What is Protein?
You may have always heard from online fitness influencers telling you to get enough protein, but really how much protein do you need? Well, it all lies in your lifestyle. Whether you're an avid athlete aiming to build muscle and become stronger, or someone simply looking to maintain overall well-being, knowing your protein needs is crucial.
What is protein?
Proteins are large and complex molecules that play crucial roles in the function of living organisms. Protein, along with carbohydrates and fats, are the 3 essential macronutrients needed by nearly all living organisms. Proteins are made up of many smaller chained molecules called amino acids: there are in total 20 amino acids, 11 of which your body can synthesize on its own, with the other 9 being needed to be obtained from the food you eat. Below is a chart showing the 9 essential amino acids and which foods contain them.
Complete and incomplete proteins and how they affect athletes
Whilst all plants and animal foods have the essential 9 amino acids, some plant foods are regarded as an “incomplete protein”. When regarded as such it means the food lacks severely in one of the 9 amino acids with “complete proteins” having plenty of all 9 amino acids.
Athletes should ideally eat complete proteins or combine incomplete proteins to make complete proteins in their diet in order to help keep up with their body's needs.
Furthermore, incomplete protein sources not only lack essential proteins but also often exhibit lower bioavailability compared to complete proteins. Some complete and incomplete proteins include:
Lean meats (complete)
Fish (complete)
Whey Protein (complete)
Milk (complete)
Cheese (complete)
Yogurt (complete)
Eggs (complete)
Beans/legumes (incomplete)
Tofu (incomplete)
Nuts and seeds (incomplete)
How do you make sure you're getting enough protein?
It is recommended by the National Institute of Health to get in 0.36 grams of protein per pound of body weight per day. However, more physically active lifestyles (e.g. athletes) may require you to need upwards of 0.5 or even 1 gram of protein per pound of body weight.
What are foods that contain high protein?
Foods that contain high amounts of protein include meat, fish, dairy, legumes, and certain nuts. Some high protein foods may include:
Lean beef
Poultry
Fish
Beans/legumes
Tofu
Milk
Eggs
Cheese
Whey protein powder/plant-based protein powder
Getting enough protein in for vegans/vegetarians
Vegetarians and vegans despite not eating animal products are also able to get in enough protein through plant-based protein powders and bars. And while vegetarian protein sources such as beans are considered deficient in some of the 9 essential amino acids, they can be supplemented with other sources to make sure you're getting all 9. One example of this can be shown through the pairing of beans and rice: rice being low in lysine but high in methionine can be eaten with beans which are high in lysine but low in methionine to form a complete protein. In addition, you also don’t have to eat them in the same meal for the effect, but rather you can eat rice and hours later eat beans.
Why is protein important for athletes?
Protein is the building block of muscles and is vital in muscle repair and recovery after exercise. Athletes who lack protein may experience delayed recovery, loss in muscle mass, low energy, and susceptibility to injury as a consequence. Getting enough protein also helps keep athletes satiated and makes them less likely to snack on unhealthy foods as protein is the most satiating macronutrient of the three. In addition, athletes who train hard are also more susceptible to getting sick, and getting in enough protein is essential to your immune system as protein is also the main macronutrient used in the production of antibodies.
Sources
Benefits of Protein | Protein for Runners, www.runnersworld.com/nutrition-weight-loss/a20850262/protein-for-runners-101/. Accessed 2 Dec. 2023.
Elizabeth Quinn, MS. “Athletes and Protein: How Much Is Enough?” Verywell Fit, Verywell Fit, 14 Oct. 2020, www.verywellfit.com/sports-nutrition-protein-needs-for-athletes-3120669.
“How Much Protein Do You Need Every Day?” Harvard Health, 22 June 2023, www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096.
“What’s a Complete Protein and Should You Care?” Cleveland Clinic, Cleveland Clinic, 27 Nov. 2023, health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins.