Understanding Protein
Let's talk about protein.
Having covered the role of macronutrients, and their place in understanding our bodies energy needs for the purposes of fat loss. Understanding how each macronutrient works in the body, their role, and the best sources of nutrition for your targets is important.
The aim for this post is to focus specifically on protein.
- what it is.
- what role it plays in the body.
- how much you need, specifically when looking to build muscle and lose fat.
This post will not specifically look at protein supplementation as this is something I will cover in more detail in a future blog entry.
As a macronutrient, protein has three main roles within the body. Namely:
- structural
- homeostatic
- fuel
Proteins are essential for the growth, maintenance and repair of body tissue. It is a major part of every living cell and most tissues, such as skin, and - as will be discussed in more depth - muscle. The structural and physiological role of proteins in the body includes: hormone production, white blood cell production, and, when required, an energy source. This last role is something which is especially important to consider when understanding the role of muscle mass in the metabolism.
But what is a protein? Proteins are made up of building blocks called amino acids. There are 20 individual amino acids, and different combinations of these make up the proteins which are used within the body. Proteins are formed when two or more polypeptide chains of amino acids link together to form 3 dimensional shapes. The structure of these shapes will dictate the function and role of proteins within the body. There are 20 amino acids which can be split into two groups: Essential Amino Acids (EAA's), and Non-Essential Amino Acids (Non-EAA's).
EAA's: Of the 20 amino acids, 9 are considered to be essential to your daily diet as the body is unable to produce them. Therefore the only source is through the food we consume. The EAA's are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Of the 9 EAAs, Isoleucine, Leucine and Valine are classed as Branch Chain Amino Acids (BCAA's), as their molecular structure resemble branches. These 3 BCAA's are also primarily metabolised by the body for the purposes of muscle energy (more on this later).
Non-EAA's make up the remaining eleven amino acids, and while classed as non-essential, it does not mean to say they are not important. Present in many foods consumed, they are not always required as part of the daily dietary intake. Foods that contain all 9 of the EAA's are considered complete protein sources, and allow our liver to synthesise and produce the 11 non-essential amino acids.
The majority of protein sources are animal based; specifically eggs, meat, poultry, dairy and fish. There are a limited number of plant-based complete protein sources such as, soy, buckwheat and quinoa. The majority of plant protein sources are considered incomplete as they are deficient of at least one EAA. This, along with plant-based proteins containing less protein per serving, requires a much wider variety of protein sources in order to ensure an appropriate intake. This is not to say that you cannot consume enough protein via a plant-based approach, just that understanding the correct complimentary protein sources is much more important.
Understanding complementary proteins is not just essential for those following a plant-based approach. It is also helpful to anyone including meat in their diet as well. As it provides variety and helps to reduce the amount of saturated fat in the diet. Good combinations of proteins which, when consumed together, provide all 9 EAA's include:
- Rice and pulses
- Vegetables and seeds
- Nuts and vegetables
- Grains and pulses
Protein works in the body through processes of catabolism and anabolism. Protein catabolism occurs when existing proteins from damaged cells and food ingestion are broken down to their amino acids and used to build new proteins in the body. This process also occurs during exercise, and is something I will cover more in a future post on supplements. Anabolism is the process of building these amino acids back into larger structures. The anabolic process occurs mostly at rest.
So how much protein do we need?
You need to ensure that you are consuming enough protein to maintain health and performance, as protein forms the majority of our cell structures. The daily amount will vary between individuals, with activity levels a factor. Government guidelines recommend 0.8g of protein per kg of bodyweight. However, for the purposes of building muscle mass, or for seeking to maintain muscle mass while seeking to lose fat, the daily requirements would be much higher. This is for two reasons. One, protein takes much longer for your body to metabolise and fats and carbohydrates. This provides a satiating effect, and makes it easier to feel fuller while consuming fewer calories overall. Second, as I mentioned in a previous entry, muscle mass has a direct link to metabolic rate, and ensuring you are providing enough fuel to repair existing muscle encourages your body to used stored energy for fuel, as well as maintaining metabolic rate. With these factors in mind, a more appropriate rate would be between 2-2.8g per kilo of lean body mass. Depending on activity levels.
That protein has an essential role within the body is undoubted. Through this I hope that it has helped to understand how protein is used and what should be considered when selecting protein sources. The upcoming posts will shift attention to the other macronutrients and their role in the body. If you have any questions please leave a comment.
Having covered the role of macronutrients, and their place in understanding our bodies energy needs for the purposes of fat loss. Understanding how each macronutrient works in the body, their role, and the best sources of nutrition for your targets is important.
The aim for this post is to focus specifically on protein.
- what it is.
- what role it plays in the body.
- how much you need, specifically when looking to build muscle and lose fat.
This post will not specifically look at protein supplementation as this is something I will cover in more detail in a future blog entry.
As a macronutrient, protein has three main roles within the body. Namely:
- structural
- homeostatic
- fuel
Proteins are essential for the growth, maintenance and repair of body tissue. It is a major part of every living cell and most tissues, such as skin, and - as will be discussed in more depth - muscle. The structural and physiological role of proteins in the body includes: hormone production, white blood cell production, and, when required, an energy source. This last role is something which is especially important to consider when understanding the role of muscle mass in the metabolism.
But what is a protein? Proteins are made up of building blocks called amino acids. There are 20 individual amino acids, and different combinations of these make up the proteins which are used within the body. Proteins are formed when two or more polypeptide chains of amino acids link together to form 3 dimensional shapes. The structure of these shapes will dictate the function and role of proteins within the body. There are 20 amino acids which can be split into two groups: Essential Amino Acids (EAA's), and Non-Essential Amino Acids (Non-EAA's).
EAA's: Of the 20 amino acids, 9 are considered to be essential to your daily diet as the body is unable to produce them. Therefore the only source is through the food we consume. The EAA's are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Of the 9 EAAs, Isoleucine, Leucine and Valine are classed as Branch Chain Amino Acids (BCAA's), as their molecular structure resemble branches. These 3 BCAA's are also primarily metabolised by the body for the purposes of muscle energy (more on this later).
Non-EAA's make up the remaining eleven amino acids, and while classed as non-essential, it does not mean to say they are not important. Present in many foods consumed, they are not always required as part of the daily dietary intake. Foods that contain all 9 of the EAA's are considered complete protein sources, and allow our liver to synthesise and produce the 11 non-essential amino acids.
The majority of protein sources are animal based; specifically eggs, meat, poultry, dairy and fish. There are a limited number of plant-based complete protein sources such as, soy, buckwheat and quinoa. The majority of plant protein sources are considered incomplete as they are deficient of at least one EAA. This, along with plant-based proteins containing less protein per serving, requires a much wider variety of protein sources in order to ensure an appropriate intake. This is not to say that you cannot consume enough protein via a plant-based approach, just that understanding the correct complimentary protein sources is much more important.
Understanding complementary proteins is not just essential for those following a plant-based approach. It is also helpful to anyone including meat in their diet as well. As it provides variety and helps to reduce the amount of saturated fat in the diet. Good combinations of proteins which, when consumed together, provide all 9 EAA's include:
- Rice and pulses
- Vegetables and seeds
- Nuts and vegetables
- Grains and pulses
Protein works in the body through processes of catabolism and anabolism. Protein catabolism occurs when existing proteins from damaged cells and food ingestion are broken down to their amino acids and used to build new proteins in the body. This process also occurs during exercise, and is something I will cover more in a future post on supplements. Anabolism is the process of building these amino acids back into larger structures. The anabolic process occurs mostly at rest.
So how much protein do we need?
You need to ensure that you are consuming enough protein to maintain health and performance, as protein forms the majority of our cell structures. The daily amount will vary between individuals, with activity levels a factor. Government guidelines recommend 0.8g of protein per kg of bodyweight. However, for the purposes of building muscle mass, or for seeking to maintain muscle mass while seeking to lose fat, the daily requirements would be much higher. This is for two reasons. One, protein takes much longer for your body to metabolise and fats and carbohydrates. This provides a satiating effect, and makes it easier to feel fuller while consuming fewer calories overall. Second, as I mentioned in a previous entry, muscle mass has a direct link to metabolic rate, and ensuring you are providing enough fuel to repair existing muscle encourages your body to used stored energy for fuel, as well as maintaining metabolic rate. With these factors in mind, a more appropriate rate would be between 2-2.8g per kilo of lean body mass. Depending on activity levels.
That protein has an essential role within the body is undoubted. Through this I hope that it has helped to understand how protein is used and what should be considered when selecting protein sources. The upcoming posts will shift attention to the other macronutrients and their role in the body. If you have any questions please leave a comment.
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