Power of Protein

Protein is an essential macronutrient that plays a crucial role in maintaining overall health and supporting various functions within the body. The human body does have the ability to produce some proteins on its own, but not all. Proteins are made up of amino acids, and there are two main categories of amino acids: essential amino acids and non-essential amino acids.

• Essential Amino Acids:

• These are amino acids that the body cannot produce on its own and must be obtained through diet. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. It's crucial to consume foods that contain these essential amino acids because the body cannot synthesize them.

• Non-Essential Amino Acids:

• The body can produce these amino acids on its own, and they are not necessarily required in the diet. Non-essential amino acids include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

• Conditional Amino Acids:

• Some amino acids are conditionally essential, meaning the body may not be able to produce enough of them in certain situations, such as during illness or stress. These include arginine, cysteine, tyrosine, glycine, ornithine, proline, serine, and glutamine.

While the body can synthesize non-essential and some conditional amino acids, it relies on obtaining essential amino acids from the diet. Consuming a variety of protein sources, including both animal and plant-based sources, ensures that the body receives an adequate supply of all essential amino acids.

In summary, the body can produce certain proteins on its own, but obtaining a sufficient amount of essential amino acids from dietary sources is essential for overall health and proper protein synthesis.

Here are several reasons why protein is important:

• Cell Structure and Function: Proteins are the building blocks of cells, tissues, and organs. They are involved in the structure and maintenance of cells, providing structural support and contributing to the integrity of cell membranes.

• Muscle Building and Repair: Protein is vital for the growth, repair, and maintenance of muscles. When you engage in physical activities, especially resistance training, protein helps in the synthesis of new muscle proteins, aiding in muscle growth and recovery.

• Enzyme Function: Many enzymes that facilitate chemical reactions in the body are proteins. Enzymes play a crucial role in various physiological processes, including digestion, metabolism, and the conversion of nutrients into energy.

• Hormone Production: Proteins are involved in the production of hormones that regulate various functions in the body. Hormones, such as insulin, growth hormone, and thyroid hormones, are made up of amino acids, the building blocks of proteins.

• Immune System Support: Antibodies, which are proteins, play a key role in the immune system. They help the body recognize and defend against harmful substances like bacteria and viruses, contributing to immune function.

• Transportation of Nutrients: Proteins act as carriers, transporting nutrients, oxygen, and other essential substances throughout the body. Hemoglobin, for example, is a protein that transports oxygen in the blood.

• Fluid Balance: Proteins help maintain fluid balance by regulating the movement of water between cells and blood vessels. This is important for preventing edema and maintaining proper hydration.

• pH Regulation: Proteins act as buffers to regulate the pH level of bodily fluids. This is crucial for maintaining the optimal environment for biochemical reactions and enzyme activity.

• Energy Source: While carbohydrates and fats are the primary sources of energy, the body can use protein for energy when needed. This occurs under certain conditions, such as prolonged fasting or intense physical activity.

• Maintaining Healthy Skin, Hair, and Nails: Proteins contribute to the formation of collagen, a protein that provides structure to the skin, hair, and nails. Adequate protein intake supports healthy skin elasticity and the overall appearance of these structures.

• Blood Clotting: Some proteins are involved in the blood clotting process, helping to prevent excessive bleeding when there is an injury.

It's important to consume an adequate amount of protein through a balanced diet to support these essential functions. 

As for the recommended amount of protein intake, it varies based on factors such as age, sex, weight, activity level, and overall health goals. The Recommended Dietary Allowance (RDA) for protein for the average adult is 0.8 grams per kilogram of body weight per day. However, individual needs may differ. Athletes, pregnant women, and those recovering from illness or injury may require higher protein intake.

In certain cases, a range of 1.2 to 2.2 grams of protein per kilogram of body weight may be recommended for specific health and fitness goals. It's advisable to consult with a healthcare professional, registered dietitian, nutritionist or nutrition coach to determine the appropriate protein intake based on individual circumstances. 

Now that you know why protein is important, let’s outline some strategies for HOW to incorporate protein into your daily nutritional plan. Adding protein to  meals is a great way to increase nutritional value and keep you feeling satisfied. 

Here are some strategies for incorporating protein into traditional meals:

• Enhance Breakfast:

• Add protein-rich ingredients like eggs, Greek yogurt, or cottage cheese to breakfast dishes.

• Include nuts or seeds in your morning yogurt or oatmeal.

• Include collagen powder into your coffee or yogurt. 

• Protein-Packed Pancakes/Waffles:

• Make pancakes or waffles with protein powder or incorporate ingredients like cottage cheese, Greek yogurt, or nut butter into the batter.

• Upgrade Sandwiches:

• Choose high-protein fillings such as grilled chicken, turkey, tuna, or lean beef for sandwiches.

• Add hummus or egg as extra protein.

• Protein-Rich Pasta:

• Opt for whole-grain or legume-based pasta for added protein.

• Mix in lean meats, seafood, or plant-based protein sources into pasta dishes.

• Beef Up Soups and Stews:

• Include legumes, beans, lentils, or diced chicken or beef in soups and stews.

• Protein-Boosted Salads:

• Add grilled chicken, shrimp, tofu, or beans to salads.

• Incorporate quinoa for an extra protein punch.

• Stir-Fry with Protein:

• Make stir-fries with lean meats like chicken, turkey, or shrimp.

• Use tofu or tempeh for a plant-based protein option.

• Protein-Infused Rice and Grains:

• Choose protein-rich grains like quinoa, bulgur, or farro as side dishes.

• Mix in chopped nuts or seeds for added texture and protein.

• Elevate Pizza:

• Top your pizza with grilled chicken, turkey, or lean beef.

• Protein Power Bowls:

• Create customizable bowls with a base of protein-rich grains, such as brown rice or quinoa.

• Top with grilled chicken or shrimp, beans, roasted vegetables, and a tasty sauce.

• Egg-cellent Dishes:

• Include eggs in traditional dishes like fried rice, carbonara, or pasta.

• Make frittatas or omelets with a variety of vegetables and protein sources.

• Lean Meats in Casseroles:

• Use lean meats like turkey or chicken in casseroles.

• Add beans or lentils to increase protein content.

Remember to balance your protein intake with a variety of sources, including both animal and plant-based options. Additionally, pay attention to portion sizes to ensure a well-rounded and nutritious meal.

With gratitude and in good health,

Amirra Besh

Nutrition Coach
Evolve Health & Nutrition
“Empowering individuals to evolve simple daily habits for sustainable health”