The Pros of Protein

For example, up to 20% of your energy requirements can be met by protein. There are as many myths as facts about protein so it's time to find the truth and learn the true pros of protein.

Protein is composed of amino acids. Amino acids are unique because unlike fats, carbohydrates, and other nutrients, amino acids contain a nitrogen molecule. Amino acids are classified as either essential or non-essential. Essential amino acids cannot be produced by the body and therefore must come from the diet. Nonessential amino acids can be manufactured in the body. However, if the nutrient required to create a particular amino acid is missing, it cannot be manufactured and is therefore considered "conditionally essential."

A lot of fuss has been made over the idea of a "complete protein" or a protein source that contains all of the essential amino acids. Very few individuals need be concerned with this. Even vegetarians who consume a variety of foods will meet the majority of their amino acid requirements. The idea of complete protein comes from the fact that certain foods have low amounts of essential amino acids. For example, rice contains only small amounts of the o acid lysine; grains are lacking in adequate amounts of methionine. Animal meats, in contrast, are complete proteins" because they are not lacking in any essential amino acids because they are assimilated from a variety of plant sources.

There have been many books written about which food source lacks which amino acid and how to properly combine them. Many people stress over having a "complete protein" at every meal. Recent research suggests that all of this bellyaching is not necessary. Your body contains an amino acid "bank" known as the amino acid pool. Throughout the day, your body is making deposits and withdrawals from this pool. As long as you eat a variety of protein-rich food sources such as grains, legumes, and nuts, your body will receive its amino acid requirement throughout the course of the day. It is interesting to note that most traditional foods around the world already contain complementary foods to provide complete proteins (beans and rice, bread and lentils, etc).

A common question is how much protein is needed. The supplement industry has done its share of marketing to convince the masses that huge amounts of protein are necessary (and isn't it convenient you can purchase protein powder to help meet those requirements?) Studies suggest otherwise. According to the World Health Organization (WHO) adults require about 0.6 grams of protein per kilogram of body weight each day. Elite athletes who put their bodies under constant stress or must produce maximum hypertrophy/muscle gain such as body builders can benefit from up to 1.8 grams of protein per kilogram of body weight.

It is a myth that protein cannot be stored as fat. Many people load copious amounts of protein into their diet believing it will help build muscle mass and that more is better. The fact is if you consume more calories than you expend, the excess can be converted to fat. The same goes with protein. When large amounts of protein are ingested, the protein is converted to sugars. A process known as deamination strips the nitrogen molecule from the amino acid. This is then converted to glucose and can be either burned as energy or further converted to triglycerides and stored as fat. The nitrogen is processed by the kidneys, which is why excess protein intake can be dangerous for individuals with existing kidney problems.

Protein is therefore not only used to build muscle. It is integrated into many tissues of the body. Amino acids can be used to both build and trigger hormonal responses in the body. Certain amino acids called branched-chain amino acids (BCAAs) can be used for energy during intense training such as sprints, heavy weight-lifting, or extremely long endurance events. Proteins function as enzymes which catalyze chemical reactions in the cell.

Protein is a very important macronutrient that performs many complex functions in the body. While many complicated equations exist to try to calculate the right amount of protein, any nutrition program that focuses on whole, unprocessed foods and lean proteins will supply adequate amounts of protein. Focus on having a protein-rich source at every meal (legumes, beans, nuts, grains, eggs, dairy, and flesh meat for non-vegetarians) and consuming a variety of foods and you should be receiving the right amounts of protein in your diet.