Protein: Don’t Be a-Mino
Today’s conversation revolves around a macronutrient that often seems to get a lot of press – protein. While some people may think that to gain more muscle mass just take more protein, this actually is a fallacy. In reality, protein is a vital macronutrient involved in many life processes. Though it plays a lesser role in energy generation, protein is responsible for building much of your body’s hardware and facilitating biological functions. From forming antibodies and enzymes to hormone production and cell repair, proteins are quite the power-packed producers.1 So put on your hard hats, and let’s dive into the construction zone!
So, what exactly is a protein? A protein is a biochemical structure composed of amino acid building blocks. At the most basic level, amino acids are like the ingredients which constitute the raw materials used to construct a house. Iron and steel go into forming the braces and nails; wood forms the framing lumber; sand and lime mix to create concrete; copper makes up the pipes and wiring. Similarly, amino acids combine together to form different kinds of proteins designed for specific tasks. “What does this mean for metabolism?” I’m glad you asked. What this means is that in order for protein to be absorbed and utilized by the body, it must first be broken down into smaller parts – either individual amino acids or amino acid pairings. Essentially, the body deconstructs another organism’s specialized, protein structures to harvest the amino acids in order to create a new protein structure useful to the human body. Kinda neat right? This is where an important piece of information comes into play. There are roughly twenty amino acids involved in human metabolism of which eight the human body cannot create on its own.2 These are called “essential amino acids.”3 Without these, the body cannot form protein structures; and furthermore, the amino acid present in the least amount or that is lacking becomes the “limiting factor” in protein synthesis.4 When the limiting factor is exhausted, protein synthesis terminates.5 It is crucial to ensure one is consuming “complete proteins” with all eight essential amino acids to promote optimal protein synthesis. Fish, poultry, red meats, and dairy are good sources of complete protein; however, complete proteins can be obtained from other sources as well. Some non-animal options include quinoa, buckwheat, Ezekiel bread, rice paired with beans, and peanut butter with bread.6
Now for the question we have all been waiting for…how much protein do you really need? Honestly, it might not be as much as you think. For sedentary adults, the recommendation is 0.4 grams per pound of body weight. For active people involved in endurance or strength sports the range is 0.5 – 0.8 grams per pound of body weight.7 When people claim anecdotally that one needs 2 grams per pound of body weight, or sometimes even more, this is actually not the case. Striving to maintain a balanced diet and being conscious of what your body is signaling it needs are important habits to adopt. Furthermore, as with any macronutrient, an excess of calories above what is needed can lead to weight gain. This occurs even with protein.
This concludes our segment on macronutrients! However, we are just beginning to scratch the surface of the fascinating world of nutrition. In the next few installments, we will be investigating the role of micronutrients in the human body and how they play a key role in maintaining health.
Until next time, Don’t Be A-Mino!!!
Michael Hollinger: PT Tech/CPT
September 24, 2021
Citations What are proteins and what do they do?: MedlinePlus Genetics NASM Essentials of Personal Fitness Training, 6th Edition; Jones and Bartlett Learning (2017) Ibid. Ibid. Ibid. 12 Complete Vegetarian Proteins You Need To Know About (bodybuilding.com) NASM Essentials of Personal Fitness Training, 6th Edition; Jones and Bartlett Learning (2017)
