Protein Made Easy
Proteins are an energy yielding macronutrient made up of carbon, hydrogen, nitrogen and oxygen. Proteins are chains of amino acids. There are a total of 22 different amino acids.
When you ingest protein from food, the body breaks it down into these amino acids where they then enter your cells to rebuild into proteins to be used by body tissue for many functions. Proteins help maintain our fluid balance and our acid base balance. They help the body resist disease; carry oxygen to lungs and transport vitamins and minerals throughout the body.
Protein in food provides amino acids so the body can make its' needed proteins. The body needs certain amino acids from foods; called essential amino acids. Nine of the 22 amino acids are essential. The body can make the rest; called non-essential amino acids.
To make a body protein from amino acids the body requires all the amino acids available simultaneously. That is your food should supply the nine and the body will add the rest.
A protein that is considered complete will have all the essential amino acids. Complete proteins include; meat, fish, poultry, egg, soy and milk. Eggs are a high quality protein that is easily digested and supplies a sufficient amount of amino acids. Proteins from animal sources are digested at a higher rate than proteins from vegetable sources. It is suggested to get most of your proteins from eggs, lean meats, soy and beans. Just be weary of the high fat content that comes along with some animal products.
Incomplete proteins are legumes, grains, and vegetables. These need to be combined to get all the essential amino acids. Plant based foods fall short when singled out but will be a complete protein when combined properly throughout the day. An example is mixing beans with rice.
Foods that supply the body with approximately 7 grams of protein
1 oz lean meat
½ cup legumes
1 cup broccoli
7 ounces yogurt or milk
1 ounce cheese
¼ cup cottage cheese
2 tbsp peanut butter
1 ounce nuts
2 slices bread
1 cup cooked grains
If the diet is lacking in fats and carbohydrates the body will strip proteins to be used as energy instead of building more proteins.
Approximate protein needs
Sedentary individual -.4 grams per pound
Active individual - .5 grams per pound
Athletic or endurance individual - .6+ grams per pound (Protein is needed to carry more oxygen, for energy, repair tissue damage, and to make glucose to maintain adequate blood levels)
Example 150 lb active person
150 x .5 = 75 grams per day
On average this equates to approximately 15% of total caloric intake.
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