What is Protein?

amino acids

You may think of protein as just the building block nutrient to create more muscle however protein does much more than that and is an essential macro nutrient used to maintain the normal function of our body. Proteins molecules are made up of amino acids linked by peptide bonds which are long chains that come together to form different structures. These structures make 20 different types of amino acids that combine to make different types of proteins.

Proteins play a major role in our cells and provide the organs and tissues in our body structure, function and regulation and are needed for proper development, maintenance and growth in the human body across the entire lifespan.

There are five different groups which proteins are categorised in.

These include:

Antibody: Binds to specific foreign particles such as bacteria and viruses to help protect the body.

Enzyme: Carries out thousands of chemical reactions in the cells. Enzymes also assist in the formation of new molecules by reading genetic information which is stored in DNA.

Messenger: These include hormones which transmit signals between the bodies tissues, cells and organs to coordinate different biological processes

Structural Component: Provide structure and support for cells which ultimately allows the body to move

Transport / Storage: Bind and carry atoms and small molecules within the cells throughout the body

protein

Dietary Sources

High protein sources include:

  • Poultry

  • Fish

  • Eggs

  • Dairy products

  • Legumes

  • Nuts and grains.

Not all sources of protein are easy for the body to digest and create an amino bond. These are called incomplete proteins, which lack in an essential amino acid that the body is unable to make. This can cause possible stomach discomfort or lack of protein digestion. A complete protein means that the source contains all twenty types of amino acids needed to make a new protein. Animal based foods have been found to be good source of complete protein because they form complete proteins while plant-based foods often lack one or more essential amino acids.

However, people who eat a plant-based diet can still receive all of the essential amino acids needed by eating a wide variety of protein sources and incorporating foods such as quinoa and chia seeds.

Recommended dietary intake

The current recommended dietary intake for protein is 0.8g per kg of weight of protein for adults (for a sedentary lifestyle), for example for a 60kg adult they would aim for 48grams of protein per day.

Deficiency of protein can show symptoms such as loss of muscle, stunted growth and a weak immune system. On the opposite side, having too much protein can cause symptoms such as stomach discomfort or it an cause a strain on your kidneys because of the excess of calories consumed.

As you can see protein serves as an important and very essential nutrient to maintain a healthy body.

Disclaimer: Please seek professional medical advice for any diagnosis and treatment.

-Kels @ Intuitive Wellness Studio

References

https://www.ncbi.nlm.nih.gov/pubmed/26797090

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/

https://ghr.nlm.nih.gov/primer/howgeneswork/protein

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

NutritionKelsey PetherickNutrition