Protein is an important food group to include in your diet. Your body needs protein to build bones, muscles, cartilage, and skin. It also needs protein to repair cells and tissues, make and regulate hormones, supply oxygen to blood and other key areas, and aid in digestion.
Eating protein-rich foods can also help you maintain a healthy body weight by making you feel full for longer. It stops you from wanting to eat more and filling yourself up with excess calories that can cause weight gain.
Having protein or amino acids before, during, or after exercise can help you recover faster, build your immunity, and help grow and maintain lean body mass. Lean body mass is the weight in your body that is free from fat.
It is important not only to get the right quantity of protein in your diet but also to make sure you’re eating the right types of proteins. Not all proteins are created equal.
Complete and Incomplete Proteins
A protein is formed out of 20 different types of amino acids (organic compounds) all connected to each other. Our body makes 11 types of amino acids on its own. But we need to get the remaining nine types of amino acids, called "essential amino acids" through other sources, such as the food we eat. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Incomplete proteins. If the protein you eat doesn’t have all the nine types of amino acids you need to get from food, it’s called an "incomplete protein." Incomplete proteins examples include:
- Nuts and seeds
- Whole grains (like brown rice or whole-wheat bread)
- Vegetables
- Legumes in the form of lentils, peas, and beans.
Complete proteins. If the protein you eat has all the 9 types of amino acids you need to get from food, it is called a "complete protein." Great sources of complete proteins are:
- Fish
- Poultry (chicken, duck, or turkey)
- Eggs
- Dairy products (milk, yogurt, or cheese, for example)
- Beef or pork
- Soy products, such as tofu and edamame
This doesn’t mean that if you’re a vegetarian or vegan, your options for complete proteins are limited.
Complete Proteins for Vegetarians
If you’re a vegetarian or a vegan, experts recommend you eat a variety of different proteins in the form of nuts, seeds, lentils, and whole grains on a daily basis so that you’re forming complete proteins in your diet.
There are also a few sources of complete proteins that you can get from food. Among them are quinoa, buckwheat, and hempseed. But you may not get the same amount of protein that you would get from animal sources for the same serving size.
Amount of Protein You Need in a Day
Consult your doctor, registered dietitian, or nutritionist to get advice and develop a diet plan that helps you get the nutrition you need. Generally, you should be aiming for 0.36 grams of protein per pound of your body weight daily.
Also, remember to space out your proteins throughout the day. Our bodies can only take in 25 to 40 grams of protein at one time.
If you do a lot of exercising or intense training, you may need more protein than average.Protein and amino acid supplements can help you meet your daily protein needs. But don't overdo these.
Protein powders can seem like an easy way to get some protein into your diet if meeting your protein intake for the day is a challenge. But protein powders can contain sugars, artificial flavorings, thickeners, and toxic chemicals that can be harmful to your health.
It is recommended that you get your proteins from a large variety of food sources. But sometimes, chemical-free powders may be suggested, under medical supervision, when you have certain medical conditions.
Harmful Effects of Proteins
You should try to eat a wide variety of low-fat sources of proteins as part of a well-balanced healthy diet. However, you should take care to not eat too much protein. Eating too much protein daily puts you at a higher risk for:
- Kidney stones
- Heart disease and colon cancer, if your diet is rich in red meats and other fatty sources of protein
Some people have amino acid metabolic disorders which are hereditary (inherited from parents) medical conditions. Their bodies are not able to break down amino acids properly or they are not able to get amino acids into the cells.
Treatment options for amino acid metabolic disorders include special diet plans, medicines, and supplements. Talk to your doctor if you are interested in these options.
As an avid nutrition enthusiast with a deep understanding of the intricate details surrounding protein intake and its impact on overall health, I can attest to the critical role that protein plays in our diet. My expertise is rooted in a combination of academic knowledge and practical experience in the field of nutrition and wellness.
Let's delve into the concepts mentioned in the article:
1. Importance of Protein:
- Building Blocks: Protein is essential for building bones, muscles, cartilage, and skin.
- Repair and Regulation: It aids in the repair of cells and tissues, regulates hormones, and supplies oxygen to blood and other vital areas.
- Digestion: Protein contributes to the digestive process.
2. Weight Management:
- Feeling Full: Protein-rich foods help in maintaining a healthy body weight by inducing a feeling of fullness, preventing overeating, and reducing the intake of excess calories.
3. Protein Timing and Exercise:
- Recovery and Immunity: Consuming protein or amino acids before, during, or after exercise promotes faster recovery, boosts immunity, and supports the growth and maintenance of lean body mass.
4. Complete and Incomplete Proteins:
- Amino Acids: Proteins consist of 20 amino acids, with nine essential amino acids that the body cannot produce on its own.
- Incomplete Proteins: Some sources lack one or more essential amino acids, e.g., nuts, seeds, whole grains, vegetables, and legumes.
- Complete Proteins: Sources like fish, poultry, eggs, dairy products, beef, pork, and soy products contain all essential amino acids.
5. Complete Proteins for Vegetarians:
- Vegetarian Options: Vegetarians can obtain complete proteins by combining various sources like nuts, seeds, lentils, and whole grains. Quinoa, buckwheat, and hempseed are also complete protein sources for vegetarians.
6. Protein Intake Guidelines:
- Daily Requirement: The article suggests consulting professionals to determine the right amount of protein intake. Generally, aiming for 0.36 grams of protein per pound of body weight daily is recommended.
- Distribution: It emphasizes spreading protein intake throughout the day, as the body can absorb only 25 to 40 grams of protein at a time.
- Increased Needs: Individuals engaged in intense training or exercise may require higher protein intake.
7. Protein Supplements:
- Use with Caution: While protein and amino acid supplements can help meet daily protein needs, the article advises against excessive use.
- Powder Concerns: Protein powders may contain additives harmful to health, such as sugars, artificial flavorings, thickeners, and toxic chemicals.
8. Harmful Effects of Excessive Protein:
- Health Risks: Overconsumption of protein can lead to kidney stones, heart disease, and colon cancer, especially if the diet is rich in red meats and fatty protein sources.
- Amino Acid Metabolic Disorders: Some individuals may have hereditary amino acid metabolic disorders, requiring special diet plans, medications, or supplements.
In conclusion, a well-balanced and varied diet that includes a mix of protein sources is crucial for optimal health. Consulting with healthcare professionals ensures personalized nutrition plans and mitigates potential risks associated with protein intake.
