Protein Particulars

Trying to stay active and eat better? You MUST need more protein right!? Truth is, this common misconception perpetuated by the proverbial muscle head throwing back protein bars and shakes is not always true. Whats more important is consuming the right amounts of protein from nutritious sources.

Source: http://fun-fit.com.au/blog/2011/10/good-sources-of-protein/

So why has protein been placed on a pedestal as a favored dietary nutrient? One reason is that many diet programs use protein to replace carbohydrates and fat. Protein has less calories per gram than fat and while equal to carbohydrates at 4 calories per gram, protein is not the body's main source of energy like carbs. Therefore the body must work harder to convert this nutrient into usable energy. Secondly, since protein (or the amino acids it is made up of) are used to build muscle tissue in our bodies, people looking to gain muscle mass often strive to eat more protein. While an increase in protein intake is helpful and even needed at times, excessive intake can not only add unneeded calories to one's diet but also pose serious health concerns.

In general an adult male needs about 56g per day while women need about 46g. To calculate your personal daily protein requirement take your weight in pounds, multiply it by .45, and then multiply that number (your weight in kg) by .8 grams (the USDA's daily recommended intake is .8g or protein per kilogram of body weight). People in need of extra protein are either in a positive or negative state of nitrogen balance. That is, the protein they are excreting (measured by nitrogen concentrations since protein contains nitrogen) is either more or less than they are taking in. This indicates they are either in a period of growth (using protein to build muscle) or injury/sickness (body structure has been damaged and must be replaced). Active individuals using strength training to build muscle should (at times) fall in to the first of these thus requiring extra protein. However, an consistent intake more than twice a person's daily recommended intake can "cause irreparable damage to the kidneys" because "the extra nitrogen that is included in protein must also be removed from the body through the kidneys." (Nutrition, A Culinary Approach) Additionally since the kidneys separate protein in to it's more basic parts, it too can be strained from excessive protein intake. Protein is needed in healthy amounts though in order for the body to carry out important functions such as transporting materials, creating antibiotics, and building body structure.

The best sources of protein are know as "complete proteins" or those which include all 9 essential amino acids. The body can make all but 9 or these protein "building blocks". Complete proteins include all animal proteins such as meat, eggs, and milk. Other foods such as nuts, seeds, grains and legumes (beans) can provide good sources of protein as well, however, these are know as "incomplete proteins" because they don't provide all essential amino acids by themselves. In order for these proteins to be affective they must be consumed together. "Mutual supplementation" is the practice of combining two or more incomplete proteins together as "complementary proteins" in order to get all essential amino acids in a meal. For example while beans do not contain all 9 essential amino acids, rice contains the amino acids that beans are lacking making them effective complementary proteins. The key is to eat a variety or proteins especially when consuming incomplete protein sources. Remember, even if you consume all or your daily protein it won't do your body any good unless you have taken in all 9 essential amino acids!

Eating a variety or proteins, as with all foods, will not only ensure your getting all necessary amino acids but will also provide your body with an array or nutrients and phytochemicals that are an important part of any healthy diet. By becoming aware of your protein requirements and intake while using creative sources of protein it's easy to begin incorporating appropriate amounts of protein in to your own diet.

          

Sources:
http://www.cdc.gov/nutrition/everyone/basics/protein.html

http://en.wikipedia.org/wiki/Protein_(nutrient)#Dietary_requirements

http://en.wikipedia.org/wiki/Nitrogen_balance
Eaton, Mary Ann., Janet Rouslin, Claudette Lévesque. Ware, and Bradley J. Ware.Nutrition: A Culinary Approach. Dubuque, IA: Kendall Hunt Pub., 2011. Print.