I often associate protein with the classic ‘gym bro’ Chipotle order: white rice and double chicken. However, protein is much more than a post-workout staple– it’s an essential macronutrient your body needs to function properly. Whether it’s a mundane day or you just maxed out at the gym, it plays a vital role in energy production, structure, and cell repair.
A protein-packed meal doesn’t have to be boring like double chicken and rice. Protein is found in almost any food, not just animal products, and supports nearly every organ system in the body. Muscles, bones, skin, hair, and organs are made up of proteins, but what does it actually do?
How does protein work?
Protein makes enzymes that help with chemical reactions and hemoglobin (the thing that carries oxygen into your blood). This is made possible because of amino acids, organic compounds that form long unique chains to create different proteins with specialized roles.
Humans need 20 different amino acids with nine of them being essential to our bodies, these are the ones we get from food like meat, eggs, and dairy. The other 11 aminos are made in your body, or nonessentials. These become important for when you’re sick or stressed for recovery.
These amino acids have multiple functions: breaking down food, growing and repairing body tissue, regulating hormones and brain chemicals, strengthens healthy skin, hair, and nails, builds muscle, boosts the immune system, aids digestion, and provides a sustainable energy source.
How much protein do I need?
It really depends on the individual as it varies by age, activity level, sex, medical history, and health goals. According to the National Academy of Medicine, the minimum amount for adults is seven grams of protein for every 20 pounds of body weight. For example, a 170-pound person would need around 60 grams everyday. In total, it’s recommended that 10% to 35% of your daily calories come from protein.
What happens when you don’t get enough?
Unfortunately, many people don’t consume enough protein due to food insecurity, which has a major impact on the body. Signs of protein deficiency include swelling, mood changes, brittle hair, dry skin, ridges on your fingernails, hunger, weakness and fatigue, slow-healing injuries, and getting sick often. Prolonged malnutrition, kwashiorkor, can lead to growth failure, loss of muscle mass, decreased immunity, jaundice (weakening of the liver) and Edema (fluid retention).
Where can I find protein?
Protein is found in many foods like animal products like chicken, beef, fish and dairy products, nuts and legumes, and beans. For plant-based diets, one can find protein in tofu, tempeh, chickpeas, quinoa, and nutritional yeast. You don’t have to eat just meat, beans, and cheese though, protein is present in certain fruits and vegetables as well. Guavas, avocados, and jackfruits are the most protein-packed fruits, supplying you with at least three grams of protein per cup. Beyond legumes and beans in the veggie realm, brussels sprouts, yellow corn, potatoes, asparagus, and broccoli are excellent sources as well.
Nowadays, many companies have figured out ways to incorporate protein in non-traditional protein sourced foods, like chips, pasta, and ice cream. With protein powder, it’s easy to get your daily intake in by adding protein to your coffee, shakes, or meals. If that’s still not enough, there are a multitude of supplements on the market.