They’re every health guide’s favorite macronutrient — yes, proteins. And for good reason because these nutrients are the basic material of every body cell. In fact, 20% of our bodies are made up of proteins, which is high considering that 60% of our weight is water. So, what is it about this nutrient that makes it so essential?
Proteins have three immense main functions: building tissue, regulating body functions, and providing energy. Foremost, because proteins are the primary component of our muscles, they are necessary for muscle growth. Proteins are made up of amino acids, which combine in unique sequences and shapes for different functions. By consuming sufficient proteins, we can maintain our muscle strength and mass. Even if building muscle is not one of your health goals, consuming proteins is necessary to maintain an ideal body composition. Without being stimulated by weightlifting, your muscles will not grow, so fear of becoming bulky should not stop you from consuming proteins. Additionally, proteins are essential to body functions such as growth and digestion. In serious cases, when carbohydrate and fat stores are depleted, proteins can even provide energy to your body as a backup source.
Among the wide range, proteins can be classified into two types: complete and incomplete proteins. Complete proteins contain all the essential amino acids to maintain a healthy body, and these proteins are usually found in animal sources such as meat or eggs. On the other hand, incomplete proteins tend to be lacking in a few essential amino acids. Most plant sources of protein tend to be incomplete. However, some incomplete proteins can be complementary proteins, meaning that when eaten together, these protein sources provide all the essential amino acids.
Unfortunately, there are dangers associated with consuming too much or too little protein. Underconsumption of protein usually occurs in areas of poverty and can be life-threatening. These disorders are classified as protein energy malnutrition, which is malnutrition caused by insufficient protein. The two main diseases are marasmus and kwashiorkor, the latter being the more severe condition. Symptoms of both diseases include muscle wasting, thin arms and legs, and edema (swelling caused by water retention). While excess protein intake is more rare, this condition can lead to colon cancer, osteoporosis (brittle bones), and toxins in the liver and kidneys.
In order to calculate your ideal daily protein intake, convert your body weight to kilograms (multiply lbs by 2.2), then multiply by 0.8 to obtain grams. To consume adequate protein, incorporate it into all of your meals and eat a mix of animal and plant sources. The best sources of protein include meats, poultry, fish, eggs, milk, cheese, yogurt, legumes, tofu, and quinoa.
No matter if your health goal is to lose weight, improve fitness, or increase muscle mass, proteins are essential to your diet. There are several high-protein recipes on my blog that are definitely worth making as a healthy treat, such as my peanut butter oat cups or strawberry yogurt bites.
Source: Roth, Ruth A., and Kathy L. Wehrle. Nutrition & Diet Therapy. Cengage Learning, 2018.
