The Low Down on Protein
Protein is kind of a catch all phrase. Protein is a fundamental building block of the body but is actually made up of 20 different amino acids which combine to make thousands of different proteins in the human body (Side Note: Until recently, it is accepted that there are 20 amino acids but new studies have claimed there are 22 amino acids, I don't think its a huge difference and doesn't affect the rest of this article - believe what you want, 20 or 22). The protein combinations help produce muscle, hair, nails, blood, bone, etc. Next to water, protein is the most plentiful substance in the body.
Of the 20 amino acids required by the human body, the body can create 12 - the other 8, called essential amino acids, must be supplied by food or supplements. Foods derived from animal sources are largely considered to be complete sources of protein because they contain all 20 kinds of amino acids. Other foods, like vegetables and legumes, are considered incomplete sources of protein because they don't contain all 20 amino acids - this is why eating a variety of foods is important for vegetarians (Bonus tip: Hemp contains all 8 essential amino acids and is a great source of vegetarian protein).
Additionally, the body does not store proteins the same way it does fat (crappy, I know). The good news? Protein is in pretty much every (natural) food. The bad news? You must consume protein on a daily basis.
So What Should I Eat And How Much?
As I mentioned, you consume protein in all different kinds of foods, including: beef, chicken, turkey, nuts, beans, leafy greens, etc. However, the amount of protein in each food varies considerably. For instance, 3oz. of roasted chicken, on average, has 26 grams of protein whereas half a cup of black beans has 8 grams (check out the list at the bottom). According to the latest guidelines from the Institute of Medicine, the recommended dietary allowance of protein for both males and females is 0.8 grams for every kilogram of body weight (1 kilogram = 2.2 pounds). In other words, if you weighed 140 pounds, it is recommended you consume 50 grams of protein a day, weigh 180 pounds and its 65 grams of protein. Here is the latest report.
There is no specific food which is the best overall source of protein. As mentioned before, the amino acid profile of each food is different. However, to help consume the recommended daily intake, I would recommend some come from fish. Fish have an excellent amino acid profile, are rich in omega fats (the good kinds of fat your body needs) and taste great. However, be aware that recently farmed fish have been receiving bad publicity for having increased levels of mercury. My suggestion - stick with wild fish, just ask the person serving at the counter whether the fish is farmed or wild.
Great, Fish It Is. Thanks For the Help.
Just hold on a sec there skippy. Taking this back to the world of fitness and working out, when you exercise or lift weights, you rapidly breakdown muscle proteins. At the most simplistic level, when you workout, you create tiny micro tears in your muscles and break down the muscle proteins. In response, your body fills in the micro tears with amino acids (proteins) thereby cause growth. As an example, intertwine your fingers. Now pull them back slightly, this represents the micro tears. The new protein would swoop in there and fill that newly created void. Voila 22 inch biceps. As a result, people working out or lifting weights typically need to increase their protein consumption.
Where as I mentioned the average person requires 0.8 grams for every kilogram, according to a 2002 study from Boston University, the current recommended intakes of protein for strength and endurance athletes are 1.6 to 1.7 g/kg and 1.2 to 1.4 g/kg per day, respectively. This means you have to find additional sources of protein. This is one of the many reasons why people take, and I recommend, a protein supplement after working out. The supplement provides a low cost and easy protein alternative to filling your daily protein needs. These supplements come in all different shapes and sizes so my next post will review a number of them and recommend the biggest bang for your buck!
Summary
- Protein is a fundamental building block of the human body and made up of 20 (or 22) amino acids.
- There are 8 essential amino acids which your body can not produce and you must obtain from food.
- The Institute of Medicine recommends a daily intake of 0.8 grams of protein per 1 kilogram of body weight because your body can not store protein (like it does fat).
- Fish is an excellent source of protein and omega (good) fats.
- Working out causes micro tears in your muscle and increases the daily requirement of protein - a protein supplement is recommended to fill that gap.
Appendix - A Small List of Dietary Sources of Protein (Adapted From Eat, Drink and Be Healthy by Walter C. Willet, M.D.)
Tuna, water-packed - 3 oz serving - 22g protein - 99 calories
Chicken, roasted - 3 oz serving - 26g protein - 139 calories
Cottage cheese, low fat - 3 oz serving - 14g protein - 81 calories
Beef, top sirloin, broiled - 3 oz serving - 26g protein - 166 calories
Hamburger patty, 90% lean - 3 oz serving - 21g protein - 178 calories
Salmon, fillet - 3 oz serving - 22g protein - 155 calories
Egg - 1 large - 9g protein - 74 calories
Tofu, firm - 1/2 cup serving - 10g protein - 97 calories
Milk, skim - 1 cup serving - 8g protein - 83 calories
Milk, whole - 1 cup serving - 8g protein - 146 calories
Cheddar Cheese - 1 oz serving - 7g protein - 114 calories
Yogurt, low fat - 1 cup serving - 13g protein - 154 calories
Broccoli, cooked - 5 inch stalk - 3g protein - 49 calories
Black Beans - 1/2 cup serving - 8g protein - 114 calories
Peanuts - 1 oz serving - 7g protein - 161 calories
Whole Wheat Bread - 2 slices - 5g protein - 138 calories
Baked Potato - 1 medium - 4g protein - 161 calories
Almonds - 1.5 ounce serving - 7g protein - 246 calories
Walnuts - 1.5 ounce serving - 7g protein - 278 calories
Brown rice, cooked - 1 cup serving - 5g protein - 218 calories
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