Welcome to the world of protein! In this article, we’ll break down the basics of this essential macronutrient, why it’s crucial for your health, and how to make informed choices about your protein intake.
What is Protein?
Protein is like the body’s Lego set, consisting of 20 amino acid building blocks. Nine amino acids are essential, meaning we must get them from our diet. The remaining 11 can be produced by our bodies. These essential amino acids come from both animal and plant sources. Leucine, isoleucine, and valine, or BCAAs, are necessary for muscle health and growth. They’re like the foremen in the muscle-building construction site.
Protein Sources
Where do you get your protein? Well, it’s everywhere! Check out this table comparing protein content in common foods:
ANIMAL PROTEIN FOODS |
1G EDIBLE PROTEIN PER 100G IN WEIGHT |
PLAN & DAIRY PROTEIN FOODS |
1G EDIBLE PROTEIN PER 100G IN WEIGHT |
| Beef Topround Lean | 36.12g | Pumpkin Seeds | 32.97g |
| Pork Bacon | 35.73g | Peanut Butter | 25.09g |
| Beef Brisket Lean | 33.26g | Cheddar Cheese | 24.90g |
| Beef Steak Lean | 31.06g | Monterey Cheese | 24.48g |
| Beef Top Sirloin Lean | 30.55g | Colby Cheese | 23.76g |
| Pork Top Loin | 30.48g | Peanuts | 23.68g |
| Bluefin Tuna | 29.92g | Mozzarella Cheese | 22.17g |
| Turkey Bacon | 29.60g | Almonds | 22.09g |
| Chicken Dark Meat | 28.99g | Pistachio Nuts | 21.35g |
| Oyster | 28.81g | Flaxseeds | 19.50g |
| Beef Tenderloin Lean | 28.51g | Tofu | 17.19g |
| Turkey White Meat | 28.48g | Egg Yolk | 16.89g |
| Beef Kidney | 27.27g | Cashew Nuts | 15.86g |
| Halibut | 26.69g | Hazelnuts | 15.31g |
| Cooked Trout | 26.63g | Walnuts | 15.03g |
| Veal Cooked | 25.93g | Fried Egg | 15.03g |
| Beef Liver | 25.51g | Soybeans | 13.63g |
| Cooked Salmon | 25.56g | Whey | 13.10g |
| Goose | 25.16g | Cottage Cheese | 12.93g |
| Caviar | 24.60g | Ricotta Cheese | 12.49g |
| Lamb Cooked | 24.52g | Pecans | 11.26g |
| Freshwater Bass | 24.18g | Lentils | 9.50g |
| Flounder | 24.16g | Wheat Bread | 9.02g |
| Beef T-bone | 24.05g | Acorn Nuts | 8.80g |
| Hamburger 80% Lean | 24.04g | Lima Beans | 7.80g |
| Duck | 23.48g | Macadamia Nuts | 7.79g |
| Turkey | 23g | Mungo Beans | 7.54g |
| Pork Chop | 21.91g | Cranberries | 5.54g |
| Turkey Gizzard | 21.72g | Green Peas | 5.36g |
| Turkey Heart | 21.47g | Ointo Beans | 4.86g |
| Anchovy | 20.35g | Kidney Beans | 4.83g |
| Lobster | 20.50g | Yogurt | 3.47g |
| Shrimp Moist Heat | 20.92g | Non-fat Milk | 3.37g |
| Turkey Liver | 20.02g | Whole Milk | 3.22g |
| Alaska King Crab | 19.35g | White Rice | 2.69g |
| Chicken White Meat | 16.79g | Brown Rice | 2.58g |
How Much Protein Do You Need?
- For a sedentary person of healthy weight: Aim for 0.4 – 0.6 grams of protein per pound.
- When losing weight: Protein helps you burn calories and maintain muscle during weight loss. A bit more protein is beneficial.
- Building muscle: To build muscle, strive for around 1 gram of protein per pound.
- Active individuals: Those involved need 0.5 – 0.65 grams per pound.
- Elderly: Seniors should aim for 0.45 – 0.6 grams per pound to stay strong.
- Recovering from injuries: Higher protein diets aid recovery.
Timing & Type Matters
The type of protein you choose matters. Animal proteins are efficient at stimulating muscle growth due to their amino acid profile. Look for proteins high in BCAAs, like leucine, for even better results.
Debunking the Myths
Let’s clear up some misconceptions about high-protein diets. Contrary to some claims, no solid evidence links protein to heart disease, liver or kidney damage in healthy individuals. In fact, protein can even improve bone health!
The Upshot
So, there you have it – the lowdown on protein. It’s the essential building block for your body, crucial for muscle growth, recovery, and overall health. Use the guidelines we’ve shared to determine your protein needs, choose quality sources, and ignore the unfounded fears of a high-protein diet.
Let us know in the comments how you plan to make protein a more significant part of your diet!
The following sources contributed to:
- http://www.ncbi.nlm.nih.gov/pubmed/18056791
- http://www.ncbi.nlm.nih.gov/pubmed/21775557
- http://www.ncbi.nlm.nih.gov/pubmed/24195702
- http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf
- http://www.ncbi.nlm.nih.gov/pubmed/18448177
- http://www.ncbi.nlm.nih.gov/pubmed/8862477
- http://www.ncbi.nlm.nih.gov/pubmed/11838888
- http://www.ncbi.nlm.nih.gov/pubmed/20565999
- http://ajcn.nutrition.org/content/early/2012/01/17/ajcn.111.026328
- http://www.jissn.com/content/9/1/42/abstract
- http://www.ncbi.nlm.nih.gov/pubmed/22150425
- http://www.ncbi.nlm.nih.gov/pubmed/19927027/
- http://www.ncbi.nlm.nih.gov/pubmed/17213878
- http://www.ncbi.nlm.nih.gov/pubmed/16886097
- http://www.jissn.com/content/1/1/45
- http://www.ncbi.nlm.nih.gov/pubmed/21102327
- http://3.bp.blogspot.com/_tO5ykvLozeA/TTUyqvHrM9I/AAAAAAAAAB0/-oFTVTTnLA8/ s1600/Protein+functions.jpg
- http://mikestriathlon.com/nutrition-the-role-of-protein-in-sports-performance/
- http://www.lifetime-weightloss.com/blog/2012/8/11/performance-enhancement-part-2 -essentials-of-repair-and-reco.html
- http://kpbodyreconstruction.com/personal-diet-nutrition/high-protein-foods-list/
