All about Protein

I've been writing a once a week post on a health topic that is often misunderstood or is currently popular and being discussed often online and in the media. Thus far I've written about sodium, calories, trans fat, the macronutrient fat, ghrelin and leptin, stretching, DOMS, and carbohydrates.


This week my focus wil be on protein. Since I have already written on both fat and carbohydrates, it makes sense to round out the three major players and finish up with protein. 


The nutrients that make up protein are referred to as amino acids, which are small molecules made up of various are elements. Proteins have many different functions in our bodies, but first and foremost is the rebuilding, growth, and maintenance of cells and the structures those cells make up such as muscles, hair, and skin. Proteins are also the essential nutrient in producing several different hormones that help regulate your body and maintain your weight, including thyroid hormones, estrogen and testosterone. 


We get our protein from two different sources, animal based proteins and plant based proteins. Animal based protein is the only complete protein, or one that contains all essential amino acids for the body. This is an argument that is often used against a vegetarian diet. However, it is possible to get complete proteins through different combinations of plant based protein, it just takes a little bit of research and education on the topic before jumping in to a vegetarian diet.


Getting the right amount of protein is something that many Americans struggle with. Many people get insufficient or nutrient deficient sources of protein from processed and fast foods. Focusing on clean sources of animal and plant based proteins is the best way to ensure that you are giving your body what it needs in order to optimally rebuild and function.


The FDA recommendation for protein is 50 grams a day on a 2000 calorie a day diet. Many studies have shown that this is a very low recommendation, especially for someone who is trying to lose weight. A better way to go about calculating how much protein your body needs is to figure a number based on your weight. A good target is to get a minimum of 3/4 of your ideal body weight in grams of protein each day. For example, if I weight 200 pounds but I wanted to weight 150, I would want to get about 100-112 grams of protein in my diet. 


Protein is digested more slowly then carbohydrates, so allocating more of your calorie allowance to protein will keep you fuller longer and help with weight loss.