Are you getting enough protein in your diet?

What is Protein?

Protein is involved in virtually every cellular process and is integral to maintaining health. Let’s explore this macronutrient, why it is essential, and simple ways to incorporate more protein into your diet. 

Protein is one of the three primary macronutrients, the other two being carbohydrates and fats. Protein represents 15 percent of the human body and is a significant component of our muscles, organs, and tissues. Protein contains building blocks called amino acids that link together in chain-like strands. Of the 20 different amino acids, nine are considered essential. Essential amino acids must be obtained from our diet because our bodies cannot produce them.  

Why is it important?

Adequate protein consumption is not just important for people who exercise. Our bodies need protein to maintain our cells and to function effectively.

1.  Building and Repairing Tissues: Amino acids from proteins help to synthesize new proteins that grow and maintain our muscles, organs, skin and hair.
2. Transportation: Proteins like hemoglobin are essential for transporting oxygen, blood, and iron throughout our bodies.
3. Immune Function: Our body needs sufficient protein to form antibodies that help defend us from pathogens. Cytokines are proteins that regulate inflammation, cell communication, and immune cell function.
4. Enzyme and Hormone Production: Enzymes are specialized proteins facilitating various bodily processes like digestion, metabolism, and cellular functions. Many hormones are protein-based or peptide hormones. For example, hormones like insulin regulate our blood glucose levels. Keeping our blood sugar levels stable has been shown to improve mood and limit cravings.
5. Satiety: Protein regulates hunger hormones, slows stomach emptying, and provides a feeling of fullness. Protein also increases energy expenditure during digestion, as it takes more energy for our bodies to digest protein than carbohydrates. All of these factors increase satiety and reduce the urge to snack mindlessly.
6. Stress Support: Proteins get broken down into amino acids, which play an essential role in stress-realizing neurotransmitters. For example, the amino acid L-Tryptophan, found in poultry, fish, dairy and nuts, acts as a precursor to serotonin, our ‘happy neurotransmitter.’
7. Energy: Proteins contribute to energy production through gluconeogenesis. This is when amino acids from proteins are converted into glucose for energy when carbs and fats are limited.