Back To Basics: Protein

Martin Malone From Simply Nutrition & Coaching Personal Trainer and Sports Nutritionist

In the last article, of my ‘Back to Basics’ series, I covered the second of our 3 food groups, Fat. In this edition, I will cover the third and last food group, Protein.

Proteins are molecules made up of individual amino acids. Amino acids are the building blocks of all life on earth and they are used in many different ways to ensure the healthy functioning of the body. There are 20 amino acids present in the body and they are broken down into 2 main groups:

Essential Amino Acids (or EAAs) which cannot be synthesized or produced by the body. There are 9 of them and we must get them from the foods we eat.

Nonessential Amino Acids are produced or synthesised by our own bodies so we don’t need to get them from the food we eat although at times of stress, we may need to consume more of them to assist the body.

Why is it important to get enough protein? The body breaks down the protein into individual amino acids which then float around in the bloodstream to be used where they are needed. They help transport various substances throughout the body and aid with growth and repair. They help produce important molecules such as enzymes, hormones, neurotransmitters and antibodies to fight off disease. Therefore, without an adequate amount of protein in our diet, our body is unable to function properly and repair itself.

How much protein do you need? The basic recommendation to avoid protein deficiency is 0.8g per kilogram of body weight. For example, a 70kg adult would need to consume 56g per day just to prevent deficiency. However, to maintain optimal health and for those with a physical job or partaking in hard physical exercise, anywhere from 1.4 to 2.2g per kilogram of bodyweight is required to ensure an adequate pool of amino acids in the bloodstream. So, in other words, we need a small amount of protein to survive, but to thrive and stay healthy, we need a lot more. Can you eat too much protein? If you overeat protein, it is simply converted into glucose in the body and used for energy or stored as fat. However, protein isn’t easily converted to glucose and fat because it has a high Thermic Effect (this is the amount of energy require to digest and store excess protein as energy). Its thermic effect is much higher than that of carbohydrates and fat. In fact, 30% of the protein’s energy goes toward digestion and assimilation of protein, therefore, protein can be a useful tool for someone trying to lose excess body fat.

There is a myth that too much protein can damage the kidneys. In healthy people, normal protein intake within the ranges described above poses no health risk. In fact, multiple studies of healthy adults have shown that a protein intake as high as 3g per kilogram of body weight does not impair kidney health. Obviously, someone with impaired kidney function may need to limit protein intake as instructed by their doctor.

Where do you get your proteins from? Protein is found in almost every food you eat but in different quantities. Afterall, proteins / amino acids are the building blocks of all life. Some proteins found in food are “complete”, meaning they contain all the 9 essential amino acids needed in the body. Animalbased foods such as meat / poultry, fish, eggs and dairy foods, are good sources of complete protein. However, most plant proteins are incomplete, meaning they are lacking one or more of the essential amino acids, so plant-based foods such as fruits, vegetables, grains, nuts and seeds often lack one or more of the essential amino acids. However, for someone who does not eat animal-based foods, this is generally not a problem provided they eat a wide variety of plant protein sources to ensure they get all the essential amino acids needed. For example, if you eat black beans and rice together, you create a combination that’s complete containing all 9 essential amino acids. These are called Complimentary Proteins and there are many such combinations. Whether you get your protein from animal-based sources, plant-based sources, or both, it’s important to choose good quality wholefood sources.

The Final Word You now have all 4 articles in the ‘Back to Basics’ series – ‘A New Beginning A New You’ in the Summer 2021 ‘NEW’ issue, ‘CARBS’ in the Summer 2021 ‘BRIGHT’ issue, and ‘FAT’ in the 2021 ‘WINTER’ issue. View online: https://issuu.com/galleryisleofman

Understanding what you eat and how if effects the human body is just as important as eating the food itself. Knowledge gives you the tools you need to make better food choices. Afterall, we only get one body so why not look after and get the most from it.

In my next article I will cover the topic of ‘Mindful Eating’ and how it can help you become healthier and lose weight.

Simply Nutrition & Coaching Personal Trainer and Sports Nutritionist IG handle @simplynutrition.im Email simplynutrition.im@outlook.com