Protein is an essential part of our diet. It is necessary for the body to grow and repair tissues 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 break down continuously, so our body needs to make thousands of proteins every day to replace them. Basically, the more active you are, the faster your protein breaks down, the faster your protein breaks down, the more protein it takes to fill you 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 body in many important ways, such as:
- hormone balance
- 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 mostly of protein include:
- bones
- eyes
- Hatred
- individual cells
- ligaments
- Muscular
- nails
- organs
- skin
- Teeth
- tendons
- Knitting
DONE: Our bodies generally require 1-2 grams of protein per 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 to 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 it might even “borrow” amino acids from the immune system or other bodily functions to meet its 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.
Insufficient protein can affect your health and bodily functions, such as:
- bone cell building
- enzymes
- heart cell renewal 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 lower 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: it is an accumulation of fluids that occurs particularly in the feet or ankles.
- Slow growth – in children
- Wear and contraction of muscle tissue.
Is Too Much Protein Dangerous?
Everyone has a different opinion on whether or not too much protein is dangerous. If you’re generally in good health, don’t have any kidney or liver problems, and aren’t taking medication, it’s unlikely it could do you any harm.
What happens is that when amino acids are not combined into protein, they are converted to calories or energy. During conversion, the body separates the amino acids from their nitrogen atoms, thus creating nitrogenous wastes that then enter the kidneys as ‘urea’ and is filtered through the body’s urine.
Too much protein can actually cause damage to your kidneys if you have reduced kidney and liver function, as the buildup of nitrogen waste can strain your kidneys and liver and can cause them to become even weaker.
Did you know?… A very high protein diet can also cause excessive loss of the mineral calcium.
As with anything in life, protein intake must be balanced. As a general rule, 1-2 grams of protein per kilogram of body weight is sufficient. If in doubt, it is advisable to consult your nutritionist to determine what is best for your needs.
What foods are high 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 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
- orange rough
- Pork
- Prawns – shrimps
- Red meat: lean meats like round steak, sirloin, and ground beef
- Salmon
- Seeds – Sunflower Seeds, Pumpkin Seeds, Flax Seeds
- soybeans
- 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 adds up throughout the day.
The different sources of protein include the following:
casein protein
Casein is a white, odorless and tasteless combination of phosphorus 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 the 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, but may also help increase muscle strength.
soy protein
Soy protein is made from soybeans, which is native to East Asia. It is one of the few plants that provides a complete protein source. Soy not only provides high-quality protein, but also provides a good amount of vitamins, minerals, and fiber, and is fairly low in fat, making this protein source fantastic for vegetarians.
whey protein
Whey protein is a high-quality protein produced naturally through 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.
