Protein 101
Now more than ever, there is emphasis on the consumption of protein in the health and fitness industry. To be quite frank, I’m glad that there is more awareness and education around the topic of protein. But still, there are a lot of unknowns about protein such as why it is essential and why supplementing with protein outside of a whole-food based diet should be considered.
Protein can be supplemented with powders or consumed naturally through animal-based sources and plant-based sources. Protein is a critical component to our body’s daily function and if you are looking to build muscle or have aspirations to compete in any physical activity, you better get comfortable with the idea of eating more protein.
So, what exactly IS protein? Why is it so important? Is there an optimal “diet” out there that should be considered? How do I start increasing my protein consumption efficiently? How much is enough for me? These are all questions I am asked often and want to bring forward clarity so you can make an educated decision for your personal health and fitness needs.
Disclaimer: These are nutritional recommendations that are tailored towards healthy adults with no underlying conditions. If you are unsure or have an underlying medical condition that recommends nutrition otherwise, please follow recommendations provided to you from your healthcare provider.
To start, protein is made up of amino acids linked together forming what are called peptide chains. We have two types of amino acids: Essential and Non-Essential. The body has the ability to make 12 Non-Essential amino acids and the remaining 8 Essential amino acids must be supplied by our diet. The importance of amino acids is great as it is necessary to many functions in the human body. Essential amino acids are found in animal-based products such as beef, chicken, eggs, pork and dairy. These are also called complete proteins because these food items contain all the essential amino acids that the body cannot make on its own. Plant-based proteins such as beans and nuts are also complete proteins; however, each plant-based food contains a different ratio of the essential amino acids. It is important that we consume a balance of mixed plant sources through a wide variety of foods so that we complete those ratio needs.
To bring light to the importance of protein, here are nine key roles protein influences:
1. Growth and maintenance
2. Causes biochemical reactions (i.e. digestion, energy production, blood clotting, and muscle contraction)
3. Acts as a messenger – some proteins are hormones, and hormones are what act as messengers in the body. These messengers communicate to other systems on when to produce/excrete/regulate other chemicals. Examples of what is impacted by protein and peptides: insulin, glucagon, hGH (human growth hormone), ADH (anti-diuretic hormone), and ACTH (adrenocorticotropic hormone).
4. Provides structure
5. Maintains proper pH
6. Balances fluids
7. Bolsters immune health
8. Transports and stores nutrients
9. Provides energy
What it boils down to, is protein is a big deal. And it’s important that we consume enough of it daily.
There are many different diets out there. And what I say “diet” I mean one’s daily consumption of food, whatever that may be. Unfortunately, many hear the word “diet” and assume that someone is cutting back calories or following a program for a temporary period of time with unsustainable results. Note that when I say “diet” I am referring to whatever daily consumption there is that takes place. I want to touch base on a couple of the biggest nutrition trends out there that have gained A LOT of momentum and I’m going to bring forward the pros and cons to each nutrition plan:
· Ketogenic/Low Carb Diet: These diets specifically reduce all carbohydrate intake to a very, very low amount. I’m talking like 5% of your total daily intake stems from carbohydrates. And that’s about it. The rest is predominantly fat (75%) and protein (20%). Funny thing is, a lot of the time people make the mistake of having TOO MUCH protein when they “follow” this nutrition plan.
o PRO: Helps with blood sugar stabilization/fluctuating glucose levels. This is a great option for people that are constantly tired but feel energized as soon as they eat 20 minutes afterwards, then crash again. The higher consumption of fat and protein give the body no choice but to utilize fat stores for fuel and when blood glucose is balanced, the body’s energy is balanced.
o PRO: Reduces cravings for sugars and carbohydrates. This rings true for the same reasons listed above. Plus, when you’re not supplying sweet treats regularly and frequently, the body learns to adapt.
o PRO: Potential weight loss and/or body fat loss. Typically, individuals looking to lose weight quickly adopt this nutrition plan to get where they want with their physique goals.
o CON: Not sustainable. So you get to where you want to be, great, now what? The minute you increase your carbohydrate consumption you will start to hold onto more water (as carbohydrates typically contribute to that, that’s normal). And quite frankly, being extremely low carb is not sustainable long term. Generally speaking, people going “Keto” do it only for 3-4 weeks tops and then cycle off.
o CON: Nutrient deficiency. Unless you are going to supplement with a high-quality multivitamin daily, there’s a really good chance you are going to become nutrient-deficient. Remember, fruits, starches, and veggies are all sources of carbohydrates. And you only get 5% of your total calories from carbs. On a 2,000 calorie diet … that’s only 100 calories from carbohydrates. Even better, the average person doesn’t require more than 2,000 calories daily, so you’d likely end up with even less carbs.
o CON: You may not ACTUALLY go into Ketosis (the process in which your body produces Ketones which is one process of fat metabolization). It may take over a week to actually go into Ketosis and the only way to really know is invest in a testing kit in which you urinate on paper strips frequently throughout the day.
· Vegetarian/Veganism: This is a very common practice that many people adopt whether for a short period or longer period, such as a lifestyle change. Let’s quick refer to the education I brought forward at the beginning of this post: plant-based proteins (beans and nuts/seeds) also contain all essential amino acids … they just don’t have a balanced ratio of them all. So the key takeaway is, make sure you are eating a variety of vegetables, fruits, nuts, seeds, beans, lentils and legumes.
o PRO: Environmentally-friendly. Depending on where you’re outsourcing your information, there is a rise in vegetarian and/or vegan eating because it is more environmentally friendly. The amount of water it takes to raise one cow from weaning to slaughter is mind blowing. And that’s just one argument around being more eco-friendly.
o PRO: You get LOTS of micronutrients (vitamins, minerals and phytonutrients), fiber and food variety in your diet compared to most individuals. Doesn’t mean you shouldn’t still consider taking a high-quality multivitamin, but let’s be honest – if you’re eating 6-8 fist-sized servings of vegetables daily, you’re doing substantially better than most.
o PRO: Save some money! The cost of animal-based products can be really expensive - regardless if you are buying organic or not. Eliminating animal-based products can be a huge money savings.
o CON: Depending on where you stand on the issue – you’re not getting animal-based proteins, which are guaranteed complete proteins with balanced amino acid requirements.
o CON: The market is catering to more vegan and vegetarian-friendly processed foods … which are not any healthier than your box of Triscuits or vegan mac and cheese. Quality nutrition should still reign supreme if you’re not consuming animals and/or animal-by products.
o CON: Socially, being vegetarian or vegan can certainly make some gatherings awkward or more challenging. Not that these can’t be addressed or handled on your own, but if you are going to a BBQ and you are the only one that brought a dish to pass that fits your needs and that’s it … you’re subjected to only eating one thing. Weddings are another place/situation I hear of clients struggling because there are limited options.
To wrap this up, let’s last but not least discuss some recommendations around protein consumption. This can be very dependent on your goals:
If you’re looking to lose weight, it is suggested you consume 1 gram of protein for every pound of your GOAL bodyweight. So if you are 200 pounds looking to trim down to 160 pounds, you should consume 160 grams of protein daily.
If you are looking to beef up, put on muscle or increase strength, it is recommended you consume between 1.3 and 1.5 grams of protein per pound of your CURRENT bodyweight. So if you are 150 pounds, you should consume between 195-225 grams of protein daily.
If you are content with where you are, maybe tone up a little, it would be recommended to consume 1 gram of protein for every pound of CURRENT bodyweight. This is to ensure you do not lose muscle mass at any point during your transformation.
These recommendations are to keep math simple. You can find out there’s recommendations to consume .73 grams of protein per … blah, blah, blah. It can be overwhelming. So let’s keep it simple. If you have a lot of protein to consume, I’d strongly advise that you consider supplementing with some protein powder. And the best part, we are now in an era where not all powders are created equal (which can be challenging), most powders taste good and more importantly there are powders created for any particular need! No, the Food and Drug Administration does not regulate protein powders on the market, but do your research or inquire with me (or a Certified Nutrition Professional) and you’ll find that there are still many quality products out there.
· Whey Protein: Isolate, Casein, and Concentrate are all types of DAIRY-based protein. If you tolerate dairy products and consume dairy products this is a great option for you. Isolate protein is ideal for immediate, post-workout consumption. It is a fast-digesting protein that can get into the muscle as quickly as possible. Casein protein is the opposite: a slow digesting protein that helps provide fullness while also aiding in muscle recovery. Concentrate is a blend between isolate and casein. This is a moderate-digesting protein that can be used as a snack shake or blended with other ingredients to make it into a meal-replacement option.
· Collagen Protein: Collagen is naturally sourced from the skin of (typically) cattle. Collagen protein is a great way to support hair, skin and nail growth as well as intestinal health since collagen is gentle to digest and easy to absorb. You can buy collagen protein flavored or unflavored if you want to add it to your coffee or other foods/sauces.
· Vegan Protein: Typically, vegan powders are made of a blend between pea and rice formulas. These can be more difficult for the gut to tolerate if you have sensitivities to grains. These are a moderate-digesting protein so you will feel fuller and more satisfied and these can be used post-workout or as a snack option, much like a whey concentrate protein.
For more inquiries on protein, protein supplementation or dietary recommendation, please contact me! Stay healthy and strong!