The building blocks of the body, and the second largest component of the body, after water is protein
Proteins role in the body includes acting as hormones, enzymes, building and maintaining tissue, maintaining fluid balance. Protein is made up of amino acids: there are 20 amino acids. 9 essential amino acids that the body cannot create and must be obtained from the diet, and 11 nonessential amino acids: the body can synthesize,
Protein can is clarified in terms of “complete” or “incomplete”. Incomplete refers to food that do not contain all the essential amino acids. Typically, vegetarian foods Bean, and grains (grains with beans). Complete refers to proteins that contain all essential amino acids. Typically, animal products, and soy
Two incomplete proteins may make a complete for example beans and whole grain, or beans and corn
Sources from meat and plants are not equal, and have varying bioavailability (how much you body can absorb). Eggs 94% bioavailable, Fish, 75%-90% bio available, meat 75-85% bio available, whole grain 86-64% bio available, beans 58-73% bio available, corn 60%
Protein also digests slowly, leaving you feeling fuller and more satiated
Ideal intake of protein is between .8 grams per 1kg and 1.5 grams per 1kg. The higher end being ideal for growth stages teens years or pregnancy, or bodybuilding.
Over consumption of protein is not ideal due to Excess protein being converted to fat, its important to know once converted to fat it cannot convert back into protein.
It was once believed that absorption of protein was slow, and small frequent protein meal were necessary, this is not true. Protein is not stored however it floats through the body for a time, and is absorbed sufficiently regardless of the amount or timing of protein. (normally)
The body will spare protein somewhat during fasting. Carbs then fat then protein. Generally speaking, the body prefers to use carbs as an energy source (readily available and powerful) then the body will use fat (steady and consistent) in times of starvation, or extreme dieting the body will break down muscles tissue for energy. At most the body will attain 10% of energy from protein, and the remaining of fat during fasting. In extreme dieting 3 lbs will be lost from fat and 1 lbs will be lost from muscle. Which may lead to metabolic issues
Whatever your source of protein it is essential that you get enough for proper bodily function. Vegetarians and vegans must keep in mind that they may have to increase protein consumption substantially to offset for bioavailability. Conversely, meat eaters may want to weight the effects of hormones, antibiotics, as well as animal feed which contains excess omega 6.
Ultimately you are what you eat, and you are what you eat eats….. so, ensure that it is quality
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