Beginner’s Guide to Protein
Proteins are essential nutrients for the human body. They play a major role in many bodily functions, including cell growth and repair, hormone production, and immune system function. Proteins can be found in both animal and plant foods, and they are also available in supplement form. In this blog post, we’ll cover everything you need to know about proteins, including their food sources, possible side effects, and potential interactions. We’ll also touch on protein deficiencies and some protein-specific diets.
What does protein do in the body?
Essential Amino Acids
- Histidine
- Isoleucine
- Leucine
- Llysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Conditionally Essential
- Proline
- Glycine
- Arginine
- Glutamine
- Cysteine
- Tyrosine
Non-Essential Amino Acids
- Alanine
- Asparagine
- Aspartic Acid
- Glutamic acid
- Serine
Proteins are composed of amino acids, which are the building blocks of all cells in the body. There are 20 different amino acids that can be used to make proteins, 11 of which the human body can produce on its own. The other 9 amino acids must be obtained through diet or supplementation. Amino acids are classified as either essential or non-essential. Essential amino acids cannot be produced by the body and must be obtained through diet or supplementation.
Non-essential amino acids can be produced by the body but may not be produced in sufficient quantities for optimal health. All 9 of the essential amino acids are present in animal proteins, while plant proteins tend to be lacking in one or more of the essential amino acids. For this reason, it’s important to consume a variety of protein sources to ensure that all of the essential amino acids are being met.
Food Sources of Protein
Animal sources of protein include meat, poultry, fish, eggs, and dairy products. Plant sources of protein include beans, lentils, tofu, nuts, and seeds. Protein supplements are also available in powder or pill form and can be derived from animal or plant sources. Whey protein is a popular animal-derived protein supplement that is often used by athletes to help build muscle mass. Soy protein is a popular plant-based protein supplement that is often used as an alternative to whey protein by vegetarians and vegans.
Eggs
Eggs are an excellent source of protein, with each large egg containing around 6 grams of the nutrient. Eggs are also a good source of other nutrients such as vitamin D, iron, and choline.
Chicken
Chicken is another excellent source of protein, with a 3-ounce serving providing around 26 grams of the nutrient. Chicken is also a good source of other nutrients such as niacin and selenium.
Turkey
Turkey is another great option for those looking for a good source of protein, with a 3-ounce serving providing around 26 grams of the nutrient. Turkey is also a good source of other nutrients such as phosphorus and zinc.
Salmon
Salmon is a great option for those looking for a good source of protein, with a 3-ounce serving providing around 21 grams of the nutrient. Salmon is also a good source of omega-3 fatty acids, which are beneficial for heart health.
Tuna
Tuna is another excellent option for those looking for a good source of protein, with a 3-ounce serving providing around 22 grams of the nutrient. Tuna is also a good source of other nutrients such as vitamin B12 and selenium.
Tofu
Tofu is an excellent plant-based option for those looking for a good source of protein, with a 1/2 cup serving providing around 10 grams of the nutrient. Tofu is also a good source of other nutrients such as calcium and magnesium.
Lentils
Lentils are another great plant-based option for those looking for a good source of protein, with a 1/2 cup serving providing around 9 grams of the nutrient. Lentils are also a good source of other nutrients such as fiber and iron.
Quinoa
Quinoa is an excellent grain option for those looking for a good source of protein, with a 1/2 cup serving providing around 8 grams of the nutrient. Quinoa is also a good source of other nutrients such as magnesium and copper.
Greek yogurt
Greek yogurt is an excellent dairy option for those looking for a good source of protein, with a 1/2 cup serving providing around 15 grams of the nutrient
Deficiencies in Protein
Protein deficiencies are rare in developed countries but can occur in people who have difficulty absorbing nutrients from food (malabsorption disorders), those who have increased nutrient needs (such as pregnant women), or those who don’t consume enough calories from any source (starvation).
Symptoms of protein deficiency include:
- fatigue
- muscle weakness
- hair loss
- poor wound healing
- decreased immune function
Some people choose to follow diets that are high in protein for various reasons such as weight loss or muscle building. Some common high-protein diets include the Atkins diet, the South Beach diet, the Keto diet ,and the Paleo diet . It’s important to speak with a healthcare professional before starting any type of diet to make sure it’s safe for you and that you’re likely to stick with it long-term.
Conclusion
Proteins play a major role in many bodily functions and can be found in both animal and plant foods. Supplementation is generally safe but there are some potential side effects to be aware of such as weight gain or increased bowel movements.
Deficiencies in protein are rare but can occur in people who have difficulty absorbing nutrients from food or who don’t consume enough calories from any source . Some people choose to follow high-protein diets for various reasons such as weight loss or muscle building . Speak with a healthcare professional before starting any type of diet or supplementation regimen.
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