Proteins
Protein's essential functions in building muscle, repairing tissues, and producing hormones. Learn how it works with carbs and fats for optimal body function.
Last updated
Protein's essential functions in building muscle, repairing tissues, and producing hormones. Learn how it works with carbs and fats for optimal body function.
Last updated
Protein plays a unique role in the body compared to carbohydrates and fats. While carbs and fats are primarily used for energy, protein serves as the key structural component for building and repairing muscles and tissues throughout the body. However, in the absence of adequate carbohydrates and fats, the body may begin breaking down protein for glucose production, triggered by stress hormones. To prevent this breakdown, it is important to consume sufficient amounts of carbohydrates.
Structure: Proteins are the primary building blocks for muscle mass, bones, and organ systems. They form the framework for cells, tissues, and organs while providing strength and flexibility to skin, tendons, and ligaments.
Regeneration and Repair: Proteins play a vital role in wound healing and muscle recovery. They are essential for repairing damaged DNA and cellular components.
Tissue Formation: Proteins form connective tissues, cartilage, and bone tissue. They are also necessary for cell growth and development.
Important Compound Production: Proteins provide the building blocks for antioxidants and neurotransmitters. They also serve as the foundation for coenzymes and pigments.
Enzyme Production: Proteins form enzymes that speed up biochemical reactions, including those involved in digestion and metabolism.
Hormone Synthesis: Many hormones are made of proteins or need proteins to be produced. These hormones regulate metabolism, growth, and reproduction.
Immune Function: Proteins form antibodies and cytokines, which are important for immune system function and cell communication.
Transport and Storage: Proteins transport oxygen, nutrients, and other compounds in the blood. They also help store certain nutrients, such as iron.
pH Balance: Proteins act as buffers in body fluids and help maintain optimal conditions within cells.
Energy Source: When carbohydrates and fats are not available, proteins can be converted to glucose for energy through a process called gluconeogenesis.
Fluid Balance: Proteins regulate fluid movement between tissues and blood vessels, and help maintain proper blood pressure through oncotic pressure.
DNA and Cell Division: Proteins are required for growth and repair processes, including DNA packaging, cell cycle control, and maintaining genetic integrity.
When selecting protein sources, it is important to consider both the quality of the protein and the fat content, particularly avoiding high levels of polyunsaturated fats. Recommended protein sources include:
Ruminant meats: Beef, bison, lamb, goat
Pasture-raised poultry: Chicken, turkey (not vegetarian-fed)
Pasture-raised pork (not corn-fed)
Seafood:
Low-fat fish: Cod, flounder, mahi-mahi, grouper, snapper, halibut, haddock, pollock
Shellfish: Shrimp, lobster, crab
Mollusks: Oysters, clams, mussels
Eggs: Preferably from pasture-raised chickens
Bone broth
Dairy products: Milk, cheese, yogurt, and cottage cheese
Organ meats: Liver, kidney, heart (in moderation)
When choosing animal products, it is important to consider how the animals were raised and fed. For example, chickens and pigs fed high-polyunsaturated fat diets will produce meat and eggs with higher levels of these fats. Ruminant animals (cows, sheep, goats) are less affected by their diet in terms of fat composition.
For seafood, it is also important to consider mercury content. Generally, smaller fish and shellfish have lower mercury levels. Selenium content in seafood can help mitigate some of the effects of mercury.
Supplementary protein sources that can be beneficial include:
Whey protein
Casein protein (if tolerated)
Collagen and gelatin
These protein powders can be useful for creating nutrient-dense shakes or supplementing whole food protein sources. Combining whey and collagen can provide a balanced amino acid profile and support both muscle and connective tissue synthesis.
The general daily recommendation for protein intake ranges from 0.7 to 1 gram per lean pound of body weight. This recommendation varies based on factors such as age, activity level, muscle mass, and individual goals. Typically, protein should account for about 20 to 30 percent of your total daily calorie intake.
The grams per pound recommendation may need adjustments based on your body weight:
Overweight Individuals: If you are overweight and aiming to lose body fat, consider lowering the protein intake range slightly. Calculate your protein needs based on a leaner body weight, aiming for 15 to 20 percent body fat instead of your current body fat percentage.
Underweight Individuals: If you are underweight, the protein suggestion based on your body weight might be too low. Consider calculating your protein needs based on a slightly higher body weight to ensure adequate protein intake for tissue building and repair.
For people aiming to gain weight, especially those who are underweight, a higher protein intake is often recommended. Consuming 1 to 1.2 grams of protein per pound of lean body weight may be beneficial, as the goal is to build lean tissue. Protein is required for this process. However, it is important to remember that carbohydrates and fats also play roles in weight gain. Once protein intake reaches the recommended range, shifting focus to increasing carbohydrate and fat consumption becomes more important for maximizing weight gain. This balanced approach ensures that the body has all the necessary nutrients to support healthy weight gain and muscle growth.
Eating more protein can help you feel fuller for longer periods, which is known as increased satiety. This effect can be helpful for weight management, but it might make it hard to eat enough calories if you're trying to gain weight. In such cases, focusing on carbohydrates and fats instead of consuming too much protein may be more effective for reaching your weight gain goals.
Protein builds and repairs muscles, organs, skin, and other tissues in the body. It forms the structure of cells and gives strength to things like tendons.
Protein helps with wound healing, cell growth, making enzymes and hormones, and keeping the immune system working properly.
Good protein sources include meats like beef, chicken, and fish, as well as eggs, dairy, and some supplemental proteins like whey.
Most people need 0.7-1 gram of protein per pound of body weight per day, depending on age, activity level, and goals.
Eating enough protein can help you feel fuller and may assist with weight loss, but too much protein can make it hard to eat enough calories for weight gain.
In addition to protein, getting adequate carbs and fats is important so that the body doesn't have to break down protein for energy.
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