It's all things protein for the third and final post on the Let's Talk Macronutrients series. What are some things that you believe about protein? A big thing that I used to think is that protein makes you "bulky" or gain lots of weight or that protein, that you only needed protein if you worked out, or that is was only found in meat and eggs. I was so wrong. To start, protein encompasses meat, eggs, and dairy products yes, but it also includes many vegetables and grains. Let's start by breaking down what protein is.
What is protein?
Protein, as defined by Merriam Webster, is "a nutrient found in food that is made up of many amino acids joined together, is a necessary part of the diet, and is essential for normal cell structure and its function." "Protein builds muscle, maintains, and replaces tissue in your body. When we eat food that contains protein our body begins breaking the protein down during digestion. Once the protein is broken down it is in the simplified form of amino acids. These amino acids can then be used to build the proteins your body needs for muscles, bone, blood, and organs. There are 22 different types of amino acids that can be stranded together to create different proteins. Nine of these amino acids are called "essential" because the body cannot make these on its own; it has to get them from a food source. The other 11 amino acids can be made by the body and are called "nonessential." Protein can then be divided into two categories-complete or incomplete proteins. Complete proteins are typically found from animal products (meats, dairy, eggs) while incomplete proteins are typically from plant/plant-based products. Incomplete proteins are proteins that are lacking at least one of the essential amino acids. You can make a meal a complete protein by mixing plant-based foods together, like rice and beans, to create a complete set of essential amino acids. Protein is no readily used by the body for energy needs because the body will have to break down its own proteins to use it, so fats and carbohydrates are preferred.
What foods have protein?
Like I mentioned above, animal products contain protein-eggs, dairy (milk, yogurt, cheese), and meats of all sorts. Other sources of protein from plants include:
Hemp seeds
Chia seeds
Tofu
Tempeh
Beans
Nuts
Quinoa
Buckwheat
Leafy greens
Soybeans and soy products
Mushrooms
Lentils
Green Peas
Broccoli
Chickpeas
Peanuts and peanut butter
Oats
Whole wheat products
And More! Each of these will contain a different amount of protein per serving but will all contribute to the total amount of protein consumed each day. The amount of protein you should be eating each day is directly related to your weight. Daily Reference Intake for protein is 0.8g of protein per kg of body weight (or .36 grams per pound) for the average adult not doing much physical activity but can vary based on personal needs. When an individual is more physically active however, the amount of protein that they need will increase. Everyone needs protein in their diet regardless or activity level, but the activity level will determine how much more they may need. Endurance athletes may need about 1.2-1.4 grams of protein per kilogram per day and strength and power athletes may ned 1.2 to 1.7 grams of protein per kilogram per day since they need more protein for growth and muscle repair.
Will protein make me "bulky" or gain weight?
Protein, just like carbohydrates, has 4 calories per gram and 15-20% of your daily calorie intake should be from protein. Protein alone will not make you gain weight. Eating too much in general, aka a caloric surplus, may cause weight gain. Protein helps with muscle recovery and building muscle when working out but just because you are working out does not mean you have to drastically increase your protein consumption to see results. Protein on its own is not a magic ingredient to being "shredded" or losing/gaining a ton of weight. It is advised to eat about 20 grams of protein after working out for longer than an hour or consuming small high protein snacks throughout the day for muscle protein synthesis. Eating some form of a lean protein source will however help your body recover properly after a hard workout and keep you fuller longer.
Foods that are high in protein are always good for me, right?
Well not exactly, but that's what companies want you to think. A product might have 20g of protein and be advertised as "healthy" but it may also contain tons of calories, added sugars, and large amounts of fat. For example, the Lenny and Larry's Complete Cookies. I have personally had these cookies and they're not half bad but do have a strong protein taste, but I was shocked looking closer at the nutrition facts. The 16g of protein they advertise on the front packaging is really the total amount of protein for 2 servings! Each individual cookie is technically 2 servings and while looking at 190-200 calories on the nutrition label with what you think is 16g of protein seems reasonable, looking further it is 380-400 calories per cookie for the 16g of protein. That's quite a difference. For that many calories you could be eating just a plain old chocolate chip cookie with a better overall taste but a little less protein. Not all protein bars and supplements are bad, but make sure you are looking at the serving size for what you are eating! Just because it says "high in protein" or something along the lines of "nutrition" does not always mean it is the most nutritious thing for you!
Do I need to add protein powder to my diet?
The simple answer is no, this will depend on your lifestyle and if you have more questions about your specific diet, you should contact a Registered Dietitian. If you are eating a source of protein with each meal, you probably do not need supplementation, especially if you are not in training, trying to put on weight, or have been told by a doctor/RD that you do not need increased protein. Protein powder is simply a diet supplement and isn't required for living a healthier lifestyle. It is beneficial for those on restricted diets from a RD or physician or have poor eating habits. You do not have to have supplements, such as protein powder, to see results, get healthy, or meet the recommended daily intake if you are eating balanced meals.
My favorite types of protein:
Greek yogurt Whole wheat products
Chicken Cheese
Fish Quinoa
Eggs Broccoli
Nuts Oats
Peanut butter Quest protein bars (when I need a quick snack)
Chia seeds
After looking at each of the macronutrients a little more closely, I hope you have a new appreciation for how much our food does for us and how it can all work together to give us a balanced, healthy life. Protein, carbohydrates, and fats are all important for our overall health in their own ways, but as with everything, too much of a good thing can be a bad thing, so everything in a balanced moderation!
Sources: Word! Protein. Kids Health Website. kidshealth.org
Murray R and Kenny L. Practical Guide to Exercise Physiology. Human Kinetics. 2016. 23-44.
All about the protein food groups. Choose My Plate Website. https://www.choosemyplate.gov/protein-foods
Nelms M, Sucher K, Lacey K. Nutrition Therapy and Pathophysiology. Cengage. 2016.
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