Health Unchained — Column by Savanna DeHay
Protein is a hotly debated topic in the health field. How much should I eat? How much is too much? What are the best sources of protein? The list goes on. Like many other health questions, research and studies seem to contradict each other, leaving people confused and frustrated. However, understanding the importance of proteins can help us make informed decisions about our diet, ultimately improving overall health and well-being.
What is Protein?
Protein is one of the three macronutrients (protein, fat, and carbohydrates). Protein is composed of 20 different amino acids, which are the fundamental units that make up this complex molecule. These amino acids come together to form a complete protein that the body can use for various purposes. These amino acids are responsible for building and repairing every cell in the human body, from muscles, to bones, to skin, and more.
A unique characteristic of protein is that it takes energy for the body to digest it. So, even though one gram of protein contains four calories, up to 30% of those calories go to simply digesting and metabolizing the protein itself. This is why protein is often touted for increased metabolism and improved weight loss.
What is the Role of Protein?
Proteins do more than just build and repair muscle. They are rightfully called “the building blocks of life” because they are also responsible for:
- Normal hormone function
- Fueling the immune system
- Producing enzymes required for internal chemical reactions
- Healing injuries
- Healthy hair, skin, and nails
- Regulating blood sugar
- Increasing satiety (feeling satisfied after eating)
- Aiding in weight loss
According to the National Institute of Health, “[m]uscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60,” and “[t]his involuntary loss of muscle mass, strength and function is a fundamental cause of and contributor to disability in older people.” This is why a diet rich in protein is so important. It supports long-term health, maintains strength and mobility, and reduces the risk of chronic disease, even in our senior years.
How Much Protein Should I Consume?
This depends on many factors, including age, gender, activity level, lifestyle, and your current state of health. However, the general minimum required amount of protein is .36g per pound of body weight. This is the absolute bare minimum to prevent protein deficiency. Symptoms of protein deficiency include muscle loss, the breaking down of skin, hair, and nails, weakness, slow wound healing, mood swings, and excessive hunger.
Of course, we don’t want to only be getting the bare minimum, we want to thrive. For optimal health, the following is recommended:
- 0.8g of protein per pound of body weight for sedentary individuals.
- 1.2g of protein per pound of body weight for those who work out several days a week.
- 1–1.5g of protein per pound of body weight for bodybuilders and athletes—for some, this can translate to 300g of protein per day.
While some people worry about the potential risks of consuming too much protein, there’s no evidence to support the claim that it strains the kidneys or overloads the liver. High protein consumption alone will not harm your kidneys or liver; however, if you eat high protein and low fat, you might be in trouble. Rabbit starvation is caused by eating too little fat in comparison to protein. Like most things, balance is key. More protein does not always equal better, but increasing protein intake enough to gain muscle can be extremely beneficial for everyone.
What are the Best Sources of Protein?
As mentioned earlier, there are 20 amino acids that make up a complete protein. Incomplete proteins cannot be fully synthesized by the body, which means that you need to compensate for the missing amino acids. Luckily, animal proteins contain all 20 amino acids. Eggs, dairy, red meat, poultry, and fish each contain every amino acid (and in impressive quantities). On the other hand, foods like nuts, vegetables, legumes, and grains are missing one or more amino acids, rendering them incomplete proteins. For this reason, animal protein is superior and preferable.
Final Thoughts:
Despite ongoing debates in the health community, research consistently shows that consuming a high-protein diet has numerous benefits for our bodies. Since every cell of our body is composed of protein, it is logical that adequate protein intake is essential in maintaining optimal health. So next time you get invited to a barbeque, ditch the bun and double up on those hamburger patties—your present and future self will thank you.
