Protein is a hot topic that seems to be on everyone's tongue these days. Often, articles will claim protein as the needed nutrient to obtain a lean physique or build muscle. Health food stores have seemingly endless shelves with many types of protein supplements. Food manufacturers often promote the protein content of their products with the hopes that it will improve sales. Basically, protein is super popular, and we are here to discuss why.
Let's begin with discovering what protein is and why we need it. In the context of nutrition, protein is one of the three macronutrients alongside carbohydrate and fat that provide energy for our bodies to function effectively and fuel our activities. So that L4T Bodyweight Workout you did yesterday, the IKEA bookshelf you built last week, or the breath that you just took required protein along with other nutrients to make it happen.
Protein is made up of individual amino acids, which provide specific functions due to their unique properties. Some amino acids are generated from our body, and some are not. Our bodies rely on our diet to obtain these essential amino acids. There are nine essential amino acids, to be exact. I know, pretty sciencey 👩🔬, but stick with me. I am going somewhere with this.
The words "essential amino acids" are not complicated scientific words. These amino acids are precisely that. They are essential. Our bodies NEED them and can only obtain them through the food we eat. So protein is essential, but why? Protein provides many functions for our body. It can help build and promote our immune system, help with muscle repair, and be a fuel source for our body, although this is not preferred (more about that later). Basically, protein provides a multitude of functions for our bodies to maintain a healthy status.
When our body calls on its energy stores for function such as a workout, building that IKEA bookshelf, or breathing, it will primarily use carbohydrates, which can be utilized quickly and efficiently. The preferred source of energy from our body is from carbohydrate stores in the form of glycogen. Our body prefers carbohydrates for energy use but will resort to fat and protein if it needs them. If we do not adequately fuel ourselves, our bodies will call on the next best energy source that is available. It is a situation of supply and demand. We demand from our bodies, and our bodies will respond. Our bodies are smart and will do what it has to do to keep functioning. The problem with protein-energy use is that it breaks down our much-coveted skeletal muscle mass. We need to maintain our muscle mass, and to be honest, after the age of 30, it's harder to maintain. That doesn't mean we 'hang up our boots' at age 30. It merely means we have to work a little harder and continue to be mindful of our nutrient intake.
Our take-home message here is that protein is essential; it is necessary. However, it is not the be-all and end-all of the nutrient intakes. Our bodies need the other two macronutrients as well to maintain a healthy and balanced meal plan. One macronutrient is not more important than the other. Imagine being a parent of three distinctly different children. One is not more important than the other. They are all unique and valuable in their own right. Protein has unique powers. It provides us the necessary nutrients to help build and repair muscle, provide energy, and help with biological function. However, we need to consume an adequate amount of carbohydrates and healthy fats to achieve a healthy balanced diet. Think about ways to incorporate healthy protein into EVERY meal!
Here is a list but not limited to some good sources of protein for you to consider:
Fish
Seafood
Skinless, white-meat poultry
Lean beef
Skim or low-fat milk
Skim or low-fat yogurt
Fat-free or low-fat cheese
Eggs
Beans including legumes, lentils, and chickpeas
Nuts
Tofu
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