Protein

Protein is found in various parts of our bodies and is vital for muscle repair and cellular function. The Institute of Medicine recommends that most adults need .8 grams of protein per kilogram of body weight. So if you weight 135lbs. your weight in kilograms would be 61.4kg (2.2/ 135= 61.4) multiply that times .8 and that will give you 49 (grams of protein a day). This may vary depending on activity level (athletic) or health condition. Athletes can need anywhere from 1.2 to 1.8 grams of protein per kilogram of body weight. Having .8 grams of protein a day will keep your body from catabolizing tissue to meet its needs (tearing down muscle).

There are around 20 amino acids and 9 of the amino acids are essential meaning that they must be obtained through diet because the body does not produce them. The other 11 are produced in the body. Proteins that are obtained from diet and contain all the essential amino acids are considered a complete protein. Not consuming complete proteins can hinder synthesis, meaning the breaking down of protein to amino acids cannot be fully completed, resulting in the body not being able to maintain homeostasis.

All sources of protein are not equal. Usually animal protein sources are complete (dairy included). This is can pose a challenge for people who are vegetarian but it’s more difficult for people who are vegan. These difficulties can be over come by choosing the right food combinations. Plant sources do contain all amino acids and are considered incomplete. These foods include: grains, legumes, seeds, nuts and vegetables. However, mixing 2 or more of these sources will provide a complete protein source and ensure protein absorption.

Protein is the second most abundant source in our bodies (water is first). Its role varies from muscle, bone to skin and blood cell repair. Proteins are also “key elements” in antibodies that help protect us from disease. Protein also plays a role in hormone function and transporting nutrients. Protein is more complex and does require more energy from your body to break down.

Lastly, protein is one of those things that your body uses as needed. So consuming extra protein is not necessary (depending on your condition) and it should be consumed on a regular bases to insure it’s used to it’s fullest. Extra protein that is ingested and not used is broken down into energy or is considered extra calories that your body doesn’t need, resulting in it being stored as fat. Healthy diets consist of a balance of protein, carbohydrates and fat.