So what is protein? It’s such a broad and general question but l will break it down into very basic terms as this is all you really need to know in order to benefit.
Protein is a macronutrient. We have all heard of Carbohydrates, Fats and Proteins. These are energy sources that we simply cannot live without. Add to this, Minerals, Vitamins and Water and you have the six most important nutrients for our health. Protein is a source of energy, the same as carbohydrates and fats, and it contributes 4 calories of energy per gram consumed.
How Your Body Uses Protein
Did you realize that the human body is comprised of about 60% water, typically a little less for women (50 – 55%), a little more for men (60 – 65%), and even more yet for babies/children, closer to 70 – 75%. However, of your dry body mass, over 50% is protein? In other words, if you take away water, over half of what remains is protein.
Protein is needed to maintain your hair, skin, nails, bone, cartilage, blood, brain, lymphatic system and of course your muscles. Protein is present in every cell of the human body and is needed for repair and growth. Our bodies constantly break down protein and then it must be replenished to rebuild cells. Protein cannot be stored so we must supply our bodies with it each and every day. It is particularly vital for infants and children as their young bodies are growing. Wouldn’t it stand to reason that protein consumption is vital for our health?
Amino Acids
You may have heard people speak of amino acids. These are simply the building blocks of which protein is made. Amino acids combine in a certain configuration to make human protein. When you eat protein, it is broken down into these building blocks. These building blocks combine in countless ways to form the many different proteins used by the body. There are 24 amino acids, 9 of which are called essential since the human body cannot manipulate the building blocks to create these. These 9 essential amino acids need to come from the foods we eat.
Essential Amino Acids –
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
As an example, some excellent sources of histidine, isoleucine and Leucine are:
Histidine: Chicken breast, chunk light tuna in water, kidney beans, egg whites
Isoleucine: seaweed, swiss chard, turkey breast, Alaska king crab, soy protein isolate, tofu, egg whites
Leucine: soy protein isolate, egg whites, tuna
These are just examples and are by no means representative of a complete list.
Check out Foods for Essential Amino Acids for more information.
Protein and Staying Lean
Protein is very important to our health and to the maintenance of lean body mass. Food for thought: protein deficiency can lead to fatigue, lack of focus and energy, increased recovery time from vigorous exercise and just a general feeling of not operating on all cylinders. Protein helps stabilize blood sugar which is critical when trying to lose weight. It makes you feel full and satisfied. This is why we insist the kids get some amount of protein in them before they are off and running.
Since we cannot produce protein, we need to replenish it daily. However, excess protein can be stored as fat so just simply eating more is not necessarily a good thing. Especially if you are eating the high calorie, fat laden type. The trick is to eat just as much as your body needs and not to over (or under) do it. Additionally, proteins vary widely and all sources are not created equally. The fact is, leaner is better if a leaner physique is your goal. Further, we need to be mindful of ensuring that we are getting the essential amino acids as well.
Don’t fret or be frustrated though. It really isn’t that hard once you determine the sources of protein you like and will regularly eat. Once you get the hang of eating a diet full of lean, healthy proteins, your body will thank you for it. Some common sources of lean protein include fish, poultry, legumes (beans) and soybeans.
Protein Needs
The only other major piece of the puzzle is determining how much protein you need. Answers vary wildly and depend on your specific body and needs. There are numerous ways to go about estimating this with some being more specific and deliberate than others. You can use rules of thumb to set a baseline but the ultimate test will be tuning in to how you feel, how your body performs and how your body looks day to day. Are you losing weight and getting leaner? Are you tired and unable to focus? Is the scale going up or down? Do you look fatter or leaner? You will learn to observe and heed these signs in time, and you will adjust your protein intake accordingly.
The learning process will include a combination of understanding proteins and their role, as well as learning how to cook, eat and exercise for muscle growth and maintenance of lean body mass.
Summary
So what is protein? It is a vital food energy source necessary to maintain strong healthy bones, muscles and all the cells of the body and it can be found in both animal and vegetable sources. It provides 4 calories per gram. It must be replenished daily to allow our bodies to continually repair and rebuild cells and tissue. Protein is essential to humans being able to function and perform optimally both mentally and physically. It can be the key to unlocking and revealing your leanest physique ever.