down for utilization and then replacing it.  Protein is replenished through the food we eat.  The protein in our diets is digested, or broken down, into the various amino acids, which are then processed and used by the body based on need.

Amino acids are categorized into two groups: nonessential and essential.

Nonessential doesn’t mean they aren’t important or necessary, but instead that the body is capable of manufacturing them on its own from existing amino acids, so they do not have to come directly from the diet.  There are 16 known nonessential amino acids in the human body.  Essential amino acids are not synthesized by the body, and can only be acquired from the protein we eat.  Depending on what you read, there are 9 or 10 essential amino acids.

Nonessential Amino Acids: alanine, arginine, asparagine, aspartic acid, citrulline, cycteine, cystine, gamma-aminobutyric acid (GABA), glutamic acid, glutamine, glycine, ornithine, proline, serine, taurine, and tyrosine.

Essential Amino Acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Proteins belong to two different groups, based on their amino acid profile.

The first group, complete proteins, is protein that contains all the essential amino acids, and is found in the following foods: meat, poultry, fish, cheese and dairy products, eggs, soy and a few other vegetarian foods like spirulina and quinoa.  Any and all animal based protein is complete protein.  The second group, incomplete protein, is found in foods that contain only some of the essential amino acids: grains, beans, nuts, seeds and vegetables.  Every food has its own unique blend of amino acids, so be aware that not all complete proteins have the same amount or quality of amino acids.  Animal protein is recognized for having superior protein compared to vegetable based proteins, even if both proteins are complete.  So, become familiar with the different proteins, in order to know what you’re eating.

Eating incomplete proteins

It was once believed necessary that foods consisting of incomplete proteins be eaten together at the same meal, in order to blend and balance the various amino acids; in an attempt to create complete protein.  This strategy makes complementary protein, which results in producing complete protein.  Let me simplify it… peanut butter, for example, has certain essential amino acids, but not all of them.  Wheat also has some essential aminos, but not all the same aminos peanut butter has.  However, eating a peanut butter sandwich on whole wheat bread combines the amino acids together and voilà – you now have complete protein.  Many vegetarians and vegans still eat by this rule, but today’s research has proven the body holds onto proteins for several hours; so eating the complementary essential amino acids together is not critical, but getting a balance of them throughout the day is.  This means you can eat peanut butter and then whole wheat bread a few hours later, and still benefit from consuming proper protein.

Daily Amount of Protein

There are several schools of thought on what the correct daily amount of protein should be.  Depending on which arena the belief comes from – athletics, vegetarianism, veganism, or other countries – I’ve heard numbers that span the range from barely any to way too much.  Many experts believe we, especially Americans, take in more protein than necessary; mainly as a result of a diet high in meat and dairy products.  However, one thing most experts agree on is the need is often based on activity level.

As a fitness enthusiast and bodybuilder, I believe one gram (1.0) of protein per pound of body weight is ideal if you’re an athlete or weightlifter.  Studies support that more than that is not recommended, since it will not build muscle faster, or have any effects on lean body mass.  Excess protein creates excess urea (waste produced by the body after metabolizing protein), which is transferred from the blood to the kidneys and expelled through urine.  Abnormally high levels of urea can inflame the kidneys and can cause back pain, so keeping your protein consumption within the proper range is important.  If you’re not active, a range of one-half gram (.50) to three-quarters of a gram (.75) per pound of body weight is acceptable.

Another factor to consider when consuming protein is the amount you should eat at one time.  No more than 30 grams per meal or snack is a good amount to aim for.  Consuming more than that is not advised because the body can’t utilize too much protein at once; causing it to be wasted.  When calculating how much protein to eat at one time, divide the number of meals you eat per day (including snacks) into your daily protein intake.  If a guy weighs 175 pounds, eats 175 grams of protein a day, and eats 6 times a day, each meal should be 29 to 30 grams.  However, if this same guy eats 7 times a day, then he would consume just 25 grams per meal.  Use the same formula no matter how much protein you consume.

Hopefully, my explanation of protein was clear, and having an understanding of its purpose and value will be an incentive to provide your body with sufficient protein to both look and feel your best.  Now, go eat some protein!

by Aaron Marino

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