0 What is Protein

Vegetarians can get protein too!

Foods can be divided up into three main macro-nutrients, protein, fat and carbohydrates.  Today we will focus on protein; it will offer a basic introduction which hopefully tells you what it is, why we need it, how we can get it and how much you need to be healthy.

Why Protein?

Firstly, why do we need protein?  We use protein as a building source for nearly everything in our body; this includes skin, hair, muscles and organs.  Even our red blood cells are formed from protein, the list just keeps going on, protein enzymes are required by the body to  break down foods and to make anti-bodies which helps to prevent us from getting ill.  Protein is also required to transmit messages between neurotransmitters in our brain, and to create valuable hormones such as insulin and those which help to regulate our metabolism. 

Now for a little bit of scientific background.  Proteins are formed from smaller building blocks which are called amino acids, of which there are 20 naturally occurring, such as lysine, glutamine and tryptophan.  When we eat foods which contain protein, our body breaks them down into individual amino acids, which are then recombined to form the different protein structures our body’s require.

Interestingly our body can actually create 11 of the amino acids required, however there are 9 which we are unable to produce, these are referred to as the essential amino acids, because in order to obtain them we must ingest them from our diet.  If a food source contains these 9 essential amino acids, we refer to it as a complete protein.  There are a number of foods which can contain high amounts of individual amino acids, and not others.  In most cases foods need to be combined in order to supply all the essential amino acids.  Foods that can be combined together to create a full protein profile are often referred to as complimentary proteins.

Foods with Protein

The first thing most people think of when considering foods with protein is meat, and they are right!  Meat from animals, fish and birds are foods high in protein.  But many people forget that nuts, seeds, beans and dairy are great examples of high protein foods too!  Whole grains such as brown rice and whole wheat products, as well as some vegetables (avocados and spouts) can also help contribute to our daily protein requirements.  While meat and dairy products are examples of complete proteins, the rest are non-complete and so have to be combined with other sources in order for us to obtain all the essential amino acids.  Also it is a common misconception that we need to consume all of the essential 9 in one meal, out body’s are very efficient and while we can’t store protein, it stays available in our system for a long enough period of time to be available throughout the day.  So as long as you get the essential amino acids on a daily basis you will be fine.  With so many different sources of protein we can usually meet our protein requirements through a healthy balanced diet, even if we are training.

How Much Protein?

We are all individuals and as such will require different amounts of protein depending on a number of variables, such as age, our muscle mass and how much we exercise.  These requirements aren’t as high as many health and fitness magazines would have you believe and they don’t fluctuate as much.  The United States Department of Agriculture recommends 156g daily for women ages between 19-30 and for all other women 144g.  For men they list the requirement as slightly higher with 184g for the average 19-30 year old, 170g for 31-50 year olds and 144g for those over 52.  However there is much debate in this topic, and the World Health Organization (WHO) believe that these levels are too high.  They recommend 8g of protein per 20lbs of bodyweight, so for example a 130g woman would only need 52g while the average male of 180lbs would only need 72g.  It has been suggested that these figures, especially the higher figures, are the result of pressure from food groups which benefit from higher sales.  In the UK the RDA for protein is set at 0.8g of protein per kg or 2.2lbs bodyweight.

Protein and Exercise

As protein provides the building blocks for muscle mass, it is easy to assume that people who exercise needs huge amounts of protein.  This is not strictly true however, firstly our body prefers to use carbohydrates as a source of fuel during exercise.  Protein plays a greater role after a workout in order to help repair muscle and to help build muscle mass, even then this isn’t a great amount for the majority of people who exercise at modest intensities.  The only difference applies to those who participate in high intensity resistance or strength training.  The recommendation for these athletes is almost twice the recommended protein intake for the average individual.  Protein requirements for training individuals will be covered in greater detail in future articles so make sure you put your email in the subscription tab to the right!

Protein Supplements

One way to help increase your protein intake is through the use of supplements.  It is possible to obtain essential amino acids through tablet form, but a more popular source is through powdered protein sources which are produced from a number of foods.  The most popular source being whey protein and casein protein powder.  Protein powder’s can also be made from rice and vegetable sources.  Protein supplements are a handy way to obtain quality protein without adding significant calories or bulk to your diet.

Milk + Protein Powder = Heaven

What is Whey?

The last paragraph talked about whey protein, but a lot of people are unsure as to what whey protein is, they simply think of it as a magical product for building muscle, but it is a perfectly natural product and not something created by a crazy scientist in a lab!

Whey is a natural waste product of the production of cheese, not some top secret bodybuilder formula!  In order to make cheese the cream must be processed, this causes it to split into two parts, one being the curd portion, which goes further down the line to make cheese while the other is simply a leftover, which is whey protein.  Whey can be used to make other types of cheese, but its most popular use is in making whey protein supplements.

Whey protein is convenient as not many people could stomach a large steak after an intense workout session, it’s also low in fat and low in carbs so it doesn’t interfere with your diet too any great degree.  Again there are numerous more things to mention about whey but I will cover them in future articles on the benefits of whey protein for bodybuilding and fitness.

Whey protein is available in a large number of forms from different companies so a consumer can often be confused as to which one is the best and how to consume it.  Whey powder, whey protein shakes and even whey protein bars are available from a number of sources and in a number of flavours to suit everyone’s taste palate.   Personally I would not advise unflavoured whey protein as the taste is pretty vile, but watch out for companies which add large amounts of fat and sugar!  So make sure you read the label closely and count the calories!

Chocolate Whey

Casein

Casein is the most common constituent of milk; it makes up around 80% of the protein in cow’s milk, with the other 20% being whey protein.  

What makes casein so popular in fitness, diet and bodybuilding is its ability to clot and turn into a gel within the stomach, allowing a slower release of amino acids into the blood stream over a longer period of time.  This prevents the body going into “negative nitrogen balance” and casein is popular with bodybuilders to keep them in an anabolic, muscle building state.  Interestingly enough you can also purchase vodka with added casein!