Protein is an essential part of our diet. It is necessary for the body to grow and repair tissue and is the main component of the human body. Protein is a molecule made up of 22 amino acids.
Your body can do literally hundreds of different proteins to perform various functions from these amino acids, such as:
- Antibodies – for immune defense
- Collagen – for supporting tissue
- Enzymes for metabolism
- Hemoglobin – for transport
- hormones
The human body can create 12 of these amino acids naturally, while the remaining eight must be obtained by eating foods that contain them.
These eight amino acids are known as ‘Essential amino acids’ what includes:
- isoleucine
- leucine
- Lysine
- methionine
- Phenylalanine
- threonine
- tryptophan
- Valine
Proteins in the body are continually broken down, so our body needs to produce thousands of proteins every day to replace them. Basically, the more active you are, the faster your proteins break down, the faster your proteins break down, the more protein it takes to fill them up. Protein must be replenished daily as it cannot be stored in the body unlike carbohydrates or fats.
The body breaks down and absorbs protein to help our bodies in many important ways, such as:
- Balance hormones
- Regulates metabolism
- Build and repair muscle.
- Tissue grows
- Fight against diseases and infections.
Did you know … Protein, like water, is the most abundant substance in the body. Approximately half of the non-aqueous mass of our body is made up of proteins.
Parts of the body made up mostly of protein include:
- Bones
- Eyes
- Hate
- individual cells
- ligaments
- Muscular
- Nails
- organs
- Skin
- Tooth
- tendons
- Tissue
DONE: Our bodies generally require 1-2 grams of protein a day for every kilogram of body weight.
Did you know … Protein can also be burned as a source of calories. Amino acids that are not combined into protein are converted into calories or energy.
Will low protein intake harm my body?
Without a sufficient amount of protein, the body will break down other muscles or tissues; or you could even “borrow” amino acids from your immune system or other bodily functions to meet your protein needs.
DONE: This essential that your entire body receives enough protein from food to ensure proper growth and maintenance.
Protein is important when you exercise, because if you don’t have enough protein in your body, you won’t have enough to rebuild your muscles and other cells and tissues, leaving you weaker and more prone to injury.
Not enough protein can affect your health and body functions, such as:
- Building bone cells
- Enzymes
- Heart cell turnover rate
- hormones
- Immune system
- neurological system
- organ function
- Range of motion / mobility
- Red blood cell production
- skin elasticity
- Endurance
Did you know … Inadequate protein intake during pregnancy can cause a less than ideal body weight for the baby.
Symptoms of protein deficiency include:
- Anemia: Usually caused by a lack of iron, it causes insufficient amounts of oxygen to be delivered through the blood to the cells.
- Edema: is a fluid accumulation that occurs particularly in the feet or ankles.
- Slow growth – in children
- Wear and tear of muscle tissue.
Is Too Much Protein Dangerous?
Everyone has a different opinion as to whether too much protein is dangerous or not. If you are generally in good health, do not have any kidney or liver problems, and are not taking medication, it is unlikely that it will harm you.
What happens is that when amino acids are not combined into protein, they are converted into calories or energy. During conversion, the body separates amino acids from their nitrogen atoms, thus creating nitrogen wastes that then enter the kidneys as ‘urea’ and is filtered through the urine from the body.
Too much protein can actually cause damage to your kidneys if you have reduced kidney and liver function, as the buildup of nitrogen wastes can strain your kidneys and liver and can cause them to become even weaker.
Did you know … A diet high in protein can also cause an excessive loss of the mineral calcium.
As with anything in life, your protein intake needs to be balanced. As a general rule of thumb, 1-2 grams of protein per kilogram of body weight is sufficient. When in doubt, it is wise to consult your nutritionist to determine what is best for your needs.
What foods are rich in protein?
Almost all foods of animal origin, including dairy products, contain the highest amount of protein. If you are a vegetarian, you can easily get all of your protein needs by eating a diet with a variety of vegetables and grains.
Protein-rich foods include:
- Black beans
- black Eyed Peas
- Chicken: chicken breast is rich in protein
- garbanzo beans
- cottage cheese
- Crab
- Dairy products
- Eggs – egg whites
- Fish
- lentils
- Locust
- Nuts: almonds, peanuts, cashews, pecans
- Rough orange
- Pork
- Prawns – shrimp
- Red meat: lean meats such as round steak, sirloin, and ground beef
- Salmon
- Seeds – Sunflower Seeds, Pumpkin Seeds, Flax Seeds
- soya beans
- Soy products: tofu, tempeh, etc.
- Split peas
- Swordfish
- you do not have
- Turkey: Turkey breast and lean ground turkey are high in protein
- Vegetables
- Great variety of beans and vegetables.
- whole dried peas
Although starches and vegetables have only a small amount of protein, it does build up throughout the day.
Different sources of protein include the following:
Casein protein
Casein is a white, odorless, and tasteless combination of phosphorous proteins separated from milk by an enzyme known as renin. It is very nutritious since it contains the eight essential amino acids and it is also the base of cheese. Muscles seem to like casein as they use a higher amount of protein through this source compared to others.
Did you know … Studies suggest that casein not only helps tone and firm muscles, it can also help increase muscle strength.
Soy protein
Soy protein is made from soybeans, which are native to East Asia. It is one of the few plants that provides a complete protein source. Not only does soy provide high-quality protein, it also provides a good amount of vitamins, minerals, and fiber, and is fairly low in fat, making this protein source great for vegetarians.
Whey protein
Whey protein is a high-quality protein naturally produced from cow’s milk. Contains a high source of essential amino acids. Whey protein is one of the most widely used forms of protein, as it has numerous health benefits and physical properties.