{"id":291,"date":"2023-10-31T22:20:36","date_gmt":"2023-10-31T22:20:36","guid":{"rendered":"https:\/\/workoutanytime.com\/cary\/?post_type=blogs&p=291"},"modified":"2023-10-31T22:22:24","modified_gmt":"2023-10-31T22:22:24","slug":"what-is-protein-and-how-much-protein-do-we-need","status":"publish","type":"blogs","link":"https:\/\/workoutanytime.com\/cary\/blogs\/what-is-protein-and-how-much-protein-do-we-need\/","title":{"rendered":"What Is Protein And How Much Do We Need?"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

The three main macronutrients are protein, fats and carbohydrates, with \u2018macro\u2019 simply meaning large, and these are the nutrients that are most common in our diet. On the flipside, micronutrients are those that are in much lower quantities in our diet.<\/p>\n\n\n\n

This article will look at protein and provide you with an understanding of the macronutrient and its importance in human health.<\/p>\n\n\n\n

Protein<\/em><\/strong><\/p>\n\n\n\n

Protein is incredibly important<\/em><\/strong>, and without it our body composition and health greatly suffer as a result.<\/p>\n\n\n\n

Proteins are an essential nutrient and can be broken down into 20 building blocks known as amino acids. Out of these 20 amino acids, 9 are essential as the body cannot make them itself. This means that we must obtain these from the diet, through a variety of animal and plant-based sources. And yes, it is possible to source all of these from plant-based sources. The other 11 aminos can be synthesized by the body, making them non-essential.<\/p>\n\n\n\n

The table below shows how protein can be broken down into its essential and non-essential amino acids.<\/p>\n\n\n\n

ESSENTIAL AMINO ACIDS<\/strong><\/td>NON-ESSENTIAL AMINO ACIDS<\/strong><\/td><\/tr>
Histidine<\/td>Alanine<\/td><\/tr>
Isoleucine*<\/td>Arginine**<\/td><\/tr>
Leucine*<\/td>Asparagine<\/td><\/tr>
Lysine<\/td>Aspartic Acid<\/td><\/tr>
Methionine<\/td>Cysteine**<\/td><\/tr>
Phenylalanine<\/td>Glutamic Acid<\/td><\/tr>
Theronine<\/td>Glutamine**<\/td><\/tr>
Typtophan<\/td>Glycine**<\/td><\/tr>
Valine*<\/td>Proline**<\/td><\/tr>
<\/td>Selenocysteine**<\/td><\/tr>
<\/td>Serine<\/td><\/tr>
<\/td>Taurine**<\/td><\/tr>
<\/td>Tyrosine**<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

*Branched-chain amino acids<\/em><\/p>\n\n\n\n

**Conditionally essential amino acids<\/em><\/p>\n\n\n\n

Within the 9 essential amino acids, there are 3 branched-chain amino acids (BCAA\u2019s): leucine, isoleucine and valine. These are again different to the others as they do not require metabolizing by the liver, and are therefore taken up directly by skeletal muscle. Also, these 3 aminos are the most important for the manufacture, maintenance and repair of muscle tissue as they are responsible for the \u201cflicking on\u201d of the muscle building process, known as protein synthesis.<\/p>\n\n\n\n

Of the three, leucine has shown to be the most effective amino at stimulating protein synthesis (the process of building muscle protein and therefore growth), yet the three work better together to provide a host of benefits and even boost energy during workouts. (1) (2)<\/p>\n\n\n\n

Studies show that BCAA supplementation alone can blunt the catabolic hormone cortisol and decrease delayed-onset muscle soreness. (3) <\/p>\n\n\n\n

Below is a table that shows the protein quantity in many of the common foods we eat:<\/p>\n\n\n\n

ANIMAL<\/strong> PROTEIN FOODS<\/strong><\/td>1G EDIBLE<\/strong> PROTEIN<\/strong> PER 100G<\/strong> IN WEIGHT<\/strong><\/td>PLANT & DAIRY<\/strong> PROTEIN FOODS<\/strong><\/td>1G EDIBLE<\/strong> PROTEIN<\/strong> PER 100G<\/strong> IN WEIGHT<\/strong><\/td><\/tr>
Beef Topround Lean<\/td>36.12g<\/td>Pumpkin Seeds<\/td>32.97g<\/td><\/tr>
Pork Bacon<\/td>35.73g<\/td>Peanut Butter<\/td>25.09g<\/td><\/tr>
Beef Brisket Lean<\/td>33.26g<\/td>Cheddar Cheese<\/td>24.90g<\/td><\/tr>
Beef Steak Lean<\/td>31.06g<\/td>Monterey Cheese<\/td>24.48g<\/td><\/tr>
Beef Top Sirloin Lean<\/td>30.55g<\/td>Colby Cheese<\/td>23.76g<\/td><\/tr>
Pork Top Loin<\/td>30.48g<\/td>Peanuts<\/td>23.68g<\/td><\/tr>
Bluefin Tuna<\/td>29.92g<\/td>Mozzarella Cheese<\/td>22.17g<\/td><\/tr>
Turkey Bacon<\/td>29.60g<\/td>Almonds<\/td>22.09g<\/td><\/tr>
Chicken Dark Meat<\/td>28.99g<\/td>Pistachio Nuts<\/td>21.35g<\/td><\/tr>
Oyster<\/td>28.81g<\/td>Flaxseeds<\/td>19.50g<\/td><\/tr>
Beef Tenderloin Lean<\/td>28.51g<\/td>Tofu<\/td>17.19g<\/td><\/tr>
Turkey White Meat<\/td>28.48g<\/td>Egg Yolk<\/td>16.89g<\/td><\/tr>
Beef Kidney<\/td>27.27g<\/td>Cashew Nuts<\/td>15.86g<\/td><\/tr>
Halibut<\/td>26.69g<\/td>Hazelnuts<\/td>15.31g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
ANIMAL<\/strong> PROTEIN FOODS<\/strong><\/td>1G EDIBLE<\/strong> PROTEIN<\/strong> PER 100G<\/strong> IN WEIGHT<\/strong><\/td>PLANT & DAIRY<\/strong> PROTEIN FOODS<\/strong><\/td>1G EDIBLE<\/strong> PROTEIN<\/strong> PER 100G<\/strong> IN WEIGHT<\/strong><\/td><\/tr>
Cooked Trout<\/td>26.63g<\/td>Walnuts<\/td>15.03g<\/td><\/tr>
Veal Cooked<\/td>25.93g<\/td>Fried Egg<\/td>15.03g<\/td><\/tr>
Beef Liver<\/td>25.51g<\/td>Soybeans<\/td>13.63g<\/td><\/tr>
Cooked Salmon<\/td>25.56g<\/td>Whey<\/td>13.10g<\/td><\/tr>
Goose<\/td>25.16g<\/td>Cottage Cheese<\/td>12.93g<\/td><\/tr>
Caviar<\/td>24.60g<\/td>Ricotta Cheese<\/td>12.49g<\/td><\/tr>
Lamb Cooked<\/td>24.52g<\/td>Pecans<\/td>11.26g<\/td><\/tr>
Freshwater Bass<\/td>24.18g<\/td>Lentils<\/td>9.50g<\/td><\/tr>
Flounder<\/td>24.16g<\/td>Wheat Bread<\/td>9.02g<\/td><\/tr>
Beef T-bone<\/td>24.05g<\/td>Acorn Nuts<\/td>8.80g<\/td><\/tr>
Hamberger 80% Lean<\/td>24.04g<\/td>Lima Beans<\/td>7.80g<\/td><\/tr>
Duck<\/td>23.48g<\/td>Macadamia Nuts<\/td>7.79g<\/td><\/tr>
Turkey<\/td>23g<\/td>Mungo Beans<\/td>7.54g<\/td><\/tr>
Pork Chop<\/td>21.91g<\/td>Cranberries<\/td>5.54g<\/td><\/tr>
Turkey Gizzard<\/td>21.72g<\/td>Green Peas<\/td>5.36g<\/td><\/tr>
Turkey Heart<\/td>21.42g<\/td>Ointo beans<\/td>4.86g<\/td><\/tr>
Anchovy<\/td>20.35g<\/td>Kidney Beans<\/td>4.83g<\/td><\/tr>
Lobster<\/td>20.50g<\/td>Yogurt<\/td>3.47g<\/td><\/tr>
Shrimp Moist Heat<\/td>20.92g<\/td>Non-Fat Milk<\/td>3.37g<\/td><\/tr>
Turkey Liver<\/td>20.02g<\/td>Whole Milk<\/td>3.22g<\/td><\/tr>
Alaska King Crab<\/td>19.35g<\/td>White Rice<\/td>2.69g<\/td><\/tr>
Chicken White Meat<\/td>16.79g<\/td>Brown Rice<\/td>2.58g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Therefore, we must resort to the research that can help us make the right decisions, yet it too seems to vary from source to source.<\/p>\n\n\n\n

\u2022   The average intake<\/strong><\/p>\n\n\n\n

For a healthy person of a healthy weight who is mainly sedentary and not seeking changes in body composition \u2013 then an intake of 0.4 \u2013 0.6 grams of protein per pound body weight is sufficient.<\/p>\n\n\n\n

\u2022   When losing body fat<\/strong><\/p>\n\n\n\n

Protein has a high thermic effect, which means it requires more energy just to break it down, assimilate and digest than carbohydrates and fat. It also takes longer to digest, and has been shown to reduce appetite compared to carbohydrates and fat. (5) (6)<\/p>\n\n\n\n

We also need protein to build muscle, which is very important when following a fat-loss diet. The more muscle you have, the more you\u2019ll burn daily, the less stair-climber sessions you\u2019ll need to do!<\/p>\n\n\n\n

Having a high protein intake during a Calorie deficit is also important, as it is an anabolic nutrient, meaning we are more likely to preserve lean body tissue, which can sometimes be broken down when dieting. (9)<\/p>\n\n\n\n

\u2022   When building muscle<\/strong><\/p>\n\n\n\n

The key to building muscle is a positive protein balance. This is achieved when protein synthesis exceeds protein breakdown. A higher protein diet will upregulate protein synthesis (provided you have evenly spaced meals), which creates a net positive protein balance, resulting in that anabolic (building) environment. (10)<\/p>\n\n\n\n

The studies that look at muscle mass and protein intake tend to vary from 0.8-1.0+ gram per pound bodyweight, so it\u2019s safe to say a balanced approach would be most beneficial, so around 1g per pound bodyweight is highly effective. (11) (12)<\/p>\n\n\n\n

\u2022   Active and elderly<\/strong><\/p>\n\n\n\n

Body composition goals aside, you may find some clients are highly active, through their jobs or activities (such as endurance training).<\/p>\n\n\n\n

The research shows a daily intake of 0.5-0.65 grams per pound bodyweight for these types of people. (13)<\/p>\n\n\n\n

Elderly people can also benefit from more protein to help prevent aging diseases such as osteoporosis and sarcopenia (reduced muscle mass).<\/p>\n\n\n\n

The research shows a daily intake of 0.45-0.6 gram per pound bodyweight. (14) Finally, those recovering from injuries may also benefit from a higher protein diet.<\/p>\n\n\n\n

Timing & Type<\/em><\/strong><\/p>\n\n\n\n

We have already discussed that we assess the quality of our protein sources via the BV, therefore the type of protein we ingest will improve the results we see.<\/p>\n\n\n\n

We also know that animal protein sources are more effective than most plant-based sources, at stimulating muscle protein synthesis due to their digestibility (low-fiber) and amino acid profile.<\/p>\n\n\n\n

Also, proteins that contain high levels of BCAA\u2019s, particularly leucine, will produce greater protein synthesis, improve insulin signaling and spare glucose in muscle cells.<\/p>\n\n\n\n

Dangers Of A High Protein Diet<\/em><\/strong><\/p>\n\n\n\n

Many people will try and tell us that a high protein diet is bad for us, and that it is linked to cardiovascular disease, dehydration, calcium loss and damaged liver and kidney function.<\/p>\n\n\n\n

The question that must be asked is \u2013 show us the accurate research.<\/p>\n\n\n\n

The small amount of research that may support these dangers appears – just like many things in the nutritional world – to have been greatly exaggerated.<\/p>\n\n\n\n

Here\u2019s what you need to know:<\/strong><\/p>\n\n\n\n

\u2022   There is no link to protein causing increased risk of coronary heart disease (15),<\/strong><\/p>\n\n\n\n

\u2022   There is no link to protein causing liver or kidney damage in healthy subjects (15),<\/strong><\/p>\n\n\n\n

\u2022   Recent studies show a positive relationship between protein intake and bone health. (16)<\/strong><\/p>\n\n\n\n

Summary<\/em><\/strong><\/p>\n\n\n\n

You should now understand the importance of protein in the human diet, how it is metabolized, how to measure quality, assess daily intake for various populations, compare protein types and de bunk some of the myths that surround it.<\/p>\n\n\n\n

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