Proteins

Most of us think of proteins as building blocks or for muscle building, but proteins are so much more. A text book definition is “a biologically functional molecule consisting of one or more poly-peptides folded and coiled into a specific three-dimensional structure”. The word protein comes from the Greek word proteios meaning first or primary. Proteins make up more than 50% of the dry mass of most cells and play a major roll in almost everything organisms do.

Proteins are diverse and they are all made up from a set of 20 amino acids which are organic molecules. Nine of these are considered essential because our bodies cannot produce them. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine and we need to get them from the foods we eat. Animal-based foods are considered a complete proteins with all 9 amino acids, but we can easily get them from plant-based sources such as, soy products, peas and quinoa which are complete protein sources and incomplete proteins such as, legumes, beans, nuts and certain grains need to be combined to get the complete set of 9 amino acids. They don’t have to be eaten at the same time. Eating a wide variety of whole foods will provide you with the nutrients your body needs. Keep in mind that more is not better because our bodies can only utilize so much protein at a time. If we eat excess meat for example our bodies have to eliminate the excess protein or turn it into a fat or sugar and store it. Eating too much meat can also lead to diseases, such as arthritis and gout. Gout was considered the rich person’s disease; back in the day commoners did not get it, but kings and the wealthy did.

What do our bodies make with these animo acids? They make antibodies, contractile, enzymes, hormonal, structural, storage and transport proteins, making up thousands of specific proteins; all vital for body, mind, and emotional health.

So, how do we know we are getting enough or not too much? You can calculate how much protein you need based on body weight. Adults need approximately 0.8 grams of protein per kg of body weight per day. More active people can add 10 – 20 grams. The type of protein you are eating, whether animal or plant based does not matter as your body breaks it down into amino acids and then turns them into the molecules / proteins needed. To calulate: a person that weighs 160lbs: take 160lbs and divide by 2.2 to get kilograms = 72.72 kg, then 72.72 kg multiplied by 0.8 grams = 58.18 grams of protein needed for a person weighing 160Ibs. Kids need approximately 1 gram of protein per kg of body weight because their bodies are constantly growing.

One 4oz / 100 grams (approx.) of chicken = about 32 grams of protein
One 4oz of beef = approximately 24 grams of protein
One cup / 185 grams of cooked quinoa = about 8 grams of protein + 5 grams of fibre
One cup of rice and black beans = about 7 grams of protein + fibre
One egg is about 6 grams

So you can see, depending on what you eat you can be getting too much protein in a day or not enough in a day. This doesn’t have to be exact for every day because it takes time for processing, if one day you didn’t get enough and the next day you eat more it balances out. It is when we are constantly eating too much or not enough that problems can happen.