We hear a lot of talk about protein these days. And why not, Protein is an essential part of our diet and is needed for many bodily functions and maintaining balanced nutrition. The word "Protein" has originated from the Greek word "Porto's" which means to come first or something of primary importance. Protein consumption is an essential part of a balanced workout and nutrition program.
Protein is the only food source of nitrogen and is made up of chains of amino acid and there are over twenty amino acids. Human body can synthesize or produce many of these amino acids, but the remaining ones must be obatained through the diet. These amino acids are called the essential amino acids. The number of essential amino acids differs for young children and adults. Protein is required for a lot of functions in our body, some of them include:
- It is responsible for strengthening our immune system. Anti-bodies which consist of protein are essential in helping our bodies fight and resist diseases.
- It is required to replace the daily wear and tear of the body.
- Our hair, skin and nails are made up of proteins.
- It is needed for the growth of the body.
- The haemoglobin molecule, which makes blood red, is almost all protein.
Since protein is the building block of muscle, it's necessary to consume quality protein everyday. How much protein should be consumed depends on your bodyweight, body composition and weight training goals. Physical activity and exertion as well as enhanced muscular mass increase the need for protein. Requirements are also greater during childhood for growth and development, during pregnancy or when breast-feeding in order to nourish a baby, or when the body needs to recover from malnutrition or trauma or after an operation. It is recommended to consume one gram of protein per kilogram of bodyweight per day. Active people and athletes may require elevated protein intake, varying between 1.6 g/kg and 1.8 g/kg of bodyweight. If you are consuming more than 2 grams of protein per kilo of body weight per day, it's important that you drink plenty of water to help protect your kidneys.
The human body gets most of its protein from external sources mainly either Plant sources or Animal sources:
- Plant sources: Protein is found in a very wide range of plant foods, including beans, nuts, grains and even common vegetables and fruits.
- Animal Sources: The major sources include lean meats, fish, poultry, eggs and dairy products.
Difference between Plant and Animal sources
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Animal proteins are said to have high quality proteins ("complete proteins") because they contain all essential amino acids. On the other hand, plant proteins are said to have low quality proteins ("incomplete proteins") because they do not contain essential amino acids like leucine, methionine and lysine. Therefore, vegetarians are always asked to have a diet of mixed vegetable protein sources so as to complement the deficiency in some essential amino acid. This is called protein combining, or protein complementing.
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High intake of animal protein - due to the accompanying high levels of fat and cholesterol - increases total blood cholesterol, low-density lipoprotein (LDL) cholesterol, obesity leading to increased risk of atherosclerosis and coronary heart disease. On the other hand, vegetable protein, with its increased fiber, lowers blood cholesterol and risk of the diseases aforementioned. Plants are also regarded as excellent sources of minerals, vitamins and antioxidants.
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When animal protein is digested, it produces acidic by-products which is high in phosphorous. When your liver and kidney cannot cope with these acidic by-products, you may face liver problems and urinary problems.
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Different proteins have different levels of biological availability (BA) - protein utilization and retention rates in body. In general, animal complete proteins that contain all the essential amino acids such as milk, eggs, meat have a high BA as compared to plant sources (except complete vegetable protein soy).
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Eating a meat rich diet often results in too much protein intake. Many researchers think when excessive protein is consumed, more calcium is discharged from the bone to neutralize them. This has been associated with osteoporosis. Also, excess protein consumption produces more nitrogen than the body requires. This strains the kidneys, which must expel the extra nitrogen through urine, causing reduced kidney function.
A combination of both proteins would be an ideal condition. You need to carefully plan your diet and choose all the healthy source of proteins. This will ensure that you are getting all the essential amino acids your body needs to maintain a healthy lifestyle. While combining plant proteins takes a little more know-how, the end result is worth the means.
