Let’s talk protein..
Protein is something that we hear a lot about in the health world. There is an abundance of protein supplements from drinks to powders. We hear over and over and over about consuming protein; ‘high protein’ diets have been the rage for awhile. Do we really know what protein does and why it is important? Do we even know how much we are meant to consume?
What is Protein?
Protein is one of the main building blocks of the tissues of our body. Protein is made up of smaller units called amino acids. There are 20 amino acids and they are divided into 2 categories; non-essential and essential. Non-essential means that our body can make these amino acids its self. Essential means that we need to consume these from the foods we eat.
What does our body use protein for?
Proteins are absolutely essential for growth, repair and healing. The are important for ALL processes int the body;
Enzymes are made up of amino acids. These enzymes are the worker bees of the body; they get things done. They speed up metabolism and chemical reactions. They help to build substances up and break them down.
They provide structure. Inside your body, protein provides structure to every cell. Collagen, found in various connective tissues, provides the framework for the ligaments that hold your bones together and the tendons that attach muscles to those bones. Keratin is found in your hair, nails and skin that helps give these structures strength.
Many hormones are made of proteins. Hormones are messenger that regulate specific processes. Such as growth, development, metabolism, and reproduction.
Muscle contraction, neurotransmission, immune protection all depend on proteins.
Proteins are also a great source of energy- our body’s primary sources are carbohydrates and fats but when inadequate amounts excess protein is used.
Protein is also important in managing blood sugar, hunger and cravings.
What are food sources of protein?
Animal proteins are complete proteins- meaning that they contain all 9 of the essential amino acids. They are the simplest way to ensure that you are getting all the essential amino acids. However plants do contain amino acids too. Eating a wide variety of plants you can get a good balance of all the essential amino acids. Beans, peas, lentils, nuts, seed, sea vegetables, fruits and greens in a wide variety you can keep your body well nourished. It can be more complex as variety is key here!
How much protein does one need?
There are calculations that can be done to see how much protein one should include in there diet. Some say 10% of you daily food intake. But we really have to remember that it is not a one size fits all. When it comes to protein we need to consider what we are supporting. For example someone who is recovering from a trauma or surgery’s protein needs are going to be different than someone supporting inflammation then someone who is just going through a day. When I work with clients we look at their needs and their goals. I like to use the range of 1.4g of protein/ 1 kg of body weight - 2.0g / 1 kg. This is a large range and it really depends on the persons needs. Signs that you may want to consider increasing your protein are:
constant hunger
reoccurring sickness or not recovering
poor healing of wounds or injury
muscles weakness or fatigue
mood
I also don’t love my clients festering on numbers. That being said if I suspect not enough protein in the diet I will suggest adding more to breakfast. This is a meal that is often low in protein and high in simple carbohydrates. Increasing the protein intake in the morning will set us up for success for the rest of the day.
Here are some ideas:
include a protein powder or collagen powder in your morning elixr or coffee
take time to enjoy eggs or an omelette
replace quinoa for your oats
Can you over do it?
The short answer is yes. When we have excess of anything our body has to detoxify it. This is true for protein as well. Too much protein can increase the chances of kidney stones, bad breath, weight gain, damage to the colon to name a few.
I belief in balance and listening to your body. We are very much a society of all or nothing. As a very general rule of thumb I suggest that people think of the vegetables being the main event on their plate and the protein is the side!
Have questions about protein and how much you are consuming feel free to pop a comment below or reach out!
