You may have heard the saying, “Proteins are the building blocks of life,” but what does that mean? Well, when you think about what the human body consists of: tissues, organs, muscles, skin… they’re all made of protein!
Protein is one of the three macronutrients that give the body energy, the others being fat and carbohydrates. Proteins are made up of amino acids, and the sequence of amino acids determines the protein’s function. It is estimated that the body contains 10,000 different proteins and they are found in every part of the body!
To better understand what protein is, it is important to know what an amino acid is. There are 20 different types of amino acids that can be combined in various sequences to create a protein. Of these 20 types, 11 are non-essential, meaning our bodies can make them, and 9 are essential, meaning we must obtain them through diet.
Protein provides us with energy and is necessary for the creation of cells, enzymes, hormones, muscles, and Web. The human body could not survive without it. Here are some of the many functions of protein:
Cell Function: Proteins help in cell structure and are essential for every cellular process, including DNA replication, production of other proteins, cells division, metabolism and signaling outside the cell to move information and material in and out.
Enzyme Function: Enzymes are very important within the body, but what is an enzyme? They are proteins! Throughout the body, chemical reactions occur inside cells, and enzymes are required to initiate these reactions. For example, after eating a meal, there are enzymes in the saliva, intestines, pancreas, and stomach that help break down fats, proteins, and carbohydrates for digestion and absorption. Enzymes also help remove toxins from the body, build muscle, and improve nerve function.
Hormones: A hormone is another type of protein that is vital to cell functions. Hormones are chemical messengers that travel throughout the body to communicate a message to initiate a reaction within a cell. For example, after eating a meal, the body’s blood sugar levels rise, which signals the pancreas (organ) to release insulin (hormone). Insulin will then communicate to the cells that they need to take this blood sugar to be used as energy or stored for later. Hormones also interact with enzymes by changing their concentration or activity required for a particular reaction.
Antibody: Antibodies are another type of protein that is important to human health. When an unwanted substance is present in the body, an antibody will be made to bind to and get rid of it. Antibodies can be found in various parts of the body, including the skin, saliva, lungs, and even human milk.
How much protein should you eat?
As we can see protein is essential for almost every function in the body, you can think of it as the starting point for everything, so it is a crucial part of the diet.
A general rule of thumb to follow is to try to get a source of protein at every meal and most snacks to maintain optimal health. It is also recommended that you spread this intake throughout the day so that your body can properly utilize the protein intake. This is the general rule to follow, however, there are different circumstances that will cause a person to need more protein. Some examples include:
Age can also change the way your body is able to absorb and use protein, so older people will also benefit from prioritizing protein.
Increasing protein intake
Awareness of your protein intake throughout the day is a great way to optimize your health, stay fuller longer, beat cravings and energy crashes, and continue to build new muscle and tissue. The good news is that there are many ways to add protein snacks and meals, regardless of diet you follow me!
Food sources of protein include:
Dairy products (such as milk, cheese and yogurt)
Soy products (such as tofu, tempeh, edamame)
Legumes (beans, peas, lentils)
Meat alternatives (check the nutrition facts table to see the amount of protein per serving size!)
Whole grains (such as quinoa, and buckwheat)
Starting your day with one high protein Breakfast is a great way to stay full longer and beat cravings later in the day. Try it out of this avocado-Cottage cheese toast for a great source of protein – Click here for the recipe!
High protein breakfast
Signs You May Not Be Getting Enough Protein
When someone doesn’t meet their daily protein needs, they may not realize it right away, but low intake over a long period of time can cause the following:
Muscle wasting: Your body will struggle to build new muscle if you don’t provide it with enough protein and may even start breaking down muscle to get the protein it needs for other more “vital” functions!
Impaired immune system: As mentioned above, antibodies are vital in fighting off foreigners bodily substances such as viruses and bacteria. Your immune system will be compromised if you don’t have enough protein to make new antibodies.
Increased hunger: Protein provides energy and helps us stabilize blood sugars and feel fuller for longer. If you feel hungry shortly after eating, you probably aren’t getting enough protein in your meals.
Reduced growth and bone density: Protein is essential for building bones, for those who are still growing bone mass such as children, low intake can compromise bone growth. Older people who don’t consume enough protein can affect their bone density, which then affects bone strength. This can lead to easier breaks and fractures.
Brittle hair and nails: This is often an early sign of protein deficiency. Your hair, skin and nails are made of protein, so a lack of intake can cause dry skin, brittle nails, and hair loss.
