Protein… we all hear about it, we all know we need it, but do you really understand protein?
A basic description for you: protein is a component of food that is essential for the proper functioning of our bodies.
To truly understand protein and how it relates to our health, we must understand how protein works in our body. Remember when you were little and you played with Legos? Well I want you to think of protein like a Lego house. In order to build that house, you need a certain number and different types of Legos, right? The Lego house represents a protein and the individual Legos represent amino acids. Each and every protein that we consume in food and proteins in the body are all made up of amino acids due to the fact that amino acids are the building blocks of protein. Because proteins are made up of amino acids, our bodies must first break down the protein into each individual amino acid and then build proteins from those amino acids that our body needs. It’s actually really cool because there are only 20 amino acids but the body makes thousands of different proteins to fulfill the body’s needs. Different sizes, combinations, and sequences of amino acids make each different protein according to what our body needs at that moment.
Amino acids fall into two categories: essential and non-essential. Essential amino acids must be consumed through the food you eat because your body does not make them. Your body synthesizes non-essential amino acids so they don’t need to be consumed through your diet. Despite the category – all amino acids are important and necessary to build proteins.
Now that you understand the amino acid component, let’s talk about the two types of proteins found in food. There are complete proteins and incomplete proteins. Complete proteins contain all of the essential amino acids. Incomplete proteins contain some of the essential amino acids, but not all of them or enough of them. Animal-based proteins (meat, eggs, fish, dairy) are all complete proteins. Plant-based proteins (whole grains, legumes, nuts, seeds, leafy greens) are incomplete proteins – with the exception of quinoa and soybeans. The good news is that if you eat a variety of food each day, you will get a wide range of amino acids and will usually fulfill your amino acid needs.
Now let’s chat about protein and your body. When it comes to your body, plant-based protein is superior to animal-based protein. The reason being is that once animal protein is cooked, the proteins become denatured and our bodies have difficulty breaking it down into individual amino acids for digestion. In turn, the body may not be able to utilize the individual amino acids to build new proteins. Plant-based proteins are readily available for our body to digest and utilize providing much greater benefits than animal-based proteins. Animal-based proteins can also age the body faster due to the acidic waste that animal proteins leave in the body.
Now you know about proteins, but do you know why protein is important? Protein is necessary for the vital functioning, regulation, and maintenance of our bodies. It builds and repairs tissues – like muscles and skin. It also produces antibodies that build our immunity to fight off sickness and disease. There is a reason the body cannot live without food; and protein is vital. The body becomes malnourished when you don’t consume enough protein in the diet. Symptoms of protein deficiency include sugar cravings, fatigue, muscle loss, dull skin color in the face, weakness, anemia, change in hair texture, and in severe cases, distended abdomen.
Your takeaway from this is to consume a wide variety of different foods to fulfill your essential amino acid requirement. Eat plant-based proteins and don’t solely rely on animal-based proteins… your body will thank you!
One of my favorite ways to get protein in my diet is with spirulina. Spirulina is 65-70% protein, which makes it the highest source of protein known to man! It’s blue-green algae that boosts energy and gives your body protein. I’ve been making a drink every morning with 1 cup of fresh orange juice and 2 teaspoons of spirulina powder. It’s nature’s energy drink!
Some of my other favorite protein sources are chia seeds, flaxseeds, lentils, hemp hearts, and collagen peptides for a protein boost in smoothies.
If you’re worried about your protein intake and want help balancing your diet to make sure you’re getting everything you need, apply to work with me in my signature one-on-one program. Together we will balance your diet, increase your energy levels, and get you feeling great!
With joy and health,
