Protein

Protein is essential for the growth and development of the human body. It provides the body with energy and various other functions mentioned below. Protein is 1 of the 3 macronutrients commonly identified as a dietary requirement. The other 2 being carbohydrates and fat. When a protein source is consumed it is broken down by digestive enzymes into amino acids (a.a.). Receptors that are found on the intestinal lining choose which amino acids will be absorbed for circulation. The body has the unique ability of determining which a.a.(s) is/are required at any given time. However, if the digestive system is bombarded with one specific a.a., as in a supplement, it will only allow that a.a. to be absorbed due to its abundance.

What exactly are amino acids? They are the building blocks of all proteins. They act as enzymes, provide structure, are hormones, immunoglobulins (help fight foreign objects invading the human body), etc. A protein consists of a long chain of a.a.'s. Think of a.a.'s this way...

You have a bicycle chain. When each link in the chain is connected together, it is similar to a protein chain. Each link of the protein chain (or bicycle chain) is an a.a. There are 20 different kinds of a.a.'s. I won't name them all but click here to get their names and roles. Different sources state different values for the amount of a.a.'s are produced naturally by the human body. These range from 11-14. The remaining 6-9 have to come from other sources which include:

• beef, poultry, pork, and lamb
• fish
• dairy products
• eggs
• dry beans, peas, oats, and legumes (incomplete proteins and not for you Paleo people)
• tofu and soy products (once again, not for you Paleo people)
• nuts and seeds (incomplete proteins)

In order for the body to process protein properly, the foods that are ingested must contain the 6-9 essential a.a.'s.

Not only do proteins help build muscle, but they are very important in the following:

• helping fight disease by manufacturing antibodies
• build, repair, and maintain all types of tissues in the body
• help manufacture hemoglobin (red blood cells)
• keep brain cells functioning
• helps maintain a proper acid-base balance in the body

There are 2 types of proteins: complete and incomplete.

Complete proteins are high-quality proteins because they contain ample amounts of essential a.a.'s. Sources of complete proteins include:

• fish
• meat
• eggs
• poultry
• milk
• cheese

Incomplete proteins are lower-quality proteins that are usually derived from plant sources. They tend to be be missing one or more of the essential a.a.'s. Some sources of incomplete proteins include:

• grains (including brown rice)
• fruits
• vegetables
• beans
• nuts
• seeds

However, some incomplete proteins can be combined to provide an adequate amount of all essential a.a's. This is known as mutual supplementation. For example, although beans and brown rice contain a great amount of protein, alone they are lacking essential a.a.'s. Combine the 2 together and a complete protein is formed providing all of the essential a.a.'s. This is important to those vegetarians out there. But for us omnivores, *insert the Tim Allen's grunt from Home Improvement*, we don't have to worry about that.

How much protein should be consumed?

This depends on a person's age, weight, health status, and activity level. According to the American College Of Sports Medicine, the recommended daily requirement for protein is as follows:

• infants: 2.2g per kg of body weight
• children: 1 - 1.6g per kg of body weight
• adults: 0.8g per kg of body weight
• athletes: 1.5 - 2g per kg of body weight

Consuming too much protein can have a negative effect on the human body. This can contribute to to high cholesterol or gout. If more than 30% of your diet consists of protein, this can cause a build up of toxic ketones. *Side note - ketones are a by-product that are produced when the body burns stored fat for energy* When enough ketones are produced, this causes the blood's pH to lower, becoming more acidic and life-threatening. The liver and kidneys must process these nitrogen by-products of excess a.a.'s. This increases the need for fluids, increasing the risk of dehydration. Along with losing water, muscle mass and calcium from bones are lost too.

The body does not have the ability to store essential a.a.'s like it can with carbohydrates and fats. Be sure to eat complete proteins every day with every meal in order to keep all of the necessary bodily functions working properly.