Building blocks of protein
As a kid, I grew up hearing that protein is the “building blocks” of our body. I was told to eat the meat in front of me at the dinner table because that was how I was going to grow strong muscles. Although this gave me a great basic understanding of what protein does, I started to believe that the only reason to focus on including protein in your diet was to build muscles. It wasn't until college that I learned just how much more protein does for our bodies than just building muscle, and just how many foods protein can be found in.
What Protein Does
Every time we eat something with protein, that protein is broken down into smaller “building blocks” called amino acids. These building blocks are then used to build other things necessary for our body to function. Things like carrier proteins, enzymes, hormones, collagen, and antibodies are all made out of amino acids from the protein we consume. This means that protein is a part of just about every body system we can name, including our immune system, endocrine system, cardiovascular system, digestive system, and muscle function. So every time we fight infection, have mood changes, breathe, eat, and move our muscles, we are using protein.
Since protein does so much once it is in our body, it makes sense that protein also takes a little longer to digest. We talked last week about how carbohydrates are primarily used as energy in our bodies, therefore digesting them is pretty straight forward. In contrast, when protein is digested the amino acids it is broken into are used for all different purposes all over our body. As a result, when we consume protein we use more energy and feel fuller for longer than when we consume simple carbohydrates. So if we are wanting to ensure we stay full after our meals and have everything we need for our bodies to function properly, it is important to ensure you are consuming high quality sources of protein with each meal and snack.
Protein Sources
When brainstorming ideas of how to include protein into meals, most people immediately think of meat and eggs. Although animal sources like eggs, chicken, pork, steak, and seafood are all great sources of protein, protein can also be found in a variety of plant and animal products that we wouldn’t naturally think of. For example, whey (the protein found in milk products like milk and yogurt) is one of the quickest proteins our bodies can digest. Other great sources of protein include soy products (like tofu or tempeh), nuts, beans, pea protein, and more. With plant sources like these available, we don’t necessarily have to increase our meat consumption in order to increase our protein consumption. Wherever your protein comes from, plant or animal, what matters more is that you are getting in 20-45 grams of protein per meal to meet the needs of your body and ensure you are consuming a balanced diet overall.
However, this can be easier said than done. That’s where we can come in. Here at nutrition 502 we help people learn how to create balanced meals with quality sources of protein that fits their lifestyle and needs. To learn more about who we are and what we do, schedule an appointment or discovery call today on our website Nutrition502.com!