The Hype Around Protein
Protein, there’s so much hype around it. But what is it actually used for? Sure, we know protein is needed to grow our muscles but what else does it help us do? As one of the three macronutrients (carbs & fat being the other 2) we need daily, & it actually helps us in a handful of different ways - playing a MUCH bigger role than just building muscle! In fact, every cell in our body uses protein in some capacity to function optimally! And with over 30 trillion cells in our body, it’s safe to say protein is major to our optimal health!
Main Functions
Building
Yes, protein helps us build strong muscles, but it also helps us build strong bones, cartilage, & tissues, as well as healthy, oxygenated blood. Collagen, which comprises most of your hair & nails, is a form of protein that keeps your hair & nails strong!
Repairing
Protein plays an important role in repairing tissues, such as cuts & bruises.
Oxygenating
Within your red blood cells, you can find a protein compound that is responsible for carrying oxygen throughout the body & delivering nutrients to your cells!
Digesting
Approximately half the protein you consume goes toward making enzymes, some of which are responsible for aiding in digestion. Other enzymes go on to make new cells & other body chemicals.
Regulating
Protein also plays an important role in regulating our hormones daily. It also plays a larger role in regulation during transformation period of life (puberty, menopause, etc)
How Much Protein Do I Need?
Like all things health related, it depends. Although it depends, you do need to consume protein daily, because unlike carbs & fat, protein is not stored in the body. Take a look at the chart on the right to get a general idea of how much protein you should be consuming daily. If you’re looking for more specific numbers for your goals, let me know and I’d be glad to help!
Isn’t a High Protein Diet Bad for the Kidneys?
Generally, no, a high protein diet isn’t bad for your kidneys, if your kidneys are in good health. Hundreds of research articles have been published showing no relation between a high protein diet and kidney disease. If you do have a known kidney disease or dysfunction, than a diet higher in protein would NOT be advised for you. Please talk to your doctor if you have a known kidney disease or a family history of one.
Other Benefits
Other benefits of protein consumption include:
Speeding up muscle/tissue recovery after exercise or injury
Reducing muscle loss or preserving muscle mass while trying to lose weight
Building lean muscle (& speeding up your metabolism!)
Helping you maintain a healthy weight
Helping you curb your appetite and keep you feeling fuller, longer
Helping preventing sarcopenia (muscle loss) due to aging (after 30, you start to lose 3-5% of your muscle mass every decade IF you do not change your lifestyle)
Types of Protein
There are two types of protein, complete protein and incomplete protein. The type of protein is determined by the type of amino acids that it is made of. An amino acid is what protein is made out of. There are 20 amino acids, 9 of which are called “essential amino acids” because our bodies cannot make them ourselves and we, therefore, need to consume them. The 11 other “nonessential amino acids” are produced in our body.
Complete Proteins
A complete protein is a protein source that contains all 9 of the essential amino acids.
Incomplete Proteins
An incomplete protein is a protein source that does not contain all 9 of the essential amino acids. You can pair two incomplete protein sources other to make what is called complementary proteins. Complementary proteins, when eaten together, provide you with all 9 essential amino acids. Common examples include rice & beans and whole wheat bread with peanut butter!
So there you have, the hype behind protein! With such a big role in building and protecting the cells in our body, it’s no wonder you her so much about this macronutrient! If you found this post helpful, let me know by clicking on the heart below & sharing with your friends! Your support means so much to me! <3
xox
Veronica
PS - If you have any topics you’d like me to cover next, just send me a message!