Proteins: The Building Blocks

Protein is one of the basic building blocks of the human body. Muscle, hair, skin, and connective tissue are predominately made of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies' important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially made up of protein.

So what is protein?

It is a long chain containing a variety of 20 different amino acids. The majority are produced by the body, but there are 8 essential amino acids we can only get from food sources. Complete proteins (mainly meat or animal-based foods) contain all essential amino acids where incomplete proteins (plant-based foods) lack at least one or more of these vital elements. In the past, vegetarians have paid close attention to the correct combining of plant proteins in order to get complete proteins at each meal. Fortunately recent research supports the idea that amino acids are pooled in the body, so as long as your diet includes all 8 essential amino acids you are in the clear. 

What foods contain protein?

You’d be surprised by the vast array of edibles that contain this precious building block. Meat is obviously packed with protein but there is an abundance in beans, nuts, lentils, eggs, and tofu. Even vegetables contain a wee bit. So if you are a vegetarian of vegan fear not for with a bit of intention you will easily get your fill. For the carnivores, choose wisely for a marbled rib-eye steak is high in protein, AND packed with saturated fat (aka bad fat). Stick to fish, poultry and plant sources with an occasional lean cut of red meat.

How much do you need???

Like most nutrition topics, there is much debate about how much proteins healthy adults actually need. The American government recommends .37 grams for every pound of weight. Others specify 20-25% of our daily caloric intake. AND the UK has a tool called The Reference Nutrient Intake (RNI) that is based on age. The bottom line is that these are simply guidelines and the best reference is YOUR BODY. Eat a balanced and varied diet and see how you feel. Not happy with the results, then it might be time to give your local nutritionist a shout. 

Want More Information?

Check out the carnivores approach here and a vegetarian approach here.

Macronutrients

Macronutrients comprise just about everything we eat (hence the name). They include carbohydrates, proteins, and fats which primarily provide the body with energy (aka calories) for growth, metabolism and other bodily functions. Check out the table below for a macronutrient snapshot.

 * Compliments of Health Magazine and Health.com

Also read what Dr. Weil is saying about carbs, proteins and fats at a recent Health and Nutrition Conference.