SPOTLIGHT on NUTRITION...
WHY IS PROTEIN SO IMPORTANT?
Protein is a major structural component of our body and it is made of carbon, hydrogen, oxygen and nitrogen.
In fact, protein is the key "building" nutrient for a variety of bodily tissues, and it is needed for:
- muscle and tissue growth and repair
- immune function (through antibodies)
- forming essential hormones and enzymes
- providing energy and preserve the muscle tissue when carbohydrate is not available
- controlling the metabolism.
Delivering our body a constant supply of protein throughout the day, is crucial for optimum muscle growth.
The intricate chain of molecules that forms protein is amino acids. Amino acids are the building blocks of our muscles and body. Most of the amino acids are produced within our body, however, there are a few that need to be consumed daily and these are called essential amino acids.
There are exactly 9 essential amino acids:
- Histidine
- Isoleucine
- Leucine
- Valine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
It would be impossible to build, maintain or repair muscle tissue, without amino acids.
When we eat sufficient amount of protein, we put our body in a positive nitrogen balance, also called anabolic state. When we are in an anabolic state, our body builds muscle. On the other hand, if we have a negative nitrogen balance, we put ourselves in a catabolic state. That is when our body, literally cannibalize lean muscle tissue to produce energy. Technically speaking, building muscle is about nitrogen balance.
So, it is particularly important to get a sufficiently amount of protein intake.
How Much Protein should you eat?
The FDA recommended amount of protein for sedentary adults, is 0.8 grams per kilogram of bodyweight or .36 grams per pound of bodyweight. This amount is what the average person should consume to obtain what is known as nitrogen balance.
So, is this enough for an active person? Smart question!
The answer is no, if your goal is to accelerate the fat loss, build muscle, and help change the body composition!
The question of whether athletes need more than this recommended amount is still up for discussion.
The benefit of taking in extra protein than is recommended is, it requires more energy to break down than carbohydrates. This means your body will be burning more calories to break down and absorb protein, than it would other nutrients.
What are the Best Sources of Protein?
The best sources of protein are generally contained in meats, eggs, nuts, grains, legumes, and dairy products such as milk and cheese.
Most animal sources and some vegetable sources have the complete complement of all the essential amino acids in adequate proportions. However, it is not necessary to consume a single food source that contains all the essential amino acids, as long as all the essential amino acids are eventually present in the diet.
Complete proteins, also known as high quality proteins, "contain all the essential amino acids. Normally proteins derived from animal foods (cheese, eggs, meats, fish, poultry, yogurt, and milk) are complete. Proteins derived from plant foods (grains, legumes, and vegetables) tend to be incomplete in essential amino acids.
It’s all about Quality!
Proteins have different levels of biological availability (BA) to the human body. In general animal complete proteins that contain all the essential amino acids such as milk, eggs, and meat are of most value to the body.
Egg whites have been determined to have the standard biological value of 100 (though some sources may have higher biological values), which means that most of the absorbed nitrogen from egg white protein can be retained and used by the body. The biological value of plant protein sources is usually considerably lower than animal sources.
In conclusion, choose protein sources that are complete with all the essential amino acids. Consume 40 to 50g of protein every 3 hours, so you are in a positive nitrogen balance and anabolic state. Have a whey protein shake after your workout to build and repair muscle tissue, and get enough rest.
By Joe Nitti